WOD Blog
 | Mon, Jun 22 2020 |  |
| SHRED 6-22-20 | WARM UP 6-22-20 | WEIGHTLIFTING 6-22-20 | METCON 6-22-20 |
SHRED 6-22-20
(Time, Rx+, Rx2, Rx3)
EMOM 8
Min 1: 100-150 m Run
Min 2: 12/9 Calorie Bike
Min 3: 15 Plate to Overhead
Min 4: Hip Rotation-20 secs R/L
Min 5: Spiderman to Hammy-20 secs R/L
Min 6: Thumbs Up-20 secs/Breaststrokes-20 secs
Min 7: Glute Bridges w/ Pause-45 secs
Min 8: Downward Dog-45 secs
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Scap Pull-10 reps
Arch Hollow-10 reps
KTC or TTB-5 reps
METCON
Buy In-40/30 Calorie bike
THEN
3 Rounds
400 m Run
20 Ball Slams
20 TTB
THEN
Buy Out: 40/30 Calorie Bike
Goal: Sub 20, CAP at 27 minutes.
GROUP COOLDOWN
EMOM 5:
1. Spiderman R
2. Spiderman L
3. Modified Hurdlers R
4. Modified Hurdlers L
5. Seated Forward Fold
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WARM UP 6-22-20
(Check In)
WARM UP
45 secs ON/15 secs OFF:
Jumping Jacks
Plate to Overhead
Plank
Hip Bridge Hold
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Hip Rotation-20 reps R/L
Thumbs Up-15 reps
Breaststrokes-15 reps
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Deadlift-10 reps
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Begin Weightlifting, warm up TTB/DB Snatch further before metcon
COOLDOWN
Modified Hurdlers Stretch-1 min R/L x 2 sets
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WEIGHTLIFTING 6-22-20
(Weight)
WEEK 1
22 minutes
Work up to a 5RM Touch N Go Deadlift
Then perform a MAX rep set at 80% of what you hit.
Example: Sally hits 225# for 5 and then performs 12 reps at 185#. Put your heaviest set of 5 as your score, not max reps in the comments.
| 1st | 245 Rx | Rachel T Mon, Jun 22, 2020 | | 2nd | 205 Rx | Kirklin Mon, Jun 22, 2020 | | 3rd | 185 Rx | Carolyn Mon, Jun 22, 2020 | | 1st | 415 Rx | Todd N Mon, Jun 22, 2020 | | 2nd | 405 Rx | Jonathan K Mon, Jun 22, 2020 | | 3rd | 365 Rx | Bj Mon, Jun 22, 2020 |
| Andrew R | 275 Rx | #225 x 15 | | Kirklin | 205 Rx | 165 for 10 | | Steve M | 315 Rx | | | Wayne | 125 | Max 13 80% | | Vince | 295 Rx | | | Shane | 345 Rx | | | Jonathan K | 405 Rx | | | Derek N | 335 Rx | MR: 295# x 8 | | Carolyn | 185 Rx | 200x3, didn’t get to max reps | | Kaitlin | 110 Rx | | | Scott B | 275 Rx | | | Rachel T | 245 Rx | | | Candice | 165 Rx | | | Todd N | 415 Rx | | | Wesly | 355 Rx | | | Bj | 365 Rx | 295 x10 | | Katheryn | 155 Rx | 125# × 15 |
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METCON 6-22-20
(Time, Rx+, Rx2, Rx3)
10 Rounds For Time:
8 Alt DB Snatch
8 TTB
Goal: Sub 10, CAP at 14 minutes
Tip: You are meant to use a heavier DB than usual today. Go between levels if needed!
Brown Rx+: 80#/55#
Purple Rx: 70#/50#
Blue Rx2: 50#/35#, sub 4 TTB/4 KTC OR 4 TTR/4 Hanging Leg Raises on Rings
Orange Rx3: 35#/20#, sub KTC
Yellow MODWOD: 20#/12#, sub lying TTB
| 1st | 12:39 Rx2 | Katheryn Mon, Jun 22, 2020 | | 2nd | 12:53 Rx2 | Kirklin Mon, Jun 22, 2020 | | 3rd | 14:00 DNF Rx2 | Carolyn Mon, Jun 22, 2020 | | 1st | 9:07 Rx | Wesly Mon, Jun 22, 2020 | | 2nd | 12:05 Rx | Todd N Mon, Jun 22, 2020 | | 3rd | 12:07 Rx | Steve M Mon, Jun 22, 2020 |
| Kirklin | 12:53 Rx2 | | | Steve M | 12:07 Rx | | | Vince | 9:44 Rx2 | 50# & TTB | | Shane | DNF Rx | 6 rds+4TTB | | Derek N | DNF Rx2 | 9 rnds, 4 snatch | | Carolyn | 14:00 DNF Rx2 | DNF got to 4 TTR on 7th round | | Wayne | 12:05 | Situps | | Nate D | 13:40 Rx | | | Grant H | 13:10 Rx | | | Scott B | 10:41 Rx3 | Overhead press with 50# and some 35# and KTC | | Candice | 10:03 Rx3 | Sub lying TTB | | Todd N | 12:05 Rx | | | Wesly | 9:07 Rx | Unbroken | | Bj | 9:35 Rx2 | | | Katheryn | 12:39 Rx2 | 4 TTB/4 KTC |
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