WOD Blog
 | Tue, Jul 21 2020 |  |
| WARM UP 7-21-20 | SKILL WORK 7-21-20 | SHRED 7-21-20 | METCON 7-21-20 | Other Results |
WARM UP 7-21-20
(Check In)
WARM UP
Jump Rope-75-50-25
Band Pull Apart-25-20-15
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Hollow Body to Arch-5 sec hold each x 3 reps on coaches call
Spiderman-30 secs R/L
Downward Dog-30 secs
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Chin Over Bar Hold-20 secs
Arch Hollows-10 reps
TTB or KTC-5 reps
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Begin Skill
COOLDOWN
Overhead Stretch-1 min R/L
Rig Calf Stretch-1 min R/L
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SKILL WORK 7-21-20
(Reps)
8 minutes to practice
Pullovers!
Or if you are still developing the strict strength for pullovers, sub accumulating 20-30 strict chin ups and 20-30 straight leg raises!
If you are already proficient with pullover sub an EMOM of 3-5 reps!
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SHRED 7-21-20
(Reps)
WARM UP
Jog-200 m
Step Up-20 reps
Band Pull Apart-20 reps
Downward Dog-30 secs
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Calf Stretch on Rig-30 secs R/L
Chin Over Bar Hold OR Ring Row Hold-20 secs
Arch Hollows-10 reps
Pull Up OR Jumping Pull Up-5 reps
20 min AMRAP:
5 Pull Ups
10 Box Jumps
15 Sit Ups
*Every 3 rounds run 200 m
Score is all reps added up. Run does not count towards score.
COOLDOWN
ROMWOD
| 1st | 360 | Laura E Tue, Jul 21, 2020 |
| Laura E | 360 | Mod lat pulldowns |
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METCON 7-21-20
(Reps, Rx+, Rx2, Rx3)
23 minutes to get as far as possible!
200 Double Unders
100/70 Machine Calories
50 TTB
100 Double Unders
50/40 Machine Calories
25 TTB
50 Double Unders
25/20 Machine Calories
12 TTB
25 Double Unders
12/9 Machine Calories
6 TTB
If you get to the end go back to the beginning. Score is total reps!
Purple Rx: As written
Blue Rx2: Cut Doubles in half or sub 300/200/100/50 singles, sub KTC
Orange Rx3: Sub Singles, sub lying TTB
Yellow MODWOD: Cut reps in half for singles, sub 70/50 Machine Calories, 40/30 Machine
Calories, 20/15 Calories, 12/9 Machine
Calories, sub sub sit ups or crunches
| Vince | 582 Rx | 7 Cals into final round | | Grant H | 600 Rx | | | Nate D | 653 Rx | | | Keith C | 828 Rx2 | Row | | Kaitlin | 504 Rx3 | Orange. Sub Mountianclimbers for ttb | | Wesly | 610 Rx | Bike |
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