WOD Blog
 | Thu, Oct 26 2023 |  |
| SHRED 4-9-24 | WARM UP 10-26-23 | SKILL WORK 10-26-23 | METCON 10-26-23 |
SHRED 4-9-24
(Reps, Rx+, Rx2, Rx3)
Shuttle Run-2 minutes
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2x:
Plate Overhead Carry-40 m
Plate Ground to Overhead-10 reps
Plate Rotation-10 reps (5 R/L)
Plank Plate Walkover-10 reps
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Thumbs Up-10 reps
Breaststrokes-10 reps
Alt Scorpion-10 reps
Downward Dog Foot Tap-10 reps
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COOLDOWN
Puppy Dog-1 min
Twisted Cross-1 min R/L
Thread the Needle-1 min R/L
Downward Dog-1 min
SKILL WORK
12 Minutes:
*Work up to a HEAVY 4 per arm on DB Snatch
*Accumulate 2 minutes of an L-Sit
*If you finish early perform some drop sets of DB snatch 10% lighter than your heavy.
METCON
18 min AMRAP:
2-4-6-8-10-12 etc.
Devil Press
Bike Calories
V-Up
Shuttle Run*
*Shuttle Run is open standard. 25 feet down, touch ground, 25 feet back, touch ground=1 REP.
Rx+: 50/35 pair
Rx: 35/25 pair
Rx2: 25/20 pair, Sub Lemon Squeeze
Rx3: 20/15 pair, Sub Lemon Squeeze
MODWOD 1: Sub Bodybuilder to Overhead 15/12, Sub Assisted Lemon
Squeeze, no touch on runs
MODWOD 2: Sub Double DB snatch (12/10), Sub Lying Toes to Bar, Sub Bike Calories as needed
| Vince | 179 Rx2 | 25# all else RX |
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WARM UP 10-26-23
(Time)
Shuttle Run-2 minutes
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30 ON/15 OFF x 2
Barbell Row
Plank off Hands
Quadruped Thoracic Rot (switch halfway)
Table Tops
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Upper Windmill-5 reps R/L
Thumbs Up-10 reps
Breaststrokes-10 reps
Downward Dog-30 secs
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COOLDOWN
Modified Hurdlers Stretch-1 min R/L
Twisted Cross-1 min R/L
Puppy Dog-1 min
Reverse Shoulders-1 min
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SKILL WORK 10-26-23
(Reps)
EMOM x 16 minutes (4 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.
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
OR FOR THOSE WITH 6+ DIPS AND CTB CHIN UPS who are working towards muscle ups.
EMOM x 16 (4 sets)
1. False Grip Hold-10-15 secs+3-5 ring dips
2. REST
3. Ring Turnover Drill-3-5 reps+6-8 false grip ring row
4. REST
| Hayden P | 2 Rx | First ring muscle up! Did two singles! | | Leslie | 95 Rx | |
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METCON 10-26-23
(Reps, Rx+, Rx2, Rx3)
16 min AMRAP:
Toes to Bar-12 reps
Shuttle Run-6 reps*
Dumbbell Bench Press-12 reps
Shuttle Run-6 reps*
*Shuttle runs are open standard 25 feet down, 25 feet back. Touch ground at both ends. Down and back=1 rep.
Rx+: 70/50 pair
Rx: 50/35 pair
Rx2: 35-40/20-25 pair, Sub Hanging Leg Raise
Rx3: 25/15-20 pair, Sub KTC
MODWOD 1: 15/10-12 pair, Sub Lying Toes to Bar, Sub 8 C2 bike Calories for Run
MODWOD 2: 12/10-8 pair, Sub Lying Toes to Bar, 6 C2 Bike Calories for Run
| 1st | 166 Rx | Leslie Thu, Oct 26, 2023 | | 2nd | 162 Rx | Lily J Thu, Oct 26, 2023 | | 3rd | 150 Rx | Taeja Thu, Oct 26, 2023 | | 1st | 161 Rx+ | Colby Thu, Oct 26, 2023 | | 2nd | 204 Rx | Hayden P Thu, Oct 26, 2023 | | 3rd | 196 Rx | Ethan C Thu, Oct 26, 2023 |
| Taeja | 150 Rx | 4 rounds plus 6 TTB | | Cherise | 174 Rx2 | | | Paul K | 193 Rx2 | 50# | | Ethan C | 196 Rx | | | Hayden P | 204 Rx | | | Colby | 161 Rx+ | | | Leslie | 166 Rx | | | Lily J | 162 Rx | | | Scott B | 156 Rx2 | |
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