WOD Blog
 | Thu, Jul 16 2020 |  |
 | Happy Birthday: Garrett N |
| SHRED 7-16-20 | WARM UP 7-16-20 | METCON 7-16-20 | ABCON 7-16-20 |
SHRED 7-16-20
(Time)
WARM UP:
20 Secs ON/10 secs OFF x 8 sets alternating:
Jump Rope
Air Squat
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Plank Shoulder Tap-30 reps
Hip Rotation-20 reps R/L
Mountain Climber to Outside of Hand-10 reps
Downward Dog-30 secs
50-40-30-20-10
Wallball
Double Under
Bench Jump Overs
Goal: Sub 23, CAP at 30 minutes.
*If still working on doubles sub singles x 2 or doubles cut in half.
| Laura E | 25:21 | Subbed Dball squat clean for wallball |
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WARM UP 7-16-20
(Check In)
WARM UP
EMOM x 6 Minutes
1. Machine Calories (moderate pace)
2. 30 Secs Bent Knee Hollow Hold (focus on lower back pressing into the floor)+Upward Dog
3. Jump Rope
4. Glute Bridges
5. Downward Dog-45 secs
6. Machine Calories (hard)
----------------------
Begin Abcon
COOLDOWN
Upward Dog-1 min
Downward Dog-1 min
Spiderman-1 min
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METCON 7-16-20
(Time, Rx+, Rx2, Rx3)
10 Rounds For Time:
10/7 Machine Calories
15 Sit Ups (no anchor)
20 Double Unders
Goal: Sub 15, CAP at 20 minutes.
Brown Rx+: Throw on a 20#/14# weight vest
Purple Rx: As written
Blue Rx2: Sub 10 Double Unders+10 singles or 30 singles
Orange Rx3: Sub 20 singles
Yellow MODWOD: Sub 7/5 Machine Calories, 15 Band Assisted Sit Ups, Plate Taps or Singles
| 1st | 15:33 Rx | Saori Thu, Jul 16, 2020 | | 2nd | 16:36 Rx | Katheryn Thu, Jul 16, 2020 | | 1st | 14:35 Rx+ | Nate D Thu, Jul 16, 2020 | | 2nd | 11:29 Rx | Wesly Thu, Jul 16, 2020 | | 3rd | 11:46 Rx | Andrew R Thu, Jul 16, 2020 |
| Vince | 14:43 Rx | | | Katheryn | 16:36 Rx | | | Andrew R | 11:46 Rx | | | Keith C | 17:42 Rx2 | | | Bj | 17:59 Rx2 | | | Todd N | 16:35 Rx | | | Nate D | 14:35 Rx+ | | | Wesly | 11:29 Rx | | | Saori | 15:33 Rx | |
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ABCON 7-16-20
(Reps, Rx+, Rx2, Rx3)
EMOM x 12 minutes:
1. 12 Ball Slams or 6-12 D-Ball Over Shoulder
2. 20 Leg Lift Over Ball or KB
3. 30 second Hollow Hold
Ball Should be heavy to really focus on crunch motion! Sub hollow hold to bent knees if needed to maintain back position!
| Vince | yes Rx | 50# | | Andrew R | #75 Rx | | | Keith C | ball slams 35# Rx | |
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