WOD Blog
 | Thu, Nov 17 2022 |  |
 | Happy Birthday: Rachel T & Sandra S & Scott Y |
| SHRED 11-17-22 | WARM UP 11-17-22 | UPPER SKILL WORK 11-17-22 | METCON 11-17-22 |
SHRED 11-17-22
(Time, Rx2, Rx3)
WARM UP
30 ON/15 OFF x 2:
Plate Thruster
Plate Row
Plate Rot (switch halfway)
Plate Plank Walkover
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Alternating Snow Angels-10 reps
Side Plank-20 secs R/L
Puppy Dog-30 secs
Reverse Shoulders-30 secs
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Supinated Hang-20 secs
Scap Pull-10 reps
Arch Hollows-10 reps
FOR TIME:
25-20-15-10-5:
Row Calories
Wall Ball
Pull Up
Push Up
Dumbbell Hang Powerclean
Sub 25, CAP 31 minutes
Rx: 20#/10'-14#/9', 50/35 pair
Rx2: 14#/10'-10#/9', 40-45/25 pair, Ring Rows, Incline Push Ups
Rx3: 14#/10'-10#/9', 25/20 pair, Ring Rows, Incline Push Ups
MODWOD 1: 10#/8'-6#/8', 20/15 pair, Ring Rows, Incline Push Ups
MODWOD 2: 10#/8'-6#/8', 15/12 pair, Ring Rows, Incline Push Ups, 20-15-10-5
| Vince | 24:45 | 45# db all else rx | | Annalee | 24:10 Rx2 | |
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WARM UP 11-17-22
(Check In)
2x:
Plate Overhead Carry-40 m
Plate Ground to Overhead-10 reps
Plate Rotation-5 reps R/L
Plate Row w/ Pause-10 reps
Plate Plank Walk Over-10 reps
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Cat-Cow-10 reps
Upper Windmill-5 reps R/L
Thumbs Up-10 reps
Breaststrokes-10 reps
Alt Scorpion-10 reps
Supine Leg Swing-10 reps
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Scap Pull-10 reps
Ring Support Hold-20 secs
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UPPER SKILL WORK 11-17-22
(Reps)
Ring Muscle Up Work OR Strict Pull Up/Strict Dip Work
GOAL IS TO INCREASE DIFFICULTY OR BUILD ON LAST WEEK!
18 Minutes
4-5 Sets:
Rx+:
5-8 Sets:
3-5 Ring Muscle Up
REST as needed between sets to work technique.
Rx:
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:
Strict Pull Up-5 reps
Strict Ring Dip-5 reps
*Or Sub Negatives for both 3-5 reps
Rx3:
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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METCON 11-17-22
(Time, Rx+, Rx2, Rx3)
Buy In:
50/40: Calorie Row
THEN:
3 Rounds:
15 STO
15 Alt DB Snatch
15 Bodybuilder
Buy Out: 50/40 Calorie Ski
Goal: Sub 15, CAP 20.
Rx+: 115/75, 70/50, Sub Burpees for Bodybuilder
Rx: 95/65, 50/35
Rx2: 75/55, 35/25
Rx3: 65/45, 25/20,
MODWOD 1: 45/35 or DB pair, 20/15, Sub 40/30 Calories, 12 reps of each movement
MODWOD 2: 45/35 or DB pair 15/12, Sub 30/25 Calories, 10 reps of each movement
| Rachel Mad | 17:15 Rx2 | | | Marnae | 17:14 Rx | | | Colby | 16:20 Rx | |
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