WOD Blog
 | Thu, Jul 30 2020 |  |
| SHRED 7-30-20 | WARM UP 7-30-20 | DURANTES CORE 7-30-20 | METCON 7-30-20 | Other Results |
SHRED 7-30-20
(Reps)
WARM UP
Step Ups-1 min
Stationary Inchworm Into Plank-1 min
Banded Row-1 min
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Side Plank w/ Hip Dip-10 reps R/L
Thumbs Up w/ Pause-10 reps
Breaststrokes-10 reps
Downward Dog-30 secs
UPPER PULL WORK
12 minute timer:
Accumulate 30 strict pull ups in sets of 5. Use a band that allows 5 in a row or add weight to make 5 in a row doable but challenging.
Between each set complete complete a 30 second push up plank or handstand hold.
METCON
18 min AMRAP
3-6-9-12-15-18 etc.
Burpee Facing Rower
Rower Pike Ups
Box Jump
COOLDOWN
ROMWOD
| Laura E | 7 into rnd 21 | Aburpees |
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WARM UP 7-30-20
(Check In)
WARM UP
Machine:
50 secs Moderate/10 secs HARD
40 secs Moderate/20 secs HARD
30 secs Moderate/30 secs HARD
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Bent Knee Hollow Hold-30 secs
Upward Dog-30 secs
Alt Scorpions-10 reps
Downward Dog-30 secs
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Begin Skill
COOLDOWN
Twisted Lizard-1 min R/L x 2 sets
Seated Forward Fold-2 mins
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DURANTES CORE 7-30-20
(Time)
12 minute CAP
5 Rounds For Time:
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Hold
REST 1 minute
| Vince | 8:00 Rx | | | Keith C | 10:00 Rx | | | Katheryn | 12:00 Rx | |
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METCON 7-30-20
(Reps, Rx2)
Every 2 minutes x 5 sets (10 minutes)
15 second Bike SPRINT
REST w/ time remaining
REST 3 minutes
1 min ON/1 min OFF x 5 sets (10 minutes)
Row for max calories
Score is calories on both machines added up. You are NOT required to reset your machines each set. Rollover calories ARE allowed.
Goal is to establish an AGGRESSIVE, repeatable pace! Athletes should start on the bike first unless class size necessitates need to start athletes on different stations.
Purple Rx: As written
Blue Rx2: See coach for mods
| 1st | 126 Rx | Katheryn Thu, Jul 30, 2020 | | 2nd | 107 Rx | Kirklin Thu, Jul 30, 2020 | | 3rd | 90 Calories Rx | Rebecca D Thu, Jul 30, 2020 | | 1st | 261 Rx | Wesly Thu, Jul 30, 2020 | | 2nd | 204 Rx | Todd N Thu, Jul 30, 2020 | | 3rd | 199 Rx | Grant H Thu, Jul 30, 2020
Shaan K Thu, Jul 30, 2020 |
| Kirklin | 107 Rx | 35 + 72 | | Steve M | 165 Rx | | | Vince | 169 Rx | 64 + 105 | | Shaan K | 199 Rx | | | Grant H | 199 Rx | | | Keith C | 126 Rx | | | Wesly | 261 Rx | 123 bike, 138 row | | Katheryn | 126 Rx | | | Rebecca D | 90 Calories Rx | 59 Row 31 bike, avg. 6 cal per 15 sec. on bike | | Todd N | 204 Rx | Bike - 118 Row - 86 | | Saori | 121 | 44, 76 |
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