WOD Blog
 | Thu, Aug 6 2020 |  |
 | Happy Birthday: Bobby |
| WARM UP 8-6-20 | METCON 8-6-20 | COOLDOWN 8-6-20 | SHRED 8-6-20 | Other Results |
WARM UP 8-6-20
(Check In)
WARM UP
3 Rounds:
Jog-100 m
Step Up-10 reps
Machine-10/7 Calories
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Spiderman-30 secs R/L
Downward Dog w/ Foot Crossed-30 secs R/L
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Begin Metcon
COOLDOWN
See Cooldown Tab
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METCON 8-6-20
(Reps, Rx+, Rx2, Rx3)
5 Rounds For MAX reps
1 Min Box Jump
1 Min Machine Calories
3 Mins: Run 400 m, REST w/ time remaining
Run is not included in score.
Goal: 170+ Reps
Tip: This is a longer duration aerobic workout. Find a sustainable, consistent pace! Sprint your last machine before final run!
Brown Rx+: Wear a 20#/14# vest, 24''/20''
Purple Rx: 24''/20''
Blue Rx2: 24''/20'', Step Ups allowed
Orange Rx3: 20''/16'', Sub 300 m Run
Yellow MODWOD: Plate Step Ups, Sub 200 m Run
| Vince | 170 Rx | | | Steve M | 225 Rx | | | Scott B | 133 Rx | Bike | | Peyton | 217 Rx | | | Katheryn | 172 | mod: step ups, 100m run | | Conor T | 202 Rx | | | Keith C | 119 Rx3 | | | Grant H | 226 Rx | | | Wesly | 191 Rx | |
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COOLDOWN 8-6-20
(Reps)
EMOM x 9 minutes
1. Cat-Cow
2. Foam Roll Upper Back
3. 90-90 Hip Rotations
4. Alt Scorpions
5. Pigeon R
6. Pigeon L
7. Seated Forward Fold
8. Downward Dog
9. Foam Roll Calves
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SHRED 8-6-20
(Time)
WARM UP
2 Rounds:
SA Farmers Carry-40 m R/L (heavyish)
Step Up-10 reps
Band Pull Apart-15 reps
Plank Shoulder Tap-10 reps
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Side Plank-20 secs R/L
Supinated Hang-30 secs
Scap Pull-10 reps (pronated)
UPPER PULL STRENGTH WORK
Alt EMOM 14
1. 7 Band Assisted OR Strict Pull Ups
2. 15-20 Lying Banded Face Pulls
METCON
20 minute Timer:
Hang from pull up bar: MAX time:
Every drop complete:
Push Ups-10 reps
Box Jumps-10 reps
Sit Ups-10 reps
Score is total time in seconds hanging!
COOLDOWN
ROMWOD
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