WOD Blog
 | Thu, Oct 1 2020 |  |
 | Happy Birthday: Nichole & Angie & Steve Jo & Jade C & Mario F |
 | Welcome: Sara G |
| SHRED 10-1-20 | WARM UP 10-1-20 | METCON 10-1-20 |
SHRED 10-1-20
(Time)
WARM UP
Bike
50 secs Easy/10 secs HARD
40 secs Easy/20 secs HARD
30 secs Easy/30 secs HARD
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2 Rounds:
Air Squat-10 reps
Plate to Overhead-10 reps
Spiderman w/ Thoracic Rotation-5 reps R/L
Downward Dog Foot Tap-10 reps
METCON
2 Rounds for time (not including rest)
6 Heavy DB GTO (pair)
24 Jump Squat to Target (right above reach)
9 Calorie Bike
REST 2 minutes
9 Moderate DB GTO
18 Jump Squats
12 Calorie Bike
REST 2 minutes
12 Light DB GTO
12 Jump Squats
15 Calorie Bike
REST 2 minutes
TOTAL CAP at 30 minutes. Goal sub 15 not including REST. If desired, a barbell may be subbed for ground to overhead. Goal is to use 3 different loads and sprint the bike/squats.
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WARM UP 10-1-20
(Check In)
WARM UP
Shuttle Jog-1 min
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10 Straight Leg Raises R/L
10 Split Squat Hip Stretches R/L
10 Leg Swings R/L (hold rig or PVC)
10 Running Arm Swing R/L
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2 Sets:
Straight Leg Shuffle-20 m
Skips-20 m
Run-100 m
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Review Rowing Technique and explain metcon
COOLDOWN
Spiderman Stretch-1 min R/L x 2 sets
Seated Forward Fold-1 min x 2 sets
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METCON 10-1-20
(Time, Rx2, Rx3)
FOR TIME (not including rest)
1000 m Row
REST 5 minutes
800 m Run
REST 5 minutes
500 m Row
REST 5 minutes
400 m Run
These should be all out efforts. Set rower for 1000 m and 500 m time trials. If needed do two heats. Total CAP (including rest) at 35 minutes.
Purple/Blue Rx: As written
Orange Rx3: Sub 800 m Row, 600 m Run, 400 m Row, 300 m Run
Yellow MODWOD: Sub 600 m Row, 400 m Run, 300 m Row, 200 m Run OR work with coach to determine appropriate distances.
| 1st | 27:47 Rx | Kirklin Thu, Oct 1, 2020 | | 2nd | 27:48 Rx | Marnae Thu, Oct 1, 2020 | | 1st | 24:50 Rx | Wesly Thu, Oct 1, 2020 | | 2nd | 25:28 Rx | Vince Thu, Oct 1, 2020 | | 3rd | 26:03 Rx | Derek N Thu, Oct 1, 2020 |
| Kirklin | 27:47 Rx | | | Vince | 25:28 Rx | | | Ryan Pow | 26:36 Rx | | | Wesly | 24:50 Rx | 3:11, 3:46, 1:32, 1:23 | | Derek N | 26:03 Rx | | | Marnae | 27:48 Rx | |
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