WOD Blog
 | Thu, Jul 4 2019 |  |
| SHRED 7/4/2019 | BERT 7/4/19 | WARM UP 7/4/19 |
SHRED 7/4/2019
(Time)
WARM UP:
- 2 minute shuttle jog
- 10 banded pass throughs
- 15 banded pull aparts
- 10 banded internal/ external rotation R/L
- 10 banded presses
- 30 second handstand hold
- downward dog
- upward dog
- reverse shoulders
- 30 second push up plank hold
- 10 scap pulls
- 10 arch hollows
- 3 strict pull ups
- 3-5 kipping pull ups
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22 minute AMRAP
- 150 m burden run
- 10 pull ups
- 5 push ups
- 1 wall walk
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COOLDOWN:
- romwod
| Louise | 36 Rx | yellow | | Laura E | 35 min Rx | Walking |
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BERT 7/4/19
(Time, Rx+, Rx2, Rx3)
FOR TIME, solo or with a partner:
50 Burpees
400 m Run
100 Push Ups
400 m Run
150 Walking Lunges
400 m Run
200 Squats
400 m Run
150 Walking Lunges
400 m Run
100 Push Ups
400 m Run
50 Burpees
*If you are completing this workout with a partner partition the reps as desired and complete the runs together.
Goal: Sub 47:00, CAP at 60 minutes.
Tip: This workout is a longer duration aerobic effort that also takes a lot of stamina. Establish a steady pace from the get go and break up muscle fatiguing movements (such as push ups) into small sets from the beginning to avoid going to failure. Try to keep moving!
Purpose: This is a hero workout, push past discomfort in honor of this hero.
Purple Rx+: Complete solo
Blue Rx: As written w/ a partner
Orange Rx2: Sub Incline Push Ups. If solo complete:
40 burpees
400-m run
80 Incline push-ups
400-m run
120 walking lunges
400-m run
160 squats
400-m run
120 walking lunges
400-m run
80 Incline push-ups
400-m run
40 burpee
Yellow Rx3:
20 burpees
200-m run
30 Incline push-ups
200-m run
40 walking lunges
200-m run
50 squats
200-m run
40 walking lunges
200-m run
30 Incline push-ups
200-m run
20 burpees
White MODWOD: Sub Air Squat to Box, See coach for individualized mods!
| Jayne | 36 Rx3 | | | Katheryn | 42:42 Rx2 | Rx reps, rx2 push ups (partnered w/ Vince) | | Cherise | 32:56 | yellow reps, 400 run. partnered with awesome Claudia! | | Vince | 42:42 Rx | Partnered with Katheryn | | Julia Goldst | 52:22 Rx+ | |
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WARM UP 7/4/19
(Check In)
FOAM ROLL- Quads, Calves, Traps, Lats
Upon Arrival: Machine-3-5 minutes
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GROUP WARM UP
Jog-200 m
Heel Walk-20 m
Toe Walk-20 m
Burpee-5 reps
Front to Back Leg Swings-10 reps R/L
Side to Side Leg Swings-10 reps R/L
Calf Stretch on Rig-30 secs R/L
Groiner Stretch-30 secs R/L
Downward Dog-30 secs
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Brief Metcon
COOLDOWN
Couch Stretch-2 mins R/L
Reverse Shoulders-2 mins
Quad and Calf Smash
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