WOD Blog
 | Thu, Sep 26 2024 |  |
 | Happy Birthday: Madison R |
| SHRED 9-26-24 | WARM UP 9-26-24 | SKILL WORK 9-26-24 | METCON 9-26-24 |
SHRED 9-26-24
(Reps, Rx2, Rx3)
EMOM x 6 minutes
1. Row Calories
2. Empty Bar Bench Press
3. Empty Bar Row
4. Plate Ground to Overhead
5. Inchworm + Upward Dog
6. Snow Angels/Thumbs Up/Breaststrokes
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Give a few minutes to build on strength work before 15 minutes start!
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
*Use two barbells. Start near where you ended last week, then beat last week on 2-3 sets
METCON
1 min ON/1 min OFF x 8 rounds
Rounds 1, 3, 5, 7:
Row-10/7 Calories
Burpee Over Rower-AMRAP
Rounds 2, 4, 6, 8:
Asaualt Bike-10/7 Calories
Alt DB Snatch-AMRAP
Rx: 55/40
Rx2: 45/30
Rx3: 25/20
MODWOD 1: 20/15, Sub 7/5 Calories
MODWOD 2: 15/12, Sub 7/5 Calories
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WARM UP 9-26-24
(Check In)
Run-200 m
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30 ON/10 OFF x 2 sets
Plate Cuban Press
Plate Lateral Raise
Plate Bent Over Fly
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Cat-Cow-10 reps
Upper Windmill-5 reps R/L
Alt Scorpion-10 reps
Downward Dog-30 secs
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Dead Hang-20 secs
Ring Support Hold (top)-10 secs
Ring Support Hold (bottom)-10 secs
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SKILL WORK 9-26-24
(Reps)
15 Minutes:
Rx+: TEST MAX consecuctive Ring Muscle Ups
THEN: 3x50-60% of max
Rx: Accumulate 20-30 ring muscle ups
Rx2: Continue working with your coach on ring muscle up work
OR sub:
3-5 Sets:
3-5 Weighted Ring OR Bar Pull Ups
3-5 Weighted Ring Dips
Rx3:
3-5 Sets:
5 Band Assisted Pull Ups OR 3 Negatives
5-8 Matador Dips (band assisted as needed
MODWOD:
3-5 Sets:
8-12 Lat Pull Down
8-12 Band Assisted Push Up
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METCON 9-26-24
(Time, Rx+, Rx2, Rx3)
3 Rounds For Time:
400 m Run
12 Shoulder to Overhead
6 Bar Muscle Up
Goal: Sub 13, CAP 16 minutes.
Tip: Shoulder to Overhead should be moderate.
Rx: Sub 9 Bar Muscle Up, 155/105
Rx: 155/105
Rx2: 125/85, Sub Jumping Bar Muscle Up
Rx3: 95/65, Sub Jumping Bar Muscle Up OR Band Assisted Pull Up
MODWOD 1: Sub 300 m Run, 65/45, Sub Band Assisted Strict Pull Up OR 8 Ring Rows
MODWOD 2: Sub 200 m Run OR 600 m Run, 45/35, Sub 8 Ring Rows
| Ethan C | 12:28 Rx | | | Sofia | 14:10 Rx3 | | | Hayden P | DNF | RX weight skipped last round of shoulder to overhead, muscle ups: 4,4,6 | | Bj | 11:13 Rx3 | Rx STO, pull ups,800m bike |
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