WOD Blog
 | Thu, Nov 10 2022 |  |
 | Happy Birthday: MANAGER |
| WARM UP 11-10-22 | UPPER GYMNASTICS WORK 11-10-22 | SHRED 11-10-22 | METCON 11-10-22 |
WARM UP 11-10-22
(Check In)
45 ON/15 OFF x 6
1. Plate to Overhead
2. Cat-Cow
3. Side Plank w/ Hip Dip-switch halfway
4. Alt Snow Angels
5. Plank (off hands)
6. Plate to Overhead
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Supinated Hang-20 secs
Scap Pull-10 reps
Dip Support Hold-20 secs
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Explain skill work
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UPPER GYMNASTICS WORK 11-10-22
(Reps, Rx+, Rx2, Rx3)
RING MUSCLE UP OR
STRICT PULL UP/DIP WORK
WEEK 1, 18 Minutes
4-5 Sets:
Rx+: (If you already have muscle ups)
5-8 Sets:
2-5 Ring Muscle Up
REST as needed between sets to work technique.
Rx: (If you have 8-10 pull ups/dips)
10-15 Second False Grip Hold
3-5 Box Turnover Drills
5 Ring Pull Up
5 Ring Dip
OR do warm up drills and attempt ring muscle ups.
Rx2: (If you 0-1 Strict Pull Ups or are Close)
Strict Pull Up-5 reps
Strict Ring Dip-5 reps
*Or Sub Negatives for both 3-5 reps
Rx3: (If you are working towards your first pull up)
Strict Band Assisted Pull Up-5 reps
Band Assisted Matador Dip-5-8 reps
MODWOD 1:
Lat Pull Down-8-10 reps
Band Assisted Push 8-10 reps
MODWOD 2:
Ring Row-8-10 reps
Incline Push Up-8-10 reps
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SHRED 11-10-22
(Reps, Rx2, Rx3)
WARM UP:
Shuttle Run-2 minutes
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Air Squat/Lunge/Air Squat/Lunge-10 reps total
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Hip Rotation-20 reps R/L
Spiderman to Hammy-30 secs R/L
Pigeon Pose-30 secs R/L
Upward Dog-30 secs
Downward Dog-30 secs
ABCON
10 min AMRAP:
10 Sit Ups
10 Lying Toes to Bar
20 Side to Side Toe Touches
REST as needed
METCON
20 min AMRAP:
20 m Walking Lunge (no weight)
20 Sit Ups (no anchor)
20 m Sled Push
20 Air Squats
20 Lemon Squeeze
Rx: 135/90
Rx2: 135/90, Hand assistance on lemon squeeze as needed
Rx3: 90/70, Hand assistance on lemon squeeze as needed
MODWOD 1: 90/70, Sub 14 reps of each, Sub Reverse Lunge, Sub 10 m Sled Push, Hand assistance on lemon squeeze as needed.
MODWOD 2: 70/50, Sub 14 reps of each, Sub Step Up for Lunges, Sub 10 m Sled Push, Sub 20 Incline Mountain Climbers for Lemon Squeeze
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METCON 11-10-22
(Reps, Rx+, Rx2, Rx3)
16 minute AMRAP:
1 Bar Muscle Up
6 Push Up
6 Heavy Alt DB Snatch (3 R/L)
REST 30 seconds
Rx+: Sub 3 Bar Muscle, 70/50
Rx: 70/50
Rx2: Jumping Bar Muscle Up OR Three Strict Pull Up, 50/35, Sub Incline Push Up
Rx3: Jumping Bar Muscle Up OR Three Jump to Strict Pull Up, 35/25, Sub Incline Push Up
MODWOD 1: 5 Ring Rows, 25/20, Sub Incline Push Up
MODWOD 2: 5 Ring Rows, 20/15, Sub Incline Push Ups
| Marnae | 130 Rx2 | | | Grant H | 182 Rx | | | Sean H | 225 Rx+ | 80 lbs dumbbell | | Annalee | 143 Rx3 | MODWOD- 50lb DB, ring rows, incline pushups |
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