WOD Blog
 | Sat, Oct 5 2019 |  |
| WARM UP 10/5/19 | SHRED CARDIO GONE BAD V5 | 10AM WEIGHTLIFTING 10/5/19 |
WARM UP 10/5/19
(Check In)
FOAM ROLL- Calves, Quads, Traps, Lats
Upon Arrival- Bike AND Row 20/15 Calories
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GROUP WARM UP
Shuttle Run-2 mins
Monster Walk-20 m
Frankensteins-20 m
High Knees-20 m
Butt Kickers-20 m
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Plate to Overhead-15 reps
Plate Row-15 reps
Plate Rotation-10 Reps Each Direction
Plank-30 secs
Downward Dog-30 secs
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Go over metcon movements!
COOLDOWN
Groiner Stretch-1 min R/L
Modified Hurdlers Stretch-1 min R/L
Rig Calf Stretch-1 min R/L
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SHRED CARDIO GONE BAD V5
(Reps, Rx2, Rx3)
WARM UP
2 mins-bike or row
2 mins Shuttle Run
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Stationary Inchworm Into Upward Dog-5 reps
Spiderman w/ Thoracic Rotation-5 reps R/L
Side Plank-20 secs R/L
Alt Scorpion-10 reps
Swimmers-10 reps
Downward Dog w/ Foot Tap-20 reps
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Scap Pull-10 reps
Arch Hollow-5 reps
KTC or TTB-5 reps
METCON:
5 rounds for MAX reps of
Assault Bike-1 min
Rower-1 min
Sledges or Rope Slams-1 min
Shuttle Run-1 min
(every 10 m counts as a rep, touch ground with one hand)
TTB-1 min
REST-1 min
Goal: 400 Reps+
Tip: This is a longer duration aerobic workout. Find a steady pace and try to keep moving!
Purple Rx: As written
Blue Rx2: Sub KTC
Orange Rx3: Sub Sit Ups, and see coach for any additional mods!
| 1st | 392 Rx | Julia Goldst Sat, Aug 19, 2017 | | 2nd | 376 Rx | Josee Sat, Aug 19, 2017 | | 3rd | 372 Rx | LuAnn Sat, Dec 15, 2018 | | 1st | 522 Rx+ | Charles G Sat, Aug 19, 2017 | | 2nd | 430 Rx+ | Jonathan A Sat, Aug 19, 2017 | | 3rd | 425 Rx+ | Seth B Sat, Aug 19, 2017 |
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10AM WEIGHTLIFTING 10/5/19
(Weight)
Come prepared with an element you would like to work on. If you need ideas, Coach Emily will help you.
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