WOD Blog
 | Tue, Sep 26 2023 |  |
| SHRED 9-26-23 | WARM UP 9-26-23 | METCON 9-26-23 | SKILL WORK 9-26-23 |
SHRED 9-26-23
(Reps, Rx2, Rx3)
WARM UP:
Step Up-2 minutes
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15 Air Squats
10 90-90 Hip Rotation
20 Hip Rotation R/L
10 Thumbs Up
10 Breaststrokes
30 second Frog Pose
30 second Praying Pose
30 second Hammy Stretch
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Explain strength and warm up with a lighter load before choosing working weight.
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COOLDOWN
Single Leg Forward Fold-1 min R/L
Single Leg Saddle-1 min R/L
Butterfly-1 min
Saddle-1 min
Puppy Dog-1 min
STRENGTH WORK:
EMOM x 12
1. Weighted Step Up-12-16 reps (6/8 R/L), weight at sides, pair
2. Goblet Squat 1.25 reps-8-12 reps
3. DB or KB Flutters-40 reps
METCON
16 min AMRAP:
16 Box Overs
16 Toes to Bar
16/12 Calorie Bike
16 KB Sumo Deadlift (no high pull)
Goal: 4+ rounds (256+ reps)
Rx: 70/53, single KB, 24''/20''
Rx2: 53/35, 24''/20'' Step Overs Allowed, Sub Hanging Leg Raise
Rx3: 35/26, 20''/16'', Step Overs Allowed, Sub KTC
MODWOD 1: 26/20, 20''/16'', Step Overs Allowed, Sub Lying Toes to Bar, Sub 12 reps of everything
MODWOD 2: 20/15, Sub Plate Step Over, Sub Lying Toes to Bar, Sub 10 reps of everything
| Vince | 238 Rx | | | Annalee | 276 Rx2 | 53lb KB | | Jennifer D | Modwod | 600 m instead of 800 m |
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WARM UP 9-26-23
(Check In)
EMOM x 4 ( 2 sets)
1. 100 m Run
2. Step Overs
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Band Pull Apart-20 reps
Band Passthrough-10 reps
Bent Over Pull Apart-10 reps
Band Int/Ext Rot-5 reps R/L
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Cat-Cow-10 reps
Upper Windmill-5 reps R/L
Side Plank w/ Hip Dip-10 reps R/L
Downward Dog-30 secs
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Supinated Hang-20 secs
Scap Pull-10 reps
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Explain skill
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COOLDOWN
Banded Lat Stretch-1 min R/L
Calf Stretch on Rig-1 min R/L
Puppy Dog-1 min
Downward Dog-1 min
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METCON 9-26-23
(Time, Rx2, Rx3)
For Time:
Run-800 m
Toes to Bar-40 reps
Box Over-30 reps
Run-400 m
Toes to Bar-20 reps
Box Over-15 reps
Goal: Sub 13, CAP 17 minutes.
Rx: 24''/20''
Rx2: 24''/20'', Step Overs Allowed, Sub Hanging Leg Raise
Rx3: 20''/16'', Step Overs Allowed, Sub KTC
MODWOD 1: 20''/16'', Step Overs Allowed, Sub 600/300 m Run, Sub Lying Toes to Bar
MODWOD 2: Sub 1200 m/600 m Bike Erg for Run, Sub 30/15 Lying Toes to Bar, Sub 25/10 Plate Step Overs
| 1st | 14:50 Rx | Debora Tue, Sep 26, 2023 | | 2nd | 15:12 Rx | Kirklin Tue, Sep 26, 2023 | | 3rd | 16:32 Rx | Lily Joh Tue, Sep 26, 2023 | | 1st | 12:30 Rx | Grant H Tue, Sep 26, 2023 | | 2nd | 12:57 Rx | Hayden P Tue, Sep 26, 2023 | | 3rd | 14:26 Rx | Ethan C Tue, Sep 26, 2023 |
| Paul K | 13:24 Rx2 | | | Cherise | 14:59 Rx2 | | | Angie | 16:00 Rx3 | I think this was the time 🙈 (15 leg raises) | | Grant H | 12:30 Rx | | | Debora | 14:50 Rx | | | John L | 14:41 Rx | | | Ethan C | 14:26 Rx | | | Kirklin | 15:12 Rx | | | Hayden P | 12:57 Rx | | | Keith C | 14:56 Rx3 | | | Lily Joh | 16:32 Rx | |
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SKILL WORK 9-26-23
(Reps)
15-17 minutes:
Several options based on your level! Work with your coach to determine appropriate scaling for you. TRYING TO BUILD ON WHAT YOU WERE WORKING ON PREVIOUSLY.
Rx++. TEST MAX consecutive bar muscle ups. Perform 2-3 drop sets at 50-60% of what you hit.
Rx+: Accumulate bar muscle ups. Working on form.
Rx:
Option 1: Work Butterfly Pull Up technique
Option 2: Work Bar Muscle Up Technique
3-5 Sets:
8-10 Hollow Banded Pull Over
5 Big Kip Swing
2-3 One Leg Jumping OR Jumping BMU OR Banded reps, OR coach spotted if you're close!
Rx2:
Option 1: If you have AT LEAST 3 strict pull ups.
Work on kipping pull ups or kipping TTB, small sets with breaks in between to dial in the skill.
Option 2: Accumulate 6-8 sets of 1-3 bodyweight pull ups
Option 3: Accumulate 5 sets of 1-3 negatives
Rx3:
Accumulate 3-5 sets of 6-10 reps of foot assisted or band assisted pull ups. REST adequately between sets to work on STRENGTH. 2 minutes.
MODWOD: Accumulate 3-5 sets of 8-12 lat pull down. REST adequately between sets to work on STRENGTH. 2 minutes.
| Keith C | 15 Rx | 5 sets chin up negatives |
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