WOD Blog
 | Tue, Jun 30 2020 |  |
| SHRED 6-30-20 | WARM UP 6-30-20 | SKILL WORK 6-30-20 | METCON 6-30-20 | Other Results |
SHRED 6-30-20
(Time)
WARM UP:
EMOM x 3 minutes
Bike: 5-7 calories
w/ time remaining Air Squats
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Hip Rotation-20 reps R/L
Spiderman to Hammy-30 secs R/L
Hollow Hold-30 secs
Praying Pose to Hammy-30 secs each
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FOR TIME:
30-20-10
Goblet Squat
Bike Calories
REST 2 minutes
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21-15-9
Goblet Squat
Bike Calories
REST 2 minutes
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15-12-9
Goblet Squat
Bike Calories
Goal: Sub 23, CAP at 30 minutes.
COOLDOWN
ROMWOD
| Laura E | 23:49 | dropped my kb after first roundish. | | Robert D | 24:42 | Shred |
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WARM UP 6-30-20
(Check In)
WARM UP
2 sets:
Close Stance Air Squat-10 reps
Front to Back Lunge-5 reps R/L
Regular Stance Air Squat-10 reps
Jump Rope-50 reps
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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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Begin Skill Work
COOLDOWN
Couch Stretch-1 min R/L x 2 sets
Calf and Quad Smash
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SKILL WORK 6-30-20
(Weight)
With a 12 minute timer complete 4-5 sets:
10 Alt Pistols (5 R/L)*
16 Single Leg Alt V-Ups
REST 30 seconds-1 minute
*Depending on level either ADD weight to the pistols OR work on a progression such as band assisted, standing on a box, or going to a box.
Goal is to focus on quality movement. Do not move at metcon speed!
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METCON 6-30-20
(Reps, Rx+, Rx2, Rx3)
18 min AMRAP:
50 Double Unders
40 Air Squats
30 Sit Ups (anchor allowed)
20/15 Machine Calories
Goal: 700/675+ Reps (5+ Rounds)
Purple Rx: As written
Blue Rx2: Sub 25 Double Unders OR 75 singles
Orange Rx3: Sub 50 Singles
Yellow MODWOD: Sub 50 Plate Taps, band Assisted Sit Up, 15/12 calories
| 1st | 565 Rx | Janelle Tue, Jun 30, 2020 | | 2nd | 535 Rx | Saori Tue, Jun 30, 2020 | | 3rd | 525 Rx | Kirklin Tue, Jun 30, 2020 | | 1st | 698 Rx+ | Conor T Tue, Jun 30, 2020 | | 2nd | 630 Rx | Wesly Tue, Jun 30, 2020 | | 3rd | 570 Rx | Andrew R Tue, Jun 30, 2020 |
| Kirklin | 525 Rx | | | Derek N | 547 Rx | | | Andrew R | 570 Rx | | | Tracie | 522 Rx | | | Conor T | 698 Rx+ | 2 cal away from 5 Rds | | Wesly | 630 Rx | | | Janelle | 565 Rx | | | Saori | 535 Rx | |
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