WOD Blog
 | Thu, Aug 22 2024 |  |
 | Happy Birthday: Wellington |
| SHRED 8-22-24 | WARM UP 8-22-24 | SKILL WORK 8-22-24 | METCON 8-22-24 |
SHRED 8-22-24
(Reps, Rx2, Rx3)
WARM UP:
2x:
30 SECS Jump Rope
30 SECS Step Up
30 SECS Band Pull Apart (mix styles)
30 SECS Band Passthrough
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Inchworm + Upward Dog-5 reps
Thumbs Up-10 reps
Breaststrokes-10 reps
Alt Scorpion-10 reps
Downward Dog-10 reps
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Pause Ring Row-5 reps
Ring Support Hold (top)-10 secs
Ring Support Hold (bottom)-10 secs
SKILL WORK
Alt EMOM x 12
1. 6-8 Dips*
2. 8-12 Pause Ring Row
3. REST
Rx: Ring Dip (add weight as needed)
Rx2: Ring Dip Negatives x 3 reps OR 6-8 Matador Dips
Rx3: Band Assisted Matador Dip
MODWOD 1: Sub Band Assisted Push Up OR Foot Assisted Matador Dip x 10-12 reps
METCON
20 Minute AMRAP:
50 Double Unders
40 PVC Sit Up
30/25 Calorie Row
20 Toes to Bar
10 Over Under
Rx: 30''/24''
Rx2: Sub Singles, Sub Hanging Leg Raise, 24''/20''
Rx3: Sub Singles, Sub KTC, NO PVC on Sit Ups, Sub Jump Over ONLY 20''/16'' OR Lower
MODWOD 1: Sub Plate Taps, Sub Lying Toes to Bar, Anchored Sit Up, Sub Step Over 20''/16''
MODWOD 2; Sub 40/30/20/10/5 rep scheme, MODWOD 1 mods
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WARM UP 8-22-24
(Check In)
Row or Ski-20/15 Calories
Run-200 m
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45 ON/15 OFF x 5 minutes
1. Shoulders 6 Ways
2. Bent Over Fly
3. Twisted Cross
4. Alternating Side plank
5. Downward Dog
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Supinated Hang-20 secs
Ring/Mat Support Hold (top)-10 secs
Ring/Mat Support Hold (bottom)-10 secs
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Being Skill Work
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SKILL WORK 8-22-24
(Reps)
15 Minutes
**If you have 8 strict pull ups and 8 strict ring dips, opt for Rx or Rx+. If you are still working up to those numbers opt for Rx2, or a combo for Rx and Rx2. Work with your coach to determine what's right for you.
Rx+: (Opt for this if you already HAVE STRICT)
Kipping Ring Muscle Up
TEST MAX reps
THEN:
3x50-60% working on form and technique
Rx: STRICT Ring Muscle Up Drills
3-5 Sets:
10 Second False Grip Hold
2 Foot Assisted Negative Drills OR 2 Box Turnover Drills
REST 1-2 minutes
*OR work with coach to practice attempts, band assisted, etc.
Rx2:
3-5 Sets:
Strict Ring Pull Up x 3-6 reps
+
Strict Ring Dip x 3-8 reps
+
False Grip practice x 10 secs (if appropriate)
Rx3:
3-5 Sets:
Strict Band Assisted Pull Up x 6-8 reps
+
Assisted Ring Dip x 4-8 reps
*Assistance:
Negatives
Foot Assisted
Bodyweight Matador
Band Assisted Matador
MODWOD 1:
3-5 Sets:
Lat Pull Down x 10-12 reps
+
Band Assisted Push Up OR Foot Assisted Dip x 10-12 reps
REST 1-2 minutes
| Marnae | 3 ring pull-ups, 3 ring dips Rx | Rx2 |
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METCON 8-22-24
(Weight, Rx+, Rx2, Rx3)
18 minute Timer:
60/50 Calorie Row or Ski
800 m Run
40 CTB Pull Up
w/ time remaining
Work up to 3RM
Shoulder to Overhead (from rack)
Goal/Score: Hit your hreaviest consecutive three.
Rx+: Sub 25 CTB Pull Up+15 BMU
Rx: As written
Rx2: Sub Ring Rows
Rx3: Sub 40/30 Calories, Ring Rows
MODWOD 1: Sub 600 m Run, 40/30 Calories, Ring Rows
MODWOD 2: Sub 400 m Run OR 1200 m Bike Erg, 30/25 Calories, Ring Rows
| 1st | 110 Rx | Marnae Thu, Aug 22, 2024 | | 2nd | 105 Rx2 | Amber E Thu, Aug 22, 2024 | | 3rd | 105 | Cherise Thu, Aug 22, 2024 | | 1st | 185 Rx+ | Diogo S Thu, Aug 22, 2024 | | 2nd | 230 Rx | Bj Thu, Aug 22, 2024 |
| Cherise | 105 | Ring rows, subbed bike for run | | Marnae | 110 Rx | | | Diogo S | 185 Rx+ | Timed out at 235 | | Amber E | 105 Rx2 | 1600 bike | | Bj | 230 Rx | |
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