WOD Blog
 | Tue, Jul 14 2020 |  |
 | Happy Birthday: Keith G |
| SHRED 7-14-20 | WARM UP 7-14-20 | SKILL WORK 7-14-20 | METCON 7-14-20 | Other Results |
SHRED 7-14-20
(Reps)
WARM UP
2 minutes
30 secs slow Bike/30 secs HARD Bike
2 minutes
30 secs moderate row/30 secs HARD row
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Band Pull Apart-20 reps
Push Up Plank-30 secs
Alternating Scorpion-10 reps
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Scap Pull-10 reps
Arch Hollow-10 reps
Strict Pull Up OR Ring Row-5 reps
21 minutes for MAX reps:
30 secs ON/30 secs OFF x 5 rounds: (10 min)
Bike Calories
Pull Ups OR Ring Rows
REST 1 minute
30 secs ON/30 secs OFF x 5 Rounds: (10 min)
Row Calories
Burpee Over Rower
Since this workout has 1:1 work rest ratio, on everything but the pull ups are meant to hold a very aggressive pace! Scale pull ups to ring rows today!
| 1st | 172 | Laura E Tue, Jul 14, 2020 |
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WARM UP 7-14-20
(Check In)
WARM UP (grab ab mat for couch stretch)
2 sets:
1 min Air Squats
1 min Step Ups
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Hip Rotation-20 reps R/L
Couch Stretch on Box-30 secs R/L
Pigeon Pose on Box-30 secs R/L
Calf Stretch on Box-30 secs R/L
Box Jump-5 reps
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Begin Skill, warm up back squat before metcon
COOLDOWN
Couch Stretch-1 min R/L x 2 sets
Calf Stretch-1 min R/L x 2 sets
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SKILL WORK 7-14-20
(Height)
With a 10 minute timer work up to a MAX height box jump!
For athletes new to jumping, sub sets to plates or box EMOM 3-5 reps. Or, sub a weighted step 5x12 reps.
| Vince | 31 | Box jumps were freaking me out today for some reason | | Collin S | 45+25 Rx | Plates | | Andrew R | 46¼' Rx | | | Keith C | 36 Rx | |
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METCON 7-14-20
(Time, Rx+, Rx2, Rx3)
3 Rounds For Time:
400 m Run
21 Box Overs
12 Back Squats (from rack)
Goal: Sub 14, CAP at 19 minutes.
Brown Rx+: 225#/155# 24''/20''
Purple Rx: 185#/135#, 24''/20''
Blue Rx2: 155#/105#, 24''/20'' step overs allowed
Orange Rx3: Sub 300 m Run, 95#/65#, 20''/16''
Yellow MODWOD: Sub 200 m Run, 45#/35#, Sub Plate Stepovers
| 1st | 17:25 Rx+ | Janelle Tue, Jul 14, 2020 | | 2nd | 15:13 Rx2 | Rachel T Tue, Jul 14, 2020 | | 3rd | 16:07 Rx3 | Kaitlin Tue, Jul 14, 2020 | | 1st | 13:02 Rx+ | Conor T Tue, Jul 14, 2020 | | 2nd | 15:19 Rx+ | Todd N Tue, Jul 14, 2020 | | 3rd | 12:54 Rx | Wesly Tue, Jul 14, 2020 |
| Collin S | 13:49 Rx | | | Vince | 13:23 Rx2 | 155# all else RX | | Kaitlin | 16:07 Rx3 | Sub rowing | | Andrew R | 14:25 Rx | | | Conor T | 13:02 Rx+ | | | Rachel T | 15:13 Rx2 | | | Keith C | 15:30 Rx2 | Rowed | | Wesly | 12:54 Rx | | | Janelle | 17:25 Rx+ | | | Todd N | 15:19 Rx+ | | | Bj | 16:55 Rx2 | 165 Back squat |
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