WOD Blog
 | Thu, Jan 11 2024 |  |
| WARM UP 1-11-24 | SHRED 1-11-24 | METCON 1-11-24 | SKILL WORK 1-11-24 |
WARM UP 1-11-24
(Check In)
2x:
DB Overhead Carry-20 m R/L
DB High Pull-5 reps R/L
10 Plank Shoulder Tap
10 Alternating Side Plank
10 Thumbs Up
10 Breaststrokes
5 Table Tops
----
Post Up Lat Stretch-30 secs
Supinated Hang-20 secs
Scap Pull (pronated)-10 reps
----
COOLDOWN
2x:
Banded Lat Stretch-1 min R/L
Lateral Band Opener-1 min R/L
|
SHRED 1-11-24
(Reps, Rx2, Rx3)
WARM UP:
Box Step Up-2 minutes
----
Straight Leg Kick-20 m
Heel Walk-20 m
Toe Walk-20 m
Grapevines-20 m R/L
Walking Lunge-20 m
Butt Kickers-20 m
----
BW Good Morning-10 reps
Fire Hydrant-10 reps R/L
Donkey Kick-10 reps R/L
Spiderman to Hammy-30 secs R/L
Downward Dog-30 secs
----
COOLDOWN
Couch Stretch-1 min R/L
Wall Pigeon-1 min R/L
Seated Straddle-1 min
Butterfly-1 min
METCON
30 min EMOM for MAX AMRAP reps (5 rounds)
1. Calorie Bike-AMCAP
2. Walking Lunge-20 m
3. Matador Leg Raise-AMRAP
4. Sled Push-20 m
5. Box Jump-AMCAP
6. Russian Swing-20 reps
Rx+: 70/53, 135/90, 24''/20''
Rx: 53/35, 90/70, 24''/20''
Rx2: 35/26, 90/70, 24''/20'' Step Ups or 20''/16'', Box Jumps
Rx3: 26/20, 90/70, 20''/16'', Step Ups Allowed
MODWOD 1: 26/20 (15 reps), 20''/16'', Step Ups Allowed, 90/70 (10 m push), Sub 12 BW Reverse Lunges, Sub Lying Leg Raise
MODWOD 2: 20/15 (12 reps), Plate Step Ups, 70/50 (10 m push), Sub Lying Leg Raise, Sub 12 Air Squats for Lunges
|
METCON 1-11-24
(Time, Rx+, Rx2, Rx3)
For Time:
42/32 Calorie Row
----
21-15-9
CTB Pull Up
Shoulder to Overhead
-----
42/32 Calorie Ski
*Swap position of row and ski as needed to share machines!
Goal: Sub 13, CAP 18 minutes.
Rx+: 165/115
Rx: 135/95
Rx2: Sub Regular Pull Up OR Jumping CTB Pull Up, 115/75
Rx3: Sub Jumping Pull Up OR Ring Row, 75/55
MODWOD: Sub Ring Row, Sub 35/25 Calories, 45/35 or 20/15 DB pair
MODWOD 2: Sub Ring Row, 25/20 Calories, 45/35 or 15/12 DB pair
| Karlene | 12:33 Rx3 | 1st day back | | Nikki | 15:13 Rx2 | | | Jennifer D | 17:18 Rx3 | | | Rachel T | 12:51 Rx2 | PU/75#STO | | Bj | 13:17 Rx2 | 135# STO | | Cherise | 13:38 Rx3 | 75#, ring rows |
|
SKILL WORK 1-11-24
(Weight)
15 Minutes:
4-5 Sets:
Handstand Work*
Strict Chin Up-5 reps (add weight as tolerated)
Rx+: Practice a handstand obstacle or 10-20 m efforts
Rx: Walk a short distance or give a few practice attempts with a spotter
Rx2: Sub Handstand Shoulder Tap-12-20 reps (wall facing=easier), kick up=harder)
*Sub BW Chin Ups (accumulate)
OR
3-5 Negatives
Rx3: Sub Handstand Kick Up Practice
*Sub band assisted chin ups
OR
Lat Pull Down (supinated)-8-12 reps
MODWOD: Sub Z-Press-8-10 reps
*Sub Lat Pull Down (supinated)
8-12 reps
|
