WOD Blog
 | Thu, Aug 8 2024 |  |
 | Happy Birthday: Nikki & Zach L |
| SHRED 8-8-24 | WARM UP 8-8-24 | SKILL WORK 8-8-24 | METCON 8-8-24 | Other Results |
SHRED 8-8-24
(Time)
WARM UP
2x:
100 m Run
20 m Overhead Carry R/L
5 High Pull (slow lower) R/L
5 Quadruped Thoracic Opener R/L
10 Alt Snow Angel
20 Second Supinated Hang
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Review TGU w/ BW
SKILL WORK
Alt EMOM x 12 minutes (6 sets)
1. 1 Turkish Get Up each side
2. 15-20 Banded Face Pull
METCON
For Time:
1-2-3-4-5-6-7-8-9-10
Strict Chin Up
Burpee Two For 1
*100 m Run between rounds
Goal: Sub 17, CAP 22 minutes.
Rx: As written
Rx2: Sub Burpee Two for 1 off knees, Jump to Strict Chin Up
Rx3: Sub Burpee, Band Assisted Chin Up
MODWOD 1: Lat Pull Down x 2 (2-4-6-8-10-12-14-16-18-20 reps), Sub Bodybuilder
MODWOD 2: Sub Ring Row, Bodybuilder to Box
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WARM UP 8-8-24
(Check In)
Ski or Bike-25/20 Calories
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2x:
5 Clean Grip Deadlift
5 Muscle Clean
15 Band Pull Apart
15 Band Press
3 Inchworm + Upward Dog
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Handstand Hold-20 secs
Supinated Hang-20 secs
Tempo Chin Up (slow lower)-3 reps
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Begin Skill Work
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SKILL WORK 8-8-24
(Weight)
15 Minutes:
Handstand/CTB Chin Up
Rx+: Supserset:
10-20 m Handstand Walk OR Handstand Obstacle
Weighted CTB Chin Up x 3-5 reps
REST 1-2 minutes
Rx: Superset
Short Handstand Walk distance OR Practice x 1-3 sets
Weighted CTB Chin Up x 3-5 reps
REST 1-2 minutes
Rx2: Superset:
10-12 Handstand Leans or shoulder taps (5-6 per side)
1-3 Kick up freestanding attempts (w/ spotter if needed)
Banded CTB Chin Up x 3-5 reps
REST 1-2 minutes
*Athletes can also work on safely bailing from handstands by practicing tuck n roll drills)
Rx3: Superset
Wall Walk (partal distance) hold x 15-30 secs
Band Asissted Chin Up x 3-5 reps
REST 1-2 minutes
MODWOD 1:
Sub Plank w/ Feet on bench x 15-30 secs
Lat Pull Down (supinated) x 10-12 reps
REST 1-2 minutes
MODWOD 2:
Sub Overhead Carry (pair) x 40 m
Lat Pull Down (Supinated x 10-12 reps
REST 1-2 minutes
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METCON 8-8-24
(Time, Rx2, Rx3)
FOR TIME:
36/28 Calorie Assault Bike
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3 Rounds:
18 Powerclean
15 Hand Release Push Up
12 Pull Up
9 Lateral Burpee
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36/28 Calorie Ski
Goal: Sub 16, CAP 20 minutes.
Rx: 95/65
Rx2: 75/55, Sub Incline Push Up, Jumping Pull Up
Rx3: 65/45, Sub Incline Push Up, Jumping Pull Up, Regular Burpees
MODWOD 1: 30/25 Calories, 45/35 OR 20/15 DB pair, Sub Incline Push Up, Ring Row, Bodybuilders
MODWOD 2: 25/20 Calories, 15/12 DB pair, Sub Incline Push Up, Ring Row, Bodybuilder to Box
| 1st | 16:32 Rx2 | Sofia Thu, Aug 8, 2024 | | 2nd | 19:43 Rx2 | Cherise Thu, Aug 8, 2024 | | 1st | 12:48 Rx | Sean H Thu, Aug 8, 2024 | | 2nd | 15:27 Rx | Ethan C Thu, Aug 8, 2024 | | 3rd | 19:42 Rx3 | Keith C Thu, Aug 8, 2024 |
| Cherise | 19:43 Rx2 | | | Ethan C | 15:27 Rx | | | Sofia | 16:32 Rx2 | | | Keith C | 19:42 Rx3 | | | Sean H | 12:48 Rx | |
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| Amber E | Front Squat Max | 160 Rx | 3 sec hold at parallel then finish descent and come out of squat |
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