WOD Blog
 | Thu, Jul 9 2020 |  |
| SHRED 7-9-20 | WARM UP 7-9-20 | SKILL WORK 7-9-20 | METCON 7-9-20 |
SHRED 7-9-20
(Reps)
WARM UP
20 Secs ON/10 secs OFF:
Air Squat
Hollow Hold
Glute Bridges
Russian Swing
Bike
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Hip Rotation-20 reps R/L
Spiderman to Hammy-30 secs R/L
Weighted Praying Pose-30 secs
Hammy Stretch-30 secs
METCON: Tabata x 2
20 secs ON/10 secs OFF x 8 sets each movement x 2 Rounds through!
Air Squat
REST 30 seconds
Sit Up (no anchor)
REST 30 seconds
Russian Swing
REST 30 seconds
Bike Calories
REST 30 seconds
*For today's Tabata athletes can count ALL reps in their score.
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WARM UP 7-9-20
(Check In)
WARM UP
2 sets:
Machine-1 min
Step Up-1 min
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Spiderman w/ Thoracic Rotation-5 R/L
Thumbs Up-10 reps
Breaststrokes-10 reps
Hollow Body Into Superman-5 secs each position x 3 sets on coaches call
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Chin Over Bar Hold-20 secs
Arch Hollow-10 reps
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Begin Skill
COOLDOWN
Spiderman-1 min R/L
Post Up Lat Stretch-1 min R/L
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SKILL WORK 7-9-20
(Reps)
EMOM 12:
Min 1: Chin Over Bar Hold-20-30 secs*
Min 2: Single Leg TTB-10-14 reps
Min 3: REST
*Make chin over bar hold harder by adding weight. If needed sub a ring row hold and Alternating V-Ups or Bicycle Crunches
| Laura E | Yep Rx | Bicycle | | Keith C | 4Rds Rx | |
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METCON 7-9-20
(Reps, Rx+, Rx2, Rx3)
18 min AMRAP:
5-10-15-20-25 etc.
TTB
Box Jump
Machine Calories
Goal: 270+ Reps
Tip: Establish a steady, sustainable pace and keep moving! Fight to go a little harder towards the end! The box today is supposed to be higher than normal.
Purple Rx: 30''/24''
Blue Rx2: 24''/20'', sub KTC
Orange Rx3: Step Ups Allowed 20''/16'', sub lying TTB
Yellow MODWOD: Plate Step Ups, Sub Sit Ups
| 1st | 225 Rx | Chalise Thu, Jul 9, 2020 | | 2nd | 215 Rx | Janelle Thu, Jul 9, 2020 | | 3rd | 225 Rx2 | Kirklin Thu, Jul 9, 2020 | | 1st | 275 Rx | Wesly Thu, Jul 9, 2020 | | 2nd | 266 Rx | Nate D Thu, Jul 9, 2020 | | 3rd | 235 Rx | Collin S Thu, Jul 9, 2020 |
| Kirklin | 225 Rx2 | | | Collin S | 235 Rx | | | Laura E | 266 | TTR | | Chalise | 225 Rx | | | Janelle | 215 Rx | | | Wesly | 275 Rx | | | Keith C | 225 Rx2 | | | Nate D | 266 Rx | |
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