WOD Blog
 | Tue, Jul 7 2020 |  |
| SHRED 7-7-20 | WARM UP 7-7-20 | RUN RELAY 7-7-20 | METCON 7-7-20 | Other Results |
SHRED 7-7-20
(Time)
WARM UP
9-6-3
Row Calories
Step Up
Swimmers
Plank Shoulder Tap (each arm)
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Box Jump-5 reps
Calf Stretch on Box or Rig-30 secs R/L
Scap Pull-10 reps
Arch Hollow-10 reps
KTC or TTB-5 reps
METCON:
21-18-15-12-9:
Row Calories
Box Jump
TTB
Burpee to Target
Goal: Sub 20, CAP 28 minutes.
COOLDOWN
ROMWOD
| Laura E | 21:39 | Mods for shoulder |
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WARM UP 7-7-20
(Check In)
WARM UP
Jog-200 m
Monster Walks-20 m
Frankensteins-20 m
Side Shuffle-20 m R/L
High Knees-20 m
Butt Kickers-20 m
Walking Inchworm-10 m
Walking Spiderman-10 m
Run-200 m
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Calf Stretch on Rig-30 secs R/L
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Begin Skill!
COOLDOWN
Upward Dog w/ Forearm Stretch-1 min
Downward Dog-1 min R/L
Spiderman-1 min R/L
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RUN RELAY 7-7-20
(Distance, Rx+, Rx2, Rx3)
In teams of 2-3 athletes complete:
12 min AMRAP:
200 m Run Sprints
*Athletes will trade off who sprints trying to accumulate MAX distance as a team!
Purple Rx: As written
Blue Rx2: As written
Orange Rx3: Sub 150 m Run
Yellow MODWOD: Sub 100 m Run OR 150 m Row
| Laura E | No idea, but Shane and I crushed it. Rx | | | Keith C | 2000M Row Rx2 | Sub 200 row every other runner | | Andrew R | 3600M Rx | |
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METCON 7-7-20
(Time, Rx+, Rx2, Rx3)
3 Rounds For Time:
100 Double Unders
200 m Farmers Carry
30 Strict Sit Ups (feet can be held)
Goal: Sub 15, CAP at 20 minutes.
Tip: Find a consistent pace! This workout is grip intensive, consider short breaks on double unders and carry to preserve grip strength.
Brown Rx+: 70#/50#-53# pair
Purple Rx: 50-53#/35# pair
Blue Rx2: 35#/25-26# pair, sub either 50 double unders or 150 single unders
Orange Rx3: 25#/26#-20# pair, sub 100 singles, sub regular sit ups
Yellow MODWOD: 20#/15# pair, sub 50 singles, sub band assisted sit ups or cut reps to 20 each round.
| Laura E | DNF Rx2 | Completed rounds after time. | | Andrew R | 18:51 Rx | | | Keith C | 17:40 Rx2 | | | Nate D | 14:05 Rx | |
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