 | WOD Blog | |
Thu, Nov 14 |
| Warm Up: WARM UP 11/14/19 | SHRED 11/14/2019 | Metcon: METCON 11/14/19 | |
WARM UP 11/14/19
Warm Up: Check In
GROUP WARM UP
Spend first 3-5 minutes foam rolling, especially quads, calves and other sore areas.
------------------------------
Shuttle Jog-120 m
Bike-12/9 calories
Row-250/200 m
------------------------------
Stationary Inchworm Into Upward Dog-5 reps
Thumbs Up-10 reps
Breaststrokes-10 reps
Groiner Stretch-30 secs R/L
------------------------------
Supinated Hang-30 secs
Arch Hollow-10 reps
KTC or TTB-5 reps
------------------------------
Begin Metcon
GROUP COOLDOWN
1-2 sets:
Groiner Stretch-1 min R/L
Modified Hurdlers Stretch-1 min R/L
|
SHRED 11/14/2019
Reps
WARM UP:
3 minutes on a machine of choice (bike, row, or ski)
30 second downward dog
30 second upward dog
30 second shoulder taps in plank position
30 second Reverse shoulders
5 inchworms into 2 push ups with slow eccentric
Review and warm up DB bench, skull crushers, and bicep curl
--------------------------------
SHRED-
4 rounds:
MINUTE 1: 12/10 cal row
MINUTE 2: MAX DB bench
MINUTE 3: 12/10 cal Ski erg
MINUTE 4: MAX DB skull crushers
MINUTE 5: 12/10 cal bike
MINUTE 6: MAX bicep curls
MINUTE 7: REST
Score is MAX reps on DB bench, skull crushers, and bicep curls only.
-----------------------
COOLDOWN:
- romwod
|
METCON 11/14/19
Metcon: Time-Rx3
3 Rounds for Time:
Row-600/500 m
TTB-20 reps
Farmers Carry-120 m
Sit Up-40 reps (DB's from farmers carry can be used)
Bike-.8/.7 miles
*In large classes athletes can start on opposite ends of the workout going bike/sit up/farmers carry etc. to share equipment. KB's may be used on carry if needed but DB's are preferred.
Goal: sub 27, CAP at 33 minutes
Tip: This is an aerobic endurance workout. Establish a steady pace and just keep moving!
Purple Rx: 50#/35# pair (or 53#/35# if needed)
Blue Rx2: Sub KTC, 35#/25# DB's or 26# KB's
Orange Rx3: Sub lying TTB, 25#/20# pair, cut distances to 500/400 m row, .6/.5 mile bike
Yellow MODWOD: Sub Sit Ups for TTB and Crunches for Sit Ups, 20#/12# pair, Sub 400/300 m row, .5/.4 mile bike
|
| |  |
Log in to post a comment...
