WOD Blog
 | Mon, Sep 21 2020 |  |
| SHRED CARDIO GONE BAD V5 | WEIGHTLIFTING 9-21-20 | WARM UP 9-21-20 | METCON 9-21-20 |
SHRED CARDIO GONE BAD V5
(Reps, Rx2, Rx3)
WARM UP
2 mins-bike or row
2 mins Shuttle Run
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Stationary Inchworm Into Upward Dog-5 reps
Spiderman w/ Thoracic Rotation-5 reps R/L
Side Plank-20 secs R/L
Alt Scorpion-10 reps
Swimmers-10 reps
Downward Dog w/ Foot Tap-20 reps
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Scap Pull-10 reps
Arch Hollow-5 reps
KTC or TTB-5 reps
METCON:
5 rounds for MAX reps of
Assault Bike-1 min
Rower-1 min
Sledges or Rope Slams-1 min
Shuttle Run-1 min
(every 10 m counts as a rep, touch ground with one hand)
TTB-1 min
REST-1 min
Goal: 400 Reps+
Tip: This is a longer duration aerobic workout. Find a steady pace and try to keep moving!
Purple Rx: As written
Blue Rx2: Sub KTC
Orange Rx3: Sub Sit Ups, and see coach for any additional mods!
| 1st | 392 Rx | Julia Goldst Sat, Aug 19, 2017 | | 2nd | 376 Rx | Josee Sat, Aug 19, 2017 | | 3rd | 372 Rx | LuAnn Sat, Dec 15, 2018 | | 1st | 522 Rx+ | Charles G Sat, Aug 19, 2017 | | 2nd | 430 Rx+ | Jonathan A Sat, Aug 19, 2017 | | 3rd | 425 Rx+ | Seth B Sat, Aug 19, 2017 |
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WEIGHTLIFTING 9-21-20
(Weight)
20 Min Timer. Work up to a heavy complex of:
Push Press
Push Jerk
Split Jerk OR Push Jerk
The limiter on this complex will be your push press. Still focus on form on your jerks!
| 1st | 175 Rx | Emily M Mon, Sep 21, 2020 | | 2nd | 140 Rx | Rachel T Mon, Sep 21, 2020 | | 3rd | 125 Rx | Saori Mon, Sep 21, 2020
Derra Mon, Sep 21, 2020 | | 1st | 225 Rx | Conor T Mon, Sep 21, 2020 | | 2nd | 215 Rx | Todd N Mon, Sep 21, 2020
Steve M Mon, Sep 21, 2020
Eric M Mon, Sep 21, 2020 | | 3rd | 205 Rx | Bj Mon, Sep 21, 2020 |
| Wayne | 95 Rx | | | Vince | 135 Rx | | | Scott B | 195 Rx | | | Eric M | 215 Rx | | | Steve M | 215 Rx | | | eli r | 185 Rx | | | Bill | 135 Rx | | | Dale F | 95 Rx | | | Derek N | 165 Rx | | | Derra | 125 Rx | | | Rachel T | 140 Rx | | | Saori | 125 Rx | | | Emily M | 175 Rx | | | Bj | 205 Rx | | | Conor T | 225 Rx | | | Todd N | 215 Rx | | | Kirklin | 115 Rx | |
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WARM UP 9-21-20
(Check In)
WARM UP
2 Rounds:
Jog-200 m
Stationary Inchworm Into Upward Dog-5 reps
Strict Press-10 reps
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YTW's-10 reps each
Side Plank off Hand-20 secs R/L
Spiderman w/ Thoracic Rotation-5 reps R/L
Downward Dog Shoulder Tap-20 reps
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Push Press-5 reps
Push Jerk-5 reps
Split OR Push Jerk-5 reps
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Begin Weightlifting
COOLDOWN
Lateral Band Opener-1 min R/L x 2 sets
Spiderman Stretch-1 min R/L x 2 sets
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METCON 9-21-20
(Time, Rx+, Rx2, Rx3)
FOR TIME:
Run-800 m
STO-15 reps (from rack)
Run-400 m
STO-12 reps
Run-200 m
STO-9 reps
Goal: Sub 11, CAP at 16 minutes
Tip: Find a sustainable pace on the run. The shoulder to overhead load is meant to be moderate/heavy today. Scale in between levels if needed.
Brown Rx+: 185#/125#
Purple Rx: 165#/115#
Blue Rx2: 135#/85#
Orange Rx3: 95#/65#, 600-400-200 m run
Yellow MODWOD: 45#/35# or lighter, or sub DB pair, 400-300-200 m run
| 1st | 13:53 Rx | Emily M Mon, Sep 21, 2020 | | 2nd | 11:24 Rx2 | Rachel T Mon, Sep 21, 2020 | | 3rd | 11:38 Rx2 | Marnae Mon, Sep 21, 2020 | | 1st | 10:11 Rx+ | Conor T Mon, Sep 21, 2020 | | 2nd | 10:30 Rx+ | Eric M Mon, Sep 21, 2020 | | 3rd | 11:10 Rx+ | Wesly Mon, Sep 21, 2020 |
| Vince | 12:30 | 125# for 2 rounds, 135# for last round. Ran RX distances | | Eric M | 10:30 Rx+ | | | Steve M | 15:27 Rx+ | | | Scott B | 15:49 | Row + 135 STO | | eli r | 12:28 Rx | | | Ryan Pow | 12:41 Rx | | | Bill | 14:14 | modwod 135#; row 900m; 500m; 300m | | Paige E | 14:45 | Orange weight, yellow run | | Marnae | 11:38 Rx2 | Orange weight, blue run | | Dale F | 12:24 Rx3 | Rx run, Rx3 wt | | Derek N | 12:29 Rx2 | | | Ian | 15:29 Rx | | | Wesly | 11:10 Rx+ | | | Rachel T | 11:24 Rx2 | | | Saori | 15:54 Rx2 | 105# | | Emily M | 13:53 Rx | | | Conor T | 10:11 Rx+ | | | Bj | 11:10 | 135,3rds 15 reps per, yellow run | | Todd N | 14:13 Rx+ | |
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