WOD Blog
 | Tue, Aug 18 2020 |  |
 | Welcome: Marnae |
| WARM UP 8-18-20 | SHRED 8-18-20 | SKILL WORK 8-18-20 | METCON 7-18-20 |
WARM UP 8-18-20
(Check In)
WARM UP
Bunny Hops-20 m
Bear Crawl-20 m
Bunny Hops-20 m
Crab Walk-20 m
Bunny Hop-20 m
Burpee Broad Jump-20 m
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Alt Scorpions-10 reps
Downward Dog Shoulder Tap-30 reps
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Begin Skill Work
COOLDOWN
Lateral Band Opener-1 min R/L x 2 sets
Calf Stretch on Rig-1 min R/L x 2 sets
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SHRED 8-18-20
(Reps)
Shuttle Jog-2 mins
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Air Squat-20 reps
Walking Lunge-20 m
Burpee-5 reps
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Hip Rotation-20 reps R/L
Spiderman w/ Thoracic Rotation-5 reps R/L
Upward Dog-30 secs
Downward Dog-30 secs
METCON
20 min Timer:
100 Walking Lunges (50 R/L)
*Every 10 reps complete (including after last set)
5 Burpees
10 Sit Ups (no anchor)
Once you reach 100 reps complete:
AMRAP w/ time remaining:
20 Air Squats
20 m Sled Push
20 Russian Twists (w/ plate from sled)
COOLDOWN
ROMWOD
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SKILL WORK 8-18-20
(Time)
With a 14 minute timer accumulate two minutes of each:
Ring Support Hold
Side Plank (EACH side)
Handstand Hold
Partition as desired. If needed add weight! Matador support hold OR push up plank hold can be subbed for the ring support hold.
| Vince | Yes Rx | | | Keith C | done Rx | |
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METCON 7-18-20
(Reps, Rx+, Rx2, Rx3)
EMOM x 20 minutes
1. 15/12 Calorie Bike*
2. MAX Push Ups
3. 50 Double Unders
4. MAX Burpees
Score is total number of push ups and burpees added together!
*If class is large rower or ski erg may be subbed.
Brown Rx+ Sub Ring Dips
Purple Rx: As written
Blue Rx2: Sub Incline Push Ups, 30 Double Unders or 75 singles
Orange Rx3: 12/9 Calorie Bike, Incline Push Ups, 50 singles, bodybuilders
Yellow MODWOD: 10/7 Calorie Bike, Incline Push Up, 30 singles, Bodybuilder to box
| Vince | 181 Rx | | | Dale F | 136 | Yellow Level - MODWOD | | Ian | 152 Rx2 | 75 singles | | Keith C | 125 Rx2 | | | Conor T | 250 Rx | | | Wesly | 193 Rx | |
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