WOD Blog
 | Thu, Dec 21 2023 |  |
 | Happy Birthday: Hayden P & Adriano |
| SHRED 12-21-23 | WARM UP 12-21-23 | METCON 12-21-23 | SKILL WORK 12-21-23 |
SHRED 12-21-23
(Reps, Rx2, Rx3)
WARM UP:
Machine-30/25 Calories (within 3 mins)
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30 ON/15 OFF x 2
Plate Thruster
Plate Row
Plate Plank Walk Over
Plate Rotation (switch halfway)
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Inchworm + Upward Dog-3 reps
Thumbs Up-10 reps
Breaststrokes-10 reps
Samson Stretch-30 secs R/L
Praying Pose-30 secs
Downward Dog-30 secs
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Scap Pull-10 reps
Arch Hollow-10 reps
METCON
6 minutes ON/3 minutes OFF x 4 sets:
20 Wall Ball
20 Push ups
20 Toes to Bar
AMRAP:
Machine Calories with time remaining
Rx: 20#/10'-14#/9'
Rx2: 14#/10'-10#/9, Sub Incline Push up, Hanging Leg Raise
Rx3: 14#/10'-10#/9, Sub Incline Push Up, KTC
MODWOD 1: 10#/8'-6#/8', Sub Incline Push Up, Lying Toes to Bar, 15 reps of each
MODWOD 2: 10#/8'-6#/8', Sub Incline Push Up, Lying Toes to Bar, 12 reps of each
| Vince | 174 | #14 WB, all else RX | | Annalee | 183 Rx2 | 14lb wallballs |
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WARM UP 12-21-23
(Check In)
Shuttle Run-2 minutes
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2x:
20 m OH Carry R/L
5 High Pull R/L
5 SA Strict Press R/L
10 Cat Cow (5 each way)
10 Plank Shoulder Tap
3 Upper Windmill R/L
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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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Handstand Hold-20-30 secs
Supinated Hang-20 secs
Scap Pull-10 reps
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Explain skill work, warm up kip swing and STO more before metcon.
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COOLDOWN
Puppy Dog-1 min
Twisted Cross-1 min R/L
Thread the Needle-1 min R/L
Reverse Shoulders-1 min
Downward Dog-1 min
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METCON 12-21-23
(Time, Rx+, Rx2, Rx3)
For Time:
30 Shoulder to Overhead (weight 1)
30 Toes to Bar
20 Shoulder to Overhead (weight 2)
20 CTB Pull Up
10 Shoulder to Overhead (weight 3)
10 Bar Muscle Up
Goal: Sub 11, CAP 16 minutes
Rx+: 115/75, 135/95, 165/115
Rx: 95/65, 125/85, 155/105
Rx2: Sub Hanging Leg Raise, Jumping CTB Pull Up, Sub 5 Bar Muscle Up OR 10 Jumping Bar Muscle Up, 75/55, 95/65, 115/75
Rx3: Sub KTC, 20 Jumping Pull Up, Sub 10 Strict Band Assisted Pull Up, 45/35, 75/55, 95/65
MODWOD 1: Sub Ring Rows OR Lat Pull Down, Stick with 45/35 OR 20/15 DB pair throughout
MODWOD 2: Same as MODWOD 1, 21-15-9 rep scheme
| Taeja | 16:00 Rx+ | dnf. Spent a good amount of time trying to get a BMU then did some banded ones | | Angie | 13:03 Rx2 | | | Rachel T | 12:40 Rx2 | Weight’s 65#/85#/95# .PU. Leg raises. Jumping BM | | Colby | 16:00 Rx | DNF. No BMU |
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SKILL WORK 12-21-23
(Reps)
EMOM x 16 minutes
1. HS Walk variation*
2. REST
3. Pause Ring Row x 8-15 reps
4. REST
*Increase pause ring row difficulty by elevating feet.
HS Walk options:
Rx+: 10-20 m Walk
Rx: Short walk practice
Rx2: Sub Handstand Shoulder taps (wall facing=progression 1, facing away from wall=progression 2)
Rx3: Sub Kick Up practice OR 1 Partial Wall Walk
MODWOD 1: Sub Decline Plank Shoulder Tap x 10-20 reps) *feet on a bench or box)
MODWOD 2: Sub Plank Shoulder Tap (incline as needed) x 10-20 reps
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