WOD Blog
 | Thu, Sep 5 2024 |  |
 | Happy Birthday: Paige E & Kirklin |
| WARM UP 9-5-24 | SKILL WORK 9-5-24 | SHRED 9-5-24 | METCON 9-5-24 |
WARM UP 9-5-24
(Check In)
2x:
100 m Run
10 90-90 Hip Rotation
10 Downward Dog Foot Tap
---
Inchworm + Upward Dog-5 reps
Side Plank w/ Hip Dip-10 reps R/L
Swimmers-5 reps
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Pec Stretch on Rig-30 secs R/L
Post Up Lat Stretch-30 secs
Supinated Hang-20 secs
Ring Support Hold (top)-10 secs
Ring Support Hold (bottom)-10 secs
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SKILL WORK 9-5-24
(Reps)
15 Minutes
**If you've been here on Thursdays work with your coach to determine how you can PROGRESS from last week!!
Rx+: (Opt for this if you already HAVE STRICT)
Ring Muscle Up 3-5 Sets
x
50-70% of MAX. Working techinque
Rx: 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
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SHRED 9-5-24
(Reps, Rx2, Rx3)
WARM UP:
Jog-200 m
----
Air Squat-10 reps
Lateral Lunge-10 reps each leg
Curtsy Lunge-10 reps each leg
Air Squat w/ Pulse-10 reps
Jump Squat-10 reps
----
Jane Fonda-10 reps R/L
Donkey Kick-10 reps R/L
Frog Pose-30 secs
Praying Pose-30 secs
Downward Dog-30 secs
STRENGTH WORK
5 minute Warm Up
THEN
Every 3 minutes x 5 sets:
5-5-5-5-5
*Looking to go heavier than last week on at least 3 sets!
METCON
EMOM x 15 minutes
1. 200 m Run
2. 20 m Sled Push
3. AMRAP C2 Bike (Damper 10 men/8 women)
Score=total calories
Rx: 135/90 Sled
Rx2: 90/70 Sled
Rx3: 150 m Run, 90/70 Sled
MODWOD 1: 100 m Run OR 300 m Bike, 70/50 Sled
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METCON 9-5-24
(Reps, Rx2, Rx3)
For Total Reps:
6-2 min Rounds/1 min REST between rounds:
Rounds 1, 3, 5
200 m Run
AMRAP: Toes to Bar
Rounds 2, 4, 6
250/200 m Row
AMRAP Ring Dip
Rx: As written
Rx2: Sub Toes to Rings, Sub Matador Dip (assisted as needed)
Rx3: Sub KTC, Sub Push Up (incline or assisted as needed)
MODWOD 1: Sub 150 m Run, Sub 200/150 m Row, Sub Lying Toes to Bar, Sub Incline Push Up
MODWOD 2: Sub 100 m Run OR 300 m Run, Sub 200/150 m Row, Sub Lying Toes to Bar, Sub Incline Push Up
| 1st | 87 Rx2 | Sofia Thu, Sep 5, 2024 | | 2nd | 65 Rx2 | Rachel T Thu, Sep 5, 2024 | | 3rd | 128 Rx3 | Amber E Thu, Sep 5, 2024 | | 1st | 79 Rx | Derek N Thu, Sep 5, 2024 | | 2nd | 54 Rx | Bj Thu, Sep 5, 2024 |
| Amber E | 128 Rx3 | Mod Wod 1 bike | | Derek N | 79 Rx | | | Sofia | 87 Rx2 | | | Rachel T | 65 Rx2 | TTB / red band Dips | | Bj | 54 Rx | |
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