WOD Blog
 | Thu, Dec 1 2022 |  |
| SHRED 12-1-22 | SKILL WORK 12-1-22 | WARM UP 12-1-22 | METCON 12-1-22 |
SHRED 12-1-22
(Reps, Rx2, Rx3)
WARM UP
20 ON/10 OFF x 6 sets:
Jump Rope
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2x:
10 Band Pull Apart
10 Band Press
10 Band Passthrough
10 Plank Shoulder Tap
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Scratch Test w/ Band as needed-30 secs R/L
Downward Dog-30 secs
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Scap Pull-10 reps
METCON
1 min ON/30 secs OFF x 20 sets (30 minutes)
30 Double Under
10 Dumbbell Hang Powerclean
10 Dumbbell Push Press
10 Jumping Pull Up
10 No Jump Burpee
Complete as much work as possible, then pick up where you left off after each rest period.
Rx+: 50/35 pair
Rx: 35/25 pair
Rx2: 25/20 pair, Sub 50 singles
Rx3: 20/15 pair, bodybuilders, Sub 30 singles
MODWOD 1: 15/12 pair, 8 bodybuilders, 30 plate taps
MODWOD 2: 12/10 pair, bodybuilder to box, plate taps, 8 reps of each
| Vince | 676 Rx | | | Annalee | 592 Rx2 | 25lb DB |
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SKILL WORK 12-1-22
(Reps)
Ring Muscle Up Work OR Strict Pull Up/Strict Dip Work
16 Minutes
4-5 Sets:
Rx+:
Complete a MR set.
THEN complete 3x50-60% of what you hit.
Rx:
10-15 Second False Grip Hold
3-5 Seated Banded Muscle Up
3-5 Ring Pull Up
3-5 Ring Dip
OR do warm some warm up attempts on false grip, and turnover drill and try to accumulate some ring muscle up!
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-5-8 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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WARM UP 12-1-22
(Check In)
45 ON/15 OFF x 9
Jumping Jacks
Hang Snatch High Pull
Plank Shoulder Tap
Band Pull Apart (mix styles)
Band Press
Band passthrough
Puppy Dog
Scratch Test R
Scratch Test L
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Scap Pull-10 reps
Arch Hollow-10 reps
Dip Support Hold-20 secs
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METCON 12-1-22
(Time, Rx+, Rx2, Rx3)
FOR TIME:
30 Toes to Bar
30 Lateral Burpee
30 Powersnatch
30 HSPU or Push Press
30 Push Up
30 Pull Up
30/25 Calorie Ski
Goal: Sub 14, CAP 19 minutes.
*If class is large have half start at the bottom and work up. If needed rowers can also be used in ski erg spot.
Rx: 95/65
Rx2: 75/55, Sub Hanging Leg Raise, Jumping CTB Pull Up, Incline Push Up
Rx3: 65/45, Sub KTC, Jumping Pull Up, Incline Push Up, Burpees
MODWOD 1: 45/35 or 20/15 DB's, Sub Lying Toes to Bar, Ring Rows, Incline Push Ups, Bodybuilders
MODWOD 2: 25/15 or 15/12 DB's, Sub Lying Toes to Bar, Ring Rows, Incline Push Up, Bodybuilder to Box
| Marnae | 16:24 Rx2 | | | Keith C | 19 Rx3 | DNF | | Ethan C | 17:51 Rx | | | Grant H | 16:25 Rx | | | Sean H | 11:44 Rx | |
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