 | WOD Blog |  |
Thu, Sep 3 2020 |
| SHRED: SHRED 9-3-20 | Warm Up: WARM UP 9-3-20 | Skill: SKILL WORK 9-3-20 | Metcon: METCON 9-2-20 | |
SHRED 9-3-20
SHRED: Time
WARM UP
2 sets:
Single DB OH Carry-20 m R/L
Single DB Strict Press-5 reps R/L
Single Arm Farmers Carry (slow)-20 m R/L
DB High Pull-5 reps R/L
DB snatch 5 reps R/L
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Plank Shoulder Tap-30 reps
Hip Bridge Hold-30 secs
Scap Pull-10 reps
Chin Over Bar OR Ring Row Hold-20 secs
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UPPER PULL STRENGTH WORK
Every 3 minutes x 5 sets:
A1. Chin Up Negatives 5x3-5 reps OR Weighted Chin Ups 5x5 reps
* Optional Slow row or bike in between sets.
METCON
2 Rounds For MAX reps:
3 minutes AMRAP:
200 m Farmers Carry
DB Hang Powerclean AMRAP
REST 1 minute
3 min AMRAP:
200 m Overhead Carry (pair)
DB STO AMRAP
REST 1 minute
3 min AMRAP:
D-Ball Carry-200 m
D-Ball Over Shoulder AMRAP
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WARM UP 9-3-20
Warm Up: Check In
WARM UP
Jump Rope-2 mins
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2 sets:
Straight Arm Pulldown-10 reps
Knees to Elbow OR Knees to Chest-5 reps
Calf Raise off Plate-10 reps R/L
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Review rope climb technique before starting!
COOLDOWN
Spiderman-1 min R/L x 2 sets
Calf Stretch on Rig-1 min R/L 2 sets
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SKILL WORK 9-3-20
Skill: Reps
12 Minute Timer:
Work up on Rope Climbs!
Those already proficient perform an AMRAP or EMOM! Those still working practice foot work!
| 1st | 5  | Vince Thu, Sep 3, 2020 |
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METCON 9-2-20
Metcon: Time-Rx3+
FOR TIME (not including rest)
2 sets:
50-40-30: Double Unders
25-20-15: Bike Calories*
REST 3 MINUTES BETWEEN SETS
*Women do 20-15-12 Calories
Goal: Sub 11 NOT including rest, total cap at 20 min.
Tip: There is three minutes between attempts. You are meant to approach this with an aggressive pace!
Brown Rx+: Sub 30/25/20 Calories (25/20/15 for ladies)
Purple Rx: As written
Blue Rx2: Sub Lateral Hops
Orange Rx3: Sub Singles, 20-15-12 calories (15-12-9 ladies)
Yellow MODWOD: Sub plate taps, orange calories or reduce further if needed.
| 1st | 9:10 + | Wesly Thu, Sep 3, 2020 | | 2nd | 9:40 + | Peyton Thu, Sep 3, 2020 | | 3rd | 11:32 + | Steve M Thu, Sep 3, 2020 |
| Vince | 10:34 Rx | | | Steve M | 11:32 Rx+ | | | Dale F | 16:43 Rx2 | Sub-singles x2 | | Ryan P | 11:50 Rx | | | Keith C | 19:24 Rx2 | | | Wesly | 9:10 Rx+ | | | Bj | 13:10 Rx3 | Reg calories,100,80,60 singles | | Peyton | 9:40 Rx+ | |
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