WOD Blog
 | Thu, Sep 12 2024 |  |
 | Happy Birthday: Leslie & Kara C |
| SHRED 9-12-24 | WARM UP 9-12-24 | SKILL WORK 9-12-24 | METCON 9-12-24 |
SHRED 9-12-24
(Reps, Rx2, Rx3)
WARM UP:
EMOM x 10 (2 rounds)
1. 10/7 Calorie Ski
2. 15 Barbell Row (empty bar)
3. 20 Plank Shoulder Tap + Cat Cow
4. 1 Wall Walk + 10 sec Hold
5. 5 Swimmers + Downward Dog
STRENGTH WORK
15 minute Timer:
Accumulate 3-4 quality sets
6-8 Barbell Bench Press
10-12 Barbell Row (pronated)
REST 90 secs-2 mins between sets
Start with a light/moderate weight. Then build each set so that the last 1-2 sets leave 2-3 reps in reserve.
METCON
16 min AMRAP:
16 Wall Facing Handstand Shoulder Tap
16 Alt Gorilla Row (pair)
16 Alt DB Hang Clean and Jerk
16 Hand Release Burpees
Goal: 4+ rounds (256+ reps)
Rx+: 70/50 Gorilla Row, 50/35 Alt DB Hang Clean and Jerk
Rx: 50/35
Rx2: 35/25, Sub Incline Shoulder Tap with feet up on a box or partial wall walk
Rx3: 25/20, Sub Incline Shoulder Tap with feet on a bench, Sub Regular Burpees
MODWOD 1: 20/15, Sub Plank Shoulder Tap, Sub Bodybuilders
MODWOD 2: 15/12, Sub Incline Plank Shoulder Tap, Sub Bodybuilder to Box
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WARM UP 9-12-24
(Check In)
2x:
Hang Muscle Snatch x 10 ea/s
DB Strict Press x 10 ea/s Side
Plank DB Pull Through x 10
----
Cat-Cow x 10
Upper Windmill x 5 ea/s
Swimmers x 5 reps
Table Tops x 5 reps
Downward Dog-30 secs
---
Ring Support Hold Top-10 secs
Ring Support Hold. Bottom-10 secs
Scap Pull x 10 reps
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SKILL WORK 9-12-24
(Reps)
15 Minutes
Ring Work
**Work with your coach to determine how you can PROGRESS from last week, whether that's adding reps, continuing to work a specific drill etc.
Rx+: (Opt for this if you already HAVE STRICT)
Ring Muscle Up 3-5 Sets x 60-70% 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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METCON 9-12-24
(Reps, Rx2, Rx3)
5 min AMRAP:
20 Double Unders
5 CTB Pull Up
REST 1 minute
5 min AMRAP:
40/30 Calorie Row
40 Shoulder to Overhead
*If you finish hop back on the rower
REST 1 minute
5 min AMRAP:
1-2-3-4-5-6 etc.
Ski Calories
Hang Powersnatch
*Stagger start to share equpiment
Rx: 95/65
Rx2: 75/55, Sub Regular Kipping Pull Up OR Ring Rows, Sub 30 Singles
Rx3: 65/45, Sub Ring Rows, Sub 20 Singles
MODWOD 1: 45/35 OR 20/15 DB's, Sub Ring Rows, Sub 30/25 Calorie Row Buy In, Sub 20 Plate Taps
MODWOD 2: 15/12 DB's, Sub Ring Rows, Sub 25/20 Calorie Row Buy In, Sub 20 Plate Taps
| 1st | 287 Rx | Rachel T Thu, Sep 12, 2024 | | 2nd | 304 Rx2 | Cherise Thu, Sep 12, 2024 | | 3rd | 306 Rx3 | Sofia Thu, Sep 12, 2024 | | 1st | 298 Rx | Derek N Thu, Sep 12, 2024 | | 2nd | 293 Rx | Hayden P Thu, Sep 12, 2024 | | 3rd | 266 Rx | Diogo S Thu, Sep 12, 2024 |
| Diogo S | 266 Rx | | | Derek N | 298 Rx | 170, 76, 52 | | Cherise | 304 Rx2 | | | Sofia | 306 Rx3 | | | Hayden P | 293 Rx | | | Colby | 277 Rx2 | Singles | | Rachel T | 287 Rx | | | Bj | 217 Rx | |
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