WOD Blog
 | Tue, Jun 13 2023 |  |
| SHRED 6-13-23 | WARM UP 6-13-23 | METCON 6-13-23 | SKILL WORK 6-13-23 |
SHRED 6-13-23
(Time, Rx2, Rx3)
WARM UP:
Jog-200 m or Shuttle Run-1 min
Straight Leg Kick-20 m
Heel Walk-20 m
Toe Walk-20. m
Grapevines-20 m R/L
High Knees-20 m
Butt Kickers-20 m
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20 Step Overs
20 Air Squats
20 HIp Rotation R/L
5 Spiderman + Thoracic Rot R/L
30 second Downward Dog
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COOLDOWN
Pliability OR
Single Leg Saddle-1 min R/L
Saddle-1 min
Seated Forward Fold-1 min
Butterfly-1 min
METCON
FOR TIME:
800 m Run
80 Air Squat
80 Anchored Sit Up
80 Russian Swings
80 Box Overs
800 m Run
Goal: Sub 25, CAP 31 minutes.
Rx: 53/35, 24''/20''
Rx2: 35/26, 24''/20'', Step Overs Allowed
Rx3: 35/26, 20''/16'', Step Overs Allowed
MODWOD 1: 26/20, 20''/16'', Step Overs Allowed, Sub 600 m Run, 60 reps of each
MODWOD 2: 20/15, Plate Step Overs, 400 m Run, 40 reps of each
| Vince | 22:08 Rx2 | Box stepbovers all else RX | | Brien H | 25:21 Rx | |
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WARM UP 6-13-23
(Check In)
Step Overs-2 minutes
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2x:
Shoulders 6 Ways-5 reps (light plates)
Cat-Cow-10 reps (5 each way)
Thoracic Bridge-5 reps each side
Swimmers-5 controlled reps
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Kneeling Wrist Stretch-30 secs each side switching hand placement
Side Plank w/ Hip Dip-10 reps R/L
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Supinated Hang-20 secs
Ring or Matador Support Hold-20 secs
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Explain skill
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COOLDOWN
Ring Chest Stretch-1 min
Puppy Dog-1 min
Kneeling Wrist Stretch-1 min
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METCON 6-13-23
(Reps, Rx+, Rx2, Rx3)
18 min AMRAP:
1 Rope Climb
100 m Run (count as 10 reps)
10 Box Overs
15 Butterfly Sit Ups
Goal: 8+ rounds (288+ reps)
Rx+: Sub 2 Rope Climbs, 24''/20''
Rx: 24''/20''
Rx2: Sub 12 foot rope climb OR 3 rope rows, 24''/20'' Step Overs Allowed
Rx3: Sub 1 Rope Row or 8 Ring Rows, 20''/16'', Step Overs Allowed
MODWOD 1: Sub 8 Ring Rows, 20''/16'', Step Overs Allowed, Sub 12 Anchored Sit Ups
MODWOD 2: Sub 6 Ring Rows, Plate Step Overs, 8 Assisted Sit Ups OR 8 Lying Toes to Bar, 80 m Run or 200 m Bike Erg
| 1st | 289 Rx | Debora Tue, Jun 13, 2023 | | 2nd | 144 Rx | Cherise Tue, Jun 13, 2023 | | 3rd | 252 Rx2 | Taeja Tue, Jun 13, 2023 | | 1st | 303 Rx | Grant H Tue, Jun 13, 2023 | | 2nd | 263 Rx | Colby Tue, Jun 13, 2023 | | 3rd | 262 Rx | Chuch Tue, Jun 13, 2023 |
| Chuch | 262 Rx | | | Debora | 289 Rx | | | Derek N | 255 Rx | | | Grant H | 303 Rx | | | Cherise | 144 Rx | | | Colby | 263 Rx | Rope Rows on last set | | Keith C | 215 Rx3 | | | Taeja | 252 Rx2 | Box step overs and rope climbs 12’ |
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SKILL WORK 6-13-23
(Reps, Rx+, Rx2, Rx3)
15-17 Minutes
Ring Muscle Up Options
Rx+:
5 Sets of 4-8 ring muscle up stopping sets short of failure dialing in technique.
Rx: Accumulate 8-12 sets of 1-3 reps
Rx2: If you have 8 strict pull ups and ring dips complete:
4-5 Sets:
10-15 Second False Grip Hold
3 Ring Turnover Drills
6-8 False Grip Ring Row
3-6 Ring Dip
OR work with your coach to determine your area of focus.
Rx3: If still working on accumulating 8 strict pull ups or dips.
4-5 Sets:
3 Chin Up negatives
3 Ring/Matador Dip Negatives
OR
6-8 Band Assisted Pull Up
6-8 Band Assisted Matador Dip
MODWOD:
4-5 Sets:
8-12 Ring Rows or Lat Pull Down
8-12 Band Assisted or Incline Push Up
| Chuch | 24 Rx | 8 Sets of 3 Ring Muscle Ups | | Keith C | 5 sets | Chin up negatives |
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