WOD Blog
 | Thu, Sep 22 2022 |  |
| WARM UP 9-22-22 | SHRED 9-22-22 | SKILL WORK 9-22-22 | METCON 9-22-2022 |
WARM UP 9-22-22
(Check In)
Shuttle Jog-2 minutes
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2x:
Plate Overhead Carry-40 m
Plate Row-10 reps
Plate Rotation-5 reps R/L
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Plank Shoulder Tap-10 reps
Alternating Snow Angels-10 reps
Downward Dog + Foot Tap-10 reps
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Explain skill options
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SHRED 9-22-22
(Reps, Rx2, Rx3)
45 ON/15 OFF x 7 minutes
1. Jumping Jacks
2. Plank Shoulder Tap
3. Cat-Cow
4. Jumping Jacks
5. Thumbs Up/Breaststrokes
6. Puppy Dog
7. Reverse Shoulders
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Supinated Hang-20 secs
Scap Pull-10 reps
Arch Hollow-10 reps
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STRENGTH WORK (week 1 of 3)
15 minutes
EMOM x 15 Minutes
1. 5 Tempo Bench Press OR 8 Tempo DB Bench Press
2. 5 Tempo Chin Up
3. REST, add weight as desired
Tempo 3/1/1/1
3 second descent
1 second pause in bottom
1 second ascent
1 second pause between reps
Start around 60% or at a moderate weight. Add small amounts as desired but keep tempo. Can add weight to chin ups as needed, or use a band to keep tempo! Can also sub 8 tempo lat pull down as needed.
METCON:
10 min AMRAP:
100/70 Calorie Ski
w/ time remaining AMRAP:
5 DB Hang Powerclean (pair)
5 Push Ups
REST 2 minutes
10 min AMRAP:
100/70 Calorie Row
w/ time remaining:
5 Pull Ups
5 Bodybuilders
Rx: 50/35
Rx2: 40-45/25, Sub Jumping CTB Pull Up, Incline Push Ups
Rx3: 25/20 pair, Sub Jumping Pull Up, Incline Push Ups, Sub 80/60 Calories
MODWOD 1: 20/15 pair, Sub Ring Rows, Incline Push Up, Sub 70/50 Calories
MODWOD 2 :15/12 pair, Sub Ring Rows, Incline Push Up, 60/40 Calories
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SKILL WORK 9-22-22
(Reps)
12 Minute Timer:
Rope Climb Practice!
For those who already have rope climbs, can warm up if desired to do them in metcon! Otherwise, move straight to part 2!
Option 2:
3-4 Sets:
6 Scapular Wall Slides
8 Bottoms Up KB Press R/L
8 Plate Int/Ext Rotation
3 Upper Windmill R/L
*Focus on mobility and form!
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METCON 9-22-2022
(Reps, Rx+, Rx2, Rx3)
20 min AMRAP:
1 Rope Climb
8 Shoulder to Overhead (from rack or ground)
150 m run* (count as 15 reps)
REST 1 minute
*if it’s raining sub 100 m shuttle run (10 m distance)
Rx+: Sub 2 rope climbs each round, 165/115
Rx: 165/115
Rx2: 125/85, 1 Partial Rope Climb OR 6 Strict Pull Ups
Rx3: 95/65, 3 Rope Rows OR 6 Band Assisted Strict Pull Ups
MODWOD 1: 65/45 or DB pair 20/15, Sub 8 Ring Rows, 80 m Shuttle Run
MODWOD 2: 45/35 or DB pair 15/12, Sub 8 Ring Rows, 60 m Shuttle Run
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