 | WOD Blog | |
Fri, Oct 30 |
| SHRED: SHRED 10-30-20 | Warm Up: WARM UP 10-30-20 | Metcon: METCON 10-30-20 | Weightlifting: WEIGHTLIFTING 10-30-20 | |
SHRED 10-30-20
SHRED: Time
WARM UP
3 Rounds:
6 Shuttle Runs (60 m total, 10 m distance)
10 Plate to Overhead
10 Plate Rotation (5 R/L)
10 second Supinated Hang
10 Scap Pulls (pronated)
UPPER PULL WORK
Every 2:30 x 5 sets:
3 Chin Up Negatives
12 DB Pull Throughs (off hands)
*More advanced sub 3-5 bodyweight or weighted chin ups.
METCON
Every 4 minutes x 5 rounds
10 Shuttle Runs (10 m distance, 100 m total*)
20 Alt DB Snatch
10 Calorie Bike
REST w/ time remaining
*Touch the ground with one hand at each turn.
The goal is to sprint each interval. More advanced sub 15 calories.
COOLDOWN
ROMWOD
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WARM UP 10-30-20
Warm Up: Check In
WARM UP
Shuttle Jog-2 minutes
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2 Rounds:
10 Good Morning
10 Band Pull Apart
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Face Pull-20 reps
Supinated Hang-30 secs
Arch Hollow-10 reps
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Deadlift w/ Light Weight (65-135)-10 reps
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Explain Weightlifting
COOLDOWN
Seated Forward Fold-1 min
Modified Hurdlers Stretch-1 min R/L
Calf Stretch-1 min R/L
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METCON 10-30-20
Metcon: Time
FOR TIME:
10 Rounds For Time:
7 CTB Pull Ups
100 m Run
Goal: Sub 8, CAP at 13 minutes
Tip: Rounds should be fast paced and mostly unbroken!
Brown Rx+: Sub Bar Muscle Up
Purple: As written
Blue Rx2: Sub Jumping Bar Muscle Up OR Strict Band Assisted Pull Up
Orange Rx3: Sub Ring Row
Yellow MODWOD: See coach for additional mods
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WEIGHTLIFTING 10-30-20
Weightlifting: Weight
20 minute timer
A1. Deadlift-10-8-6-4-2 reps (touch n go)
A2. Strict Pull Up-10-8-6-4-2
REST 1-2 minutes
Begin first set between 50-60% of 1RM. Try to perform pull ups unbroken. Use a band or add weight as tolerated.
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