WOD Blog
 | Thu, Oct 12 2023 |  |
| SHRED 10-12-23 | WARM UP 10-12-23 | SKILL WORK 10-12-23 | METCON 10-12-23 |
SHRED 10-12-23
(Time, Rx2, Rx3)
WARM UP:
Box Step Over-2 minutes
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2x:
1 Inchworm+6 Shoulder Tap-3 total reps
Swimmers-5 reps
Side Plank w/ HIp Dip-10 reps R/L
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Puppy Dog-30 secs
Reverse Shoulders-30 secs
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Calf Stretch on Rig-30 secs R/L
Supinated Hang-20 secs
FOR TIME:
30-25-20-15-10:
Row Calories
Burpee Variation*
*200 m Burden Run (20 m distance)
Round 1: Bodybuilders
Round 2: Burpees
Round 3: Burpee Plate to Overhead
Round 4: Burpee 2 for 1+Pull Up
Round 5: Burpee Box Over
***Women do: 25-20-15-10-7 Calories
Sub 24, CAP 30 minutes.
Rx: 35/25 plate, 24''/20''
Rx2: 35/25 plate, Sub Burpee 2 for 1+Jumping Pull Up, 20''/16''
Rx3: 25/15 plate, Sub Burpee+Jumping Pull Up, 20''/16'', Step Overs Allowed
MODWOD 1: Sub: 25/20/15/10/5 Calories (20/15/12/7/5 women)
Bodybuilders-20 reps
Burpees: 15 reps
Plate to Overhead: 20 reps (25/15)
Ring Row-15 reps
Bodybuilder + Box Step Over-10 reps
MODWOD 2:
25-20-15-10-5 Row Calories
20-15-10-7-5 Bodybuilder to Box
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WARM UP 10-12-23
(Check In)
2x:
10 Plate Ground to Overhead
10 Plate Overhead Press
10 Plate Row
10 Plate Rotation (5 R/L)
10 Plate Bus Driver
10 Plate Tricep Ext
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Inchworm + Upward Dog-3 reps
Upper Windmill-5 reps R/L
Alt Snow Angel-10 reps
Alt Scorpion-10 reps
Table Top-5 reps
Downward Dog-30 secs
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Barbell Row-10 reps (pronated)
Ring or Matador Support Hold-20 secs
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Explain skill work and load up barbell row
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Puppy Dog-1 min R/L
Twisted Cross-1 min R/L
Thread the Needle-1 min R/L
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SKILL WORK 10-12-23
(Weight)
EMOM x 16 minutes (3 sets)
1. Ring Dip-6-10 reps
2. REST
3.. Barbell Row (pronated)-8-10 reps
4. REST
If needed start on opposite work stations to share rings. Focus on quality over and tempo over load. Try to go a little heavier on the row than last week!
Ring Dip Modification options:
*Ring Dip Negatives x 3-5 reps
*Foot Assisted Dip x 8-10 reps
*Matador Dip x 6-10 reps
*Band Assisted Matador Dip x 6-10 reps
*Push Up x 8-10 reps
*Band Assisted Push Up x 8-10 reps
| Shane | 185 Rx | | | Leslie | 85 Rx | | | Marnae | 75 Rx | 34 ring dips with red band |
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METCON 10-12-23
(Time, Rx2, Rx3)
3 Rounds For Time:
20/15 Row or Ski Calories
20 Lateral Burpee Over Barbell
20 Hang Powerclean
Goal: Sub 14, CAP 18 minutes.
Rx: 95/65
Rx2: 75/55
Rx3: 65/45, Sub 15 Regular Burpees
MODWOD 1: 45/35 or 20/15 pair, Sub 12 Bodybuilders
MODWOD 2: 15/12 DB pair, Sub 12 Bodybuilder to Box
| 1st | 11:41 Rx | Marnae Thu, Oct 12, 2023 | | 2nd | 11:47 Rx | Taeja Thu, Oct 12, 2023 | | 3rd | 11:51 Rx | Debora Thu, Oct 12, 2023 | | 1st | 8:50 Rx | Sean H Thu, Oct 12, 2023 | | 2nd | 11:33 Rx | Shane Thu, Oct 12, 2023 | | 3rd | 12:09 Rx | Hayden P Thu, Oct 12, 2023 |
| Shane | 11:33 Rx | | | Taeja | 11:47 Rx | Knee struggled w/ the lateral hops but hopefully gets better w/ time | | Sean H | 8:50 Rx | | | Leslie | 12:12 Rx | | | Marnae | 11:41 Rx | | | Lily Joh | 12:27 Rx | | | Hayden P | 12:09 Rx | | | Nicholas | 14:03 Rx | | | Debora | 11:51 Rx | |
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