WOD Blog
 | Tue, Aug 11 2020 |  |
| SHRED 8-11-20 | WARM UP 8-11-20 | SKILL WORK 8-11-20 | METCON 8-11-20 | Other Results |
SHRED 8-11-20
(Time)
WARM UP
Air Squat-10 reps
Bear Crawl-20 m
Air Squat-10 reps
Crab Walk-20 m
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Stationary Inchworm Into Upward Dog-5 reps
Thumbs Up-10 reps
Breaststrokes-10 reps
Alt Scorpions-10 reps
Downward Dog-30 secs
WORKOUT:
5 Rounds For Time:
Seal Walk-10 m
Mountain Climber-20 reps (leg must touch arm each rep)
Sled Push-10 m
Wallballs-20 reps
Sled Push-10 m
Mountain Climber-20 reps
Seal Walk-10 m
Dumbbell Snatch-20 reps
CAP at 29 minutes
COOLDOWN:
ROMWOD focus on core and Shoulders and low back
| Laura E | 27:22 | Bear crawl instead of seal |
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WARM UP 8-11-20
(Check In)
WARM UP
Machine-2 mins, moderate pace
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2 Rounds:
Banded Pull Apart-15 reps
Banded Face Pull w/ Pause-15 reps
Push Up Plank-20 secs
Supinated Hang-20 secs
Chin Over Bar Hold-10 secs
Arch Hollow-10 reps
Hanging Leg Raise-5 reps
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Begin Skill Work
COOLDOWN
Overhead Stretch-1 min R/L x 2 sets
Twisted Cross-1 min R/L x 2 sets
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SKILL WORK 8-11-20
(Reps)
With a 12 minute Timer complete:
3 Sets:
A1. Strict Tempo Chest to Bar Chin Up-3-5 reps* (add weight if needed)
A2. L-Sit Hold (not hanging)-Accumulate 20 seconds
A3. Strict Tempo Pull up-3-5 reps (add weight if needed)*
A4. Flutter Kicks-50 reps
Tempo should be a one second PAUSE at the top of each rep with a slow lower. Focus on control and staying tight! Use a band if needed and if adding weight prioritize form and tempo and over load! Scale L-Sit to tucked knees or Hollow Body Hold!
| 1st | 3 sets Rx | Keith C Tue, Aug 11, 2020
Vince Tue, Aug 11, 2020 |
| Vince | 3 full rounds Rx | Took twice as long as Ian | | Ian | Yes Rx | Twice as fast as Vince ;) | | Keith C | 3 sets Rx | |
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METCON 8-11-20
(Reps, Rx+, Rx2, Rx3)
21 min AMRAP:
21 Toes to Ring
21 Burpee to Rings (two hand touch)
21/16 Machine Calories
*Note: If all ring pairs are taken TTB may be subbed for purple if needed, rings are first choice if available!
Goal: 315+ Reps
Tip: This is a longer duration aerobic workout. Establish a steady pace from the get go. Try to pick up the pace the last few minutes!
Purple Rx: As written
Blue Rx2: Sub Either 12 TTR or 12 TTB or 21 KTC
Orange Rx3: Sub either 21 KTC or Lying TTB, Bodybuilder to Target
Yellow MODWOD: Sub Sit Ups, Burpee to Box, 15/12 Machine Calories
| Vince | 252 Rx | | | Derek N | 217 Rx | | | Ian | 220 Rx | | | Saori | 188 | Leg raise | | Keith C | 105 Rx2 | | | Conor T | 278 Rx | | | Wesly | 261 Rx | | | Todd N | 220 Rx | |
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