WOD Blog
 | Fri, Jun 5 2020 |  |
| SHRED 6-5-20 | WARM UP 6-5-20 | WEIGHTLIFTING 6-5-20 | METCON 6-5-20 |
SHRED 6-5-20
(Time)
WARM UP:
2 sets:
50 Single Unders
10 Goblet Squats
10 Russian Swings
10 Hip Rotation-R/L
10 90-90 Hip Rotation
10 Cossack Squat Holding Rig
10 Glute Bridges
10 Rounds For Time:
10 HEAVY goblet squats
10/7 Calorie Row
10 HEAVY Russian Swings
20 Double Unders
Goal: Sub 26, CAP at 32 minutes.
*If needed sub either 10 doubles OR 30 singles.
| Laura E | 21:04 | Mod ab movements for kb work. Increased reps |
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WARM UP 6-5-20
(Time)
WARM UP
2 Rounds:
Plate Squat w/ Pause at Bottom-10 reps
90/90 Hip Rotation-10 alt reps
Hip Rotation-10 reps R/L
Good Morning-10 reps
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Spiderman to Hammy-30 secs R/L
Flutter Kicks-50 reps
Praying Pose Holding Plate-30 secs
Hammy Stretch-30 secs
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Back Squat-10 reps
COOLDOWN
Couch Stretch-1 min R/L x 2 sets
Quad Smash-90 secs R/L
| Vince | yes Rx | | | Carolyn | All | 😘 |
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WEIGHTLIFTING 6-5-20
(Weight)
20 Minute Timer:
Work up to a 6RM Back Squat
Athletes can warm up in whatever rep scheme they like. It is recommended they do small sets building up in load until they have reached a weight heavier than last week's 8's then go for their first set of 6!
| 1st | 265 Rx | Janelle Fri, Jun 5, 2020 | | 2nd | 235 Rx | Emily M Fri, Jun 5, 2020
Alyssa C Fri, Jun 5, 2020 | | 3rd | 175 Rx | Kirklin Fri, Jun 5, 2020 | | 1st | 325 Rx | Jonathan K Fri, Jun 5, 2020 | | 2nd | 315 Rx | Bj Fri, Jun 5, 2020 | | 3rd | 295 Rx | Shane Fri, Jun 5, 2020 |
| Wayne | 85 | Modwod | | Vince | 185 Rx | | | Kaitlin | 75 Rx | | | Derek N | 235 Rx | | | Katheryn | 165 Rx | | | Carolyn | 100 Rx | Post surgery pr | | Jonathan K | 325 Rx | | | eli r | 245 Rx | | | Keith C | 155 Rx | | | Shane | 295 Rx | | | Janelle | 265 Rx | | | Collin S | 245 Rx | | | Kirklin | 175 Rx | | | Alyssa C | 235 Rx | | | Bj | 315 Rx | | | Laura E | 150 Rx | | | Emily M | 235 Rx | |
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METCON 6-5-20
(Reps, Rx2)
4 sets:
1 min Bike Calories
3 mins REST
Athletes may count rollover calories that accrue but are required to reset their machine each round.
*In large classes have athletes work in together in two heats. If possible, have spouses or individuals in the same household share. Make sure to leave enough time to sanitize machines between heats.
Tip/Goal: This workout has a 1:3 work/rest ratio. You should ATTACK each minute with a sprint pace.
Purple Rx: As written
Blue Rx2: See coach for mods
| 1st | 79 Rx | Emily M Fri, Jun 5, 2020 | | 2nd | 75 Rx | Katheryn Fri, Jun 5, 2020 | | 3rd | 72 Rx | Janelle Fri, Jun 5, 2020 | | 1st | 147 Rx | Wesly Fri, Jun 5, 2020 | | 2nd | 141 Rx | Collin S Fri, Jun 5, 2020 | | 3rd | 135 Rx | Shane Fri, Jun 5, 2020 |
| Vince | 105 Rx | Not biking for the past 3 months had an effect | | Kaitlin | 56 Rx | | | Derek N | 103 Rx | | | Katheryn | 75 Rx | | | Wayne | 85 | Modwod | | Carolyn | 64 Rx | 16,17,17,14 | | Jonathan K | 124 Rx | | | Keith C | 72 Rx | | | Shane | 135 Rx | 47-33-27-28 | | Janelle | 72 Rx | | | Collin S | 141 Rx | | | Kirklin | 70 Rx | | | Bj | 115 Rx | | | Steve M | 116 Rx | | | Wesly | 147 Rx | 37-39-34-37 | | Emily M | 79 Rx | |
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