WOD Blog
 | Thu, Aug 20 2020 |  |
| WARM UP 8-20-20 | SHRED 8-20-20 | SKILL WORK 8-20-20 | METCON 8-20-20 |
WARM UP 8-20-20
(Check In)
WARM UP
2 Rounds:
Close Stance Air Squat-10 reps
Stepover-5 reps
Lateral Step Up (slow lower)-5 reps R/L
Jog-100 m
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Hip Rotation-20 reps R/L
Couch Stretch on Box-30 secs R/L
Pigeon Pose on Box-30 secs R/L
Calf Stretch on Box-30 secs R/L
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Begin Skill Work
COOLDOWN
Couch Stretch-1 min R/L x 2 sets
Calf Stretch-1 min R/L x 2 sets
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SHRED 8-20-20
(Reps)
WARM UP
2 Rounds:
Plate to Overhead-10 reps
Plate Row w/ pause-10 reps
Plate Press-10 reps
Plate Rotation-10 reps R/L
Plate Horizontal Press-10 reps
Plate Bus Driver-10 reps
Plate Plank Walkover-10 reps
Push/Pull Strength Work:
3 Rounds: EMOM
1. Dumbbell Row-10 reps R
2. Single Arm Bench Press-10 reps R
3. Dumbbell Row-10 reps L
4. Single Arm Dumbbell Bench-L
Metcon
3 Rounds for MAX reps/1 min each station:
Rope Slams
Pushballs
Ring Row
Dumbbell Push Press (pair)
Alt Hang DB Snatch
REST
COOLDOWN
ROMWOD
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SKILL WORK 8-20-20
(Reps)
5-2 min Rounds:
15 Weighted Sit Ups (DB behind head if possible, feet can be anchored)
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AMRAP Pistols with time remaining
On the weighted sit ups pick a challenging weight for you! If you don't feel comfortable with behind the head, hold weight in front, making sure to keep it close to your body.
On the pistols, choose a challenging scale for you. If you are proficient add weight. Other options include:
-Heel elevated pistol
-Band Assisted Pistol
-Pistol to Box
-Pistol standing on Box
-High step up
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METCON 8-20-20
(Time, Rx+, Rx2, Rx3)
5 Rounds For Time:
25 Air Squats
100 m Farmers Carry
12 Weighted Step Overs (single)
100 m Run
12 Box Overs
Goal: Sub 20, CAP at 25 minutes
Brown: Sub pair for stepovers (50-53#/35#), 70#/53# farmers carry, 24''/20''
Purple: 50-53#/35#, 24''/20''
Blue Rx2: 35#/25#, Step Overs allowed
Orange Rx3: 25#/20# pair, sub no weight on both sets of step overs, 20''/16''
Yellow MODWOD: 20#/12# pair, sub plate step overs
| Marnae | 20:07 Rx2 | | | Vince | 21:12 Rx | | | Derek N | 24:14 Rx | | | Dale F | 23:18 Rx2 | | | Wesly | 21:01 Rx | | | Conor T | 19:01 Rx | | | Ian | 24:36 Rx2 | | | Todd N | DNF Rx | |
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