WOD Blog
 | Tue, Jun 2 2020 |  |
| SHRED 6-2-20 | WARM UP 6-2-20 | METCON 6-2-20 | SKILL WORK 6-2-20 | Other Results |
SHRED 6-2-20
(Reps)
WARM UP:
30 secs ON/15 secs OFF x 2 rounds:
Air Squat/Lunge R/Air Squat/Lunge L
Bike
Step Ups
Calf Raise off Plate (hold rig for balance)
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Hip Rotation-20 reps R/L
Spiderman to Hammy-30 secs R/L
Hollow Hold-30 secs
Downward Dog-30 secs
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Explain metcon, warm up over unders
Every 7 minutes x 5 sets complete:
30 Air Squats
15 Over Unders*
30 Farmers Lunges (DB pair at sides)
15/12 Cal Bike
REST w/ time remaining
*Suggested height is 30''/24'', if athletes are needing lower than 20'', sub a regular jump over the PVC pipe or step over.
Goal is to push the pace and then recover!
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WARM UP 6-2-20
(Check In)
WARM UP!
EMOM 6:
Min 1: Jog 100-150 m
Min 2: Jump Rope-50 reps
Min 3: Machine-45 secs
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Toe Walk-20 m
Heel Walk-20 m
Side Shuffle-20 m R/L
High Knees-20 m
Butt Kickers-20 m
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Front to Back Leg Swings-10 reps each leg
Side to Side Leg Swings-10 reps each leg
Calf Stretch on Rig-30 secs R/L
COOLDOWN
Spiderman Stretch-1 min R/L
Calf Stretch on Rig-1 min
Seated Forward Fold-1 min
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METCON 6-2-20
(Time, Rx2, Rx3)
3 Rounds For Time:
400 m Run
100 Double Unders
40/30 Machine Calories
Goal: Sub 18, CAP at 24 minutes.
Tip: You are meant to move with a continuous, sustainable pace! Sprint your last round on the machine!
Purple Rx: As written
Blue Rx2: Sub 50 doubles or 150 singles
Orange Rx3: Sub 300 m Run, 75 Singles, 25/20 Machine Calories
Yellow MODWOD: Sub 200 m Run, 50 singles or plate taps, 20/15 Machine Calories
| 1st | 21:17 Rx | Janelle Tue, Jun 2, 2020 | | 2nd | 20:22 Rx2 | Katheryn Tue, Jun 2, 2020 | | 3rd | 20:44 Rx2 | Rachel T Tue, Jun 2, 2020 | | 1st | 16:40 Rx | Nate D Tue, Jun 2, 2020 | | 2nd | 16:55 Rx | Conor T Tue, Jun 2, 2020 | | 3rd | 18:00 Rx | Shaan K Tue, Jun 2, 2020 |
| Collin S | 15:51 Rx2 | Gotta love cardio | | Derek N | 24:03 Rx | | | Susie | 19:29 Rx3 | Yellow | | Shaan K | 18:00 Rx | | | eli r | 20:05 Rx | | | Grant H | 19:15 Rx | | | Rachel T | 20:44 Rx2 | 50 DU | | Keith C | 21:20 Rx3 | started Rx2 finished Rx3 | | Janelle | 21:17 Rx | | | Conor T | 16:55 Rx | | | Katheryn | 20:22 Rx2 | | | Wesly | 19:01 Rx | | | Andrew R | 20:54 Rx | | | Nate D | 16:40 Rx | | | Todd N | 23:17 Rx | | | Alyssa C | 16:50 | Subbed row for run |
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SKILL WORK 6-2-20
(Reps)
L-Sits should be performed off the Floor, paralletes, rings, or matador station, not hanging
EMOM 12:
Min 1: L-Sit-20-30 seconds
Min 2: Hollow Hold-30 secs
Min 3: Palloff Press-8 R/L
Modify L-Sit if needed by tucking the knees. Bend knees on hollow hold if necessary. Focus on controlled, deliberate movement on the palloff press.
| 1st | 12 Rx | Keith C Tue, Jun 2, 2020
Derek N Tue, Jun 2, 2020 |
| Laura E | Yep | Mod | | Collin S | Total Rx | | | Derek N | 12 Rx | | | Keith C | 12 Rx | |
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