WOD Blog
 | Tue, Sep 20 2022 |  |
| WARM UP 9-20-22 | SKILL WORK 9-20-22 | METCON 9-20-22 | SHRED 9-20-22 |
WARM UP 9-20-22
(Check In)
Jog-200 m
Walking Hip Rotation-20 m
Bunny Hop-20 m
Grapevines-20 m R/L
High Knees-20 m
Butt Kickers-20 m
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2x:
10 Plank Shoulder Tap
10 Hang Clean High Pull
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30 second Kneeling Wrist Stretch R/L
30 second Downward Dog
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SKILL WORK 9-20-22
(Reps)
In teams of 2-4:
10 mins for MAX distance
Farmers Carry relay
*50 m increments
Rx: 70/50-53 pair
Rx2: 50-53/35 pair
Rx3: 35/25-26 pair
MODWOD 1: 25/26-20 pair
MODWOD 2: 20/15 pair
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METCON 9-20-22
(Reps, Rx+, Rx2, Rx3)
FOR TIME:
500 m Run
50/40 Calorie Row
100 Double Unders
50 Burpees
50 Hang Powerclean
50/40 Calorie Assault Bike
500 m Run
*If needed swap positions of row/bike to share machines!
Goal: Sub 20, CAP 25.
Rx: 115/75
Rx2: 95/65, Sub 200 Singles
Rx3: 65/45, Sub 100 Singles, 40 Burpees
MODWOD 1: 45/35 or 20/15 DB pair, Sub 100 singles or Plate Taps, 40 Bodybuilders, Sub 400 m Runs
MODWOD 2: 45/35 or 20/15 DB pair, Sub 75 Plate Taps, 30 Bodybuilder to Box, Sub 600 m Bike Erg OR 400 m Row
| Derek N | 25:25 Rx2 | | | Marnae | 24:35 Rx | | | Ethan C | 25:45 Rx | |
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SHRED 9-20-22
(Reps, Rx2, Rx3)
WARM UP:
2x:
10 Goblet Squats
10 Russian Swing
10 Step Over
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Hip Rotation-20 reps R/L
Frog Pose-30 secs
Spiderman to Hammy-30 secs R/L
Hip Bridge Hold-30 secs
Weighted Praying Pose-30 secs
Downward Dog-30 secs
STRENGTH WORK (week 1 of 3)
15 Minutes:
Every 3 minutes x 5 sets:
Tempo Back Squat-5 reps
OR
Tempo Goblet Squat-8-10 reps
Tempo: 3/1/1/1
3 second descent
1 second pause in bottom
1 second ascent
1 second pause between reps.
*Start with a moderate weight. Can make small increases if desired.
METCON:
40 ON/20 OFF x 4 Rounds (16 minutes)
1. 10 Jump Squat+MAX Air Squats
2. 10 Sit Ups (anchored)+MAX DB Deadlift
3. 7/5 Calorie Assault Bike+MAX PVC Jump Over
4. REST (full minute)
Goal is to move FAST especially on buy-in movements.
| Vince | 185 Rx | 53# KB DL, 24 in box |
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