WOD Blog
 | Tue, Aug 4 2020 |  |
| SHRED 8-4-20 | WARM UP 8-4-20 | SKILL WORK 8-4-20 | METCON 8-4-20 | Other Results |
SHRED 8-4-20
(Time)
WARM UP
Bike-20 secs EASY/20 secs MOD/20 secs HARD x 3 minutes
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Bodyweight Lunge-20 reps
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Hip Rotation-20 reps R/L
Spiderman to Hammy-30 secs R/L
Thumbs Up-10 reps
Breaststrokes-10 reps
Downward Dog-10 reps
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Stepover-5 reps
Box Over-5 reps
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Explain metcon
FOR TIME!
KB Front Rack lunges (pair)
20-18-16-14-12-10-8-6-4-2
TTB
10-9-8-7-6-5-4-3-2-1:
Bike Calories
20-18-16-14-12-10-8-6-4-2
Over Under
10-9-8-7-6-5-4-3-2-1
Sub 25, CAP at 33 minutes
COOLDOWN
| Laura E | Didn't see the clock, but I finished yo. | TTR |
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WARM UP 8-4-20
(Check In)
WARM UP
3 Rounds:
5 Slow and Controlled Scap Pulls
10 Plank Shoulder Taps
3 Push Ups w/ Slow Eccentric
6 Alt Scorpions
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Band Pull Apart-20 reps
Band Int/Ext Rotation-10 reps R/L
Band Passthrough-10 reps
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Chin Over Bar Hold-20 secs
Ring or Matador Support Hold or Plank-20 secs
Ring/Matador or Bench Dip w/ Slow Eccentric-3 reps
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Begin Skill Work
COOLDOWN
Overhead Stretch-1 min R/L x 2 sets
Lateral Band Opener-1 min R/L x 2 sets
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SKILL WORK 8-4-20
(Reps)
15 minutes:
10-8-6-4-2
Strict Chin Up
Ring Dip
REST 1 minute
Add weight or use band tension as needed. Sets should be performed with consecutive reps.
Brown Rx+: Sub Ring Muscle Ups with same rep scheme or adjust reps if needed!
| 1st | 60 Rx | Keith C Tue, Aug 4, 2020
Vince Tue, Aug 4, 2020 | | 2nd | 50 | Scott B Tue, Aug 4, 2020 |
| Vince | 60 Rx | | | Scott B | 50 | Black band | | Keith C | 60 Rx | |
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METCON 8-4-20
(Time, Rx+, Rx2, Rx3)
20 Rounds For Time:
5 Pull Ups
6 Push Ups
7 Sit Ups (no anchor)
Goal: Sub 14. CAP at 19 minutes.
Tip: This workout has a lot of transitions with short rounds, make sure to move quickly from one movement to the next.
Brown Rx+: Sub 1 Bar Muscle Up before each round.
Purple Rx: As written
Blue Rx2: Sub Jumping CTB Pull Up, Incline Push Up
Orange Rx3: Sub Jumping Pull Up, Incline Push Up
Yellow MODWOD: Sub Ring Row, Band Assisted Sit Up or Crunches
| 1st | 17:34 Rx2 | Katheryn Tue, Aug 4, 2020 | | 2nd | 20:48 | Kirklin Tue, Aug 4, 2020 | | 1st | 18:20 Rx+ | Eric M Tue, Aug 4, 2020 | | 2nd | 12:20 Rx | Conor T Tue, Aug 4, 2020 | | 3rd | 13:25 Rx | Grant H Tue, Aug 4, 2020 |
| Kirklin | 20:48 | Pull ups and knee push ups | | Grant H | 13:25 Rx | | | Eric M | 18:20 Rx+ | | | Derek N | 14:24 Rx | | | Vince | 13:50 Rx | | | Ian | 18:04 Rx | | | Peyton | 18:50 Rx | | | Scott B | 19:00 DNF Rx | 13 rounds | | Keith C | 16:26 Rx2 | | | Conor T | 12:20 Rx | | | Wesly | 17:21 Rx | | | Todd N | 14:50 Rx | | | Katheryn | 17:34 Rx2 | |
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