WOD Blog
 | Tue, Sep 15 2020 |  |
| SHRED 9-15-20 | WARM UP-SKILL 9-15-20 | METCON 9-15-20 |
SHRED 9-15-20
(Time)
WARM UP
200 m Jog
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2 Rounds
10 Air Squats
10 DB Strict Press R/L
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Hip Rotation-20 reps R/L
Spiderman to Hammy-30 secs R/L
Praying Pose to Hammy-30 secs each
Downward Dog-30 secs
3 Rounds of:
400 m Run
40 Air Squats
THEN
3 Rounds of:
300 m Run
30 Wallballs
THEN
3 Rounds of:
200 m Run
20 DB Thrusters
Goal: Sub 29, CAP at 36 minutes
COOLDOWN
ROMWOD
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WARM UP-SKILL 9-15-20
(Check In)
EMOM x 12 minutes
Min 1: Run 100-150 m
Min 2: Straight Arm Lat Pulldown-10-20 reps
Min 3: Spiderman w/ Thoracic Rot-5-10 R/L
Min 4: Scap Pull-10+Arch Hollow-10 reps
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Calf Stretch on Rig-30 secs R/L
Strict Pull-5 reps
KTC or TTB-5 reps
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Begin Metcon
COOLDOWN
Overhead Stretch-1 min R/L x 2 sets
Calf Stretch on Rig-1 min R/L x 2 sets
| Vince | Yes | Yes | | Derek N | Yes | Yes |
|
METCON 9-15-20
(Time, Rx+, Rx2, Rx3)
FOR TIME:
Run-500-400-300-200-100
TTB-5-10-15-20-25
Double Under-50-40-30-20-10
Pull Up-5-10-15-20-25
Goal: Sub 21, CAP at 25 minutes.
Brown Rx+: Sub CTB Pull Up
Purple Rx: As written
Blue Rx2: Sub KTC, Ring Rows, singles x 2
Orange Rx3: Sub 400-300-200-200-100 m run, Lying TTB, Sub Ring Rows, singles
Yellow MODWOD: Sub 300-200-100-100-100 m Run, Sub Sit Ups, 1/2 singles, Ring Rows
| 1st | 25:00 DNF Rx | Saori Tue, Sep 15, 2020 | | 2nd | 19:29 Rx2 | Marnae Tue, Sep 15, 2020 | | 1st | 18:32 Rx+ | Sean H Tue, Sep 15, 2020 | | 2nd | 20:32 Rx+ | Conor T Tue, Sep 15, 2020 | | 3rd | 17:30 Rx | Vince Tue, Sep 15, 2020 |
| Vince | 17:30 Rx | | | Derek N | 24:13 Rx | | | Marnae | 19:29 Rx2 | KTC, Ring rows, Singles x2 | | Ian | 24:32 Rx | | | eli r | 21:51 Rx | | | Dale F | 21:10 Rx2 | | | Keith C | 19:24 Rx2 | | | Wesly | 21:52 Rx | | | Diogo S | 20:15 Rx3 | full runs, singles X2 | | Saori | 25:00 DNF Rx | | | Conor T | 20:32 Rx+ | | | Sean H | 18:32 Rx+ | |
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