WOD Blog
 | Tue, Aug 25 2020 |  |
| SHRED 8-25-20 | WARM UP 8-25-20 | METCON 8-25-20 | COOLDOWN 8-25-20 |
SHRED 8-25-20
(Time)
WARM UP
Jog-100 m
Frankensteins-20 m
Monster Walks-20 m
Skips-20 m
Grapevines-20 m
High Knees-20 m
Butt Kickers-20 m
Run (hard)-100 m
-----------------
Stationary Inchworm Into Upward Dog-5 reps
Spiderman to Hammy-30 secs R/L
Downward Dog w/ Calf Stretch-20 secs R/L
2 Rounds:
EMOM x 5 minutes: Sprint 100 m
EMOM x 4 minutes: Row 200/150 m
EMOM x 3 minutes: Bike 12/10 Calories
Scale as needed to have 20-30 seconds rest each minute. NO rest between movements.
|
WARM UP 8-25-20
(Check In)
WARM UP
Jog-150 m
Monster Walks-20 m
Frankensteins-20 m
Toe Walks-20 m
Skips-20 m
Grapevines-20 m R/L
High Knees-20 m
Butt Kickers-20 m
Run-150 m
------------------
Spiderman to Hammy-30 secs R/L
Downward Dog w/ Foot Crossed-20 secs R/L
------------------
Begin Metcon
|
METCON 8-25-20
(Time, Rx+, Rx2, Rx3)
FOR TIME:
Run-1 mile
Sit Up-50 reps
Row-2000 m
Double Under-100 reps
Run-1 mile
*If classes are large sub a 1500 m Ski or 3 mile bike if needed. Row is preferred.
Goal: Sub 27, CAP at 33 minutes.
Brown Rx+: 20#/14# Vest for runs
Purple Rx: As written
Blue Rx2: Sub 50 Double Unders OR 150 Singles
Orange Rx3: Sub 1000 m Run, 1500 m Row, 100 Singles
Yellow MODWOD: Sub 800 m Run, 1000 m Row, 50 Singles, Crunches
| 1st | 31:39 Rx | Saori Tue, Aug 25, 2020 | | 2nd | 31:54 Rx | Derra Tue, Aug 25, 2020 | | 3rd | 33:00 Rx | Katheryn Tue, Aug 25, 2020 | | 1st | 29:31 Rx+ | Conor T Tue, Aug 25, 2020 | | 2nd | 25:03 Rx | Sean H Tue, Aug 25, 2020 | | 3rd | 26:36 Rx | Vince Tue, Aug 25, 2020 |
| Paige E | 31:20 | Yellow MODWOD | | Vince | 26:36 Rx | | | David R | 27:57 Rx2 | 150 singles | | Ian | 31:44 Rx2 | 150 Single Unders | | eli r | 29:00 Rx | | | Derra | 31:54 Rx | | | Benson | 28:15 Rx | | | Andrew R | 27:30 Rx | | | Keith C | 25:26 Rx3 | | | Sean H | 25:03 Rx | | | Katheryn | 33:00 Rx | dnf | | Conor T | 29:31 Rx+ | | | Dale F | 35.22 Rx2 | 150 singles, missed 33 time goal | | Saori | 31:39 Rx | | | Anisha | DNF Rx2 | 650 meters away! | | Wesly | 27:30 Rx | |
|
COOLDOWN 8-25-20
(Reps)
GROUP COOLDOWN
9 Min Timer:
4 Minutes gentle biking or rowing
30 second Transition
-----------------------
1 min Spiderman each leg
30 second Transition
-----------------------
2 mins Seated Forward Fold
|
