WOD Blog
 | Thu, Nov 9 2023 |  |
| SHRED 11-9-23 | WARM UP 11-9-23 | METCON 11-9-23 | SKILL WORK 11-9-23 |
SHRED 11-9-23
(Reps, Rx+, Rx2, Rx3)
WARM UP:
2x:
DB OH Carry-20 m R/L
DB Snatch-5 reps R/L
DB Plank Pull Through-10 reps
Shuttle Run-80 m
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Inchworm + Upward Dog-3 reps
Cat-Cow-10 reps
Thumbs Up-10 reps
Breaststrokes-10 reps
Side Plank-20 secs R/L
Downward Dog-30 secs
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COOLDOWN
Puppy Dog-1 min
Thread the Needle-1 min R/L
Twisted Cross-1 min R/L
Downward Dog-30 secs
STRENGTH WORK
EMOM x 8 minutes (4 sets)
1. Strict Pull Up-6-8 reps
2. DB Push Press-6-8 reps (HEAVY!)
Into:
EMOM X 6 minutes (3 sets)
1. Hammer Curl-10-12 reps
2. Skull Crusher-10-12 reps
METCON
16 min AMRAP:
24 Push Ball
24 Alt DB Snatch
12 Dumbbell Bench Press (pair)
12 Alt Gorilla Row (pair)
Goal: 240+ reps (finishing 3 rounds+)
Rx: 20#/10'-14#/9', 50/35
Rx2: 14#/10'-10#/9', 35/25
Rx3: 14#/10'-10#/9', 25/20
MODWOD 1: 10#/8'-6#/8', 20/15
MODWOD 2: 10#/8'-6#/8', 15/12 pair
| Vince | 308 | 20# wb, 40# snatch, 35# bench & row | | Cherise | 271 Rx3 | 14# pb, 35# dB snatch, 20# BP & gorilla |
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WARM UP 11-9-23
(Check In)
2x:
20 m DB Overhead Carry each arm
5 DB Snatch each arm
5 DB Strict Press each arm
80 m Shuttle Run
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Inchworm + Upward Dog-3 reps
Thumbs Up-10 reps
Breaststrokes-10 reps
Side Plank-20 secs R/L
Downward Dog Shoulder Tap-10 reps
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Handstand Hold (against wall)-20 secs
Scap Pull-10 reps
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Explain skill work, warm up with barbell before metcon
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METCON 11-9-23
(Reps, Rx2, Rx3)
5 min AMRAP:
10/7 Calorie Row
10 Push Press
REST 1 minute
5 min AMRAP:
10/7 Calorie Bike
10 Hang Powersnatch
REST 1 minute
5 min AMRAP:
10/7 Calorie Ski
10 Toes to Bar
Rx: 95/65
Rx2: 75/55, Sub Hanging Leg Raise
Rx3: 45/35, Sub KTC
MODWOD 1: 15/12 pair push press, 20/15 Alt DB Snatch, Sub Lying Toes to Bar, Sub 8 reps of everything, 8/6 calories
MODWOD 2: 12/10 pair, 15/12 Alt DB Snatch, Sub Lying Toes to Bar, Sub 7 reps of everything, 7/5 calories
| 1st | 198 Rx | Taeja Thu, Nov 9, 2023 | | 2nd | 164 Rx | Lily Joh Thu, Nov 9, 2023 | | 3rd | 197 Rx2 | Cherise Thu, Nov 9, 2023 | | 1st | 302 Rx | Sean H Thu, Nov 9, 2023 | | 2nd | 236 Rx | Bj Thu, Nov 9, 2023 | | 3rd | 211 Rx | Ethan C Thu, Nov 9, 2023 |
| Vince | 308 | 40# db for snatch, 35d bench and gorilla | | Cherise | 197 Rx2 | | | Taeja | 198 Rx | 75-75-48 | | Derek N | 200 Rx2 | 75, ttb | | Ethan C | 211 Rx | | | Colby | 210 Rx | | | Lily Joh | 164 Rx | | | Bj | 236 Rx | 86-80-70 mix of t2b,leg raises | | Sean H | 302 Rx | |
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SKILL WORK 11-9-23
(Reps, Rx+, Rx2, Rx3)
EMOM x 16 minutes (4 sets)
1. HSPU variation*-6x12 reps
2. Strict Pull Up-8-10 reps
3 and 4: REST
*We are looking for the strict pull ups to e unbroken, use assistance as needed.
Rx+: Deficit HSPU (kipping allowed), add height as tolerated
Rx: Handstand Push Up (kipping allowed), MUST have strict! OR working on strict HSPU
Rx2: Handstand Push Up Negative x 3 reps OR Pike Up Push x 8 reps + Band Assisted Pull Up OR Negatives x 2-4 reps
Rx3: Dumbbell Z-Press-8-10 reps+Band Assisted Pull Up
MODWOD 1: Dumbbell Z-Press-8-10 reps + Lat Pull Down OR Ring/Inverted Row + 8-10 reps
| Taeja | HSPU negatives + 6 - 8 pull-ups Rx2 | |
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