WOD Blog
 | Thu, Oct 8 2020 |  |
 | Happy Birthday: Diogo S |
| SHRED 10-8-20 | WARM UP 10-8-20 | SKILL WORK 10-8-20 | METCON 10-8-20 | Other Results |
SHRED 10-8-20
(Time)
WARM UP
2 sets:
Shuttle Run-40 m
Russian Swing-10 reps
Backwards Shuttle Run-40 m
Sumo KB Squat-10 reps
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Hip Rotation-20 reps R/L
Spiderman to Hammy-30 secs R/L
Seated Straddle-30 secs
Hip Bridge Hold-30 secs
Calf Stretch on Rig-30 secs R/L
METCON
25 min AMRAP
Sled Push-40 m
Run-300 m
Russian Swing-20 reps
Burden Run-200 m (w/ KB)
Sumo Range of Motion Squat-20 reps
Backwards Run-100 m
COOLDOWN
ROMWOD
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WARM UP 10-8-20
(Check In)
WARM UP
Shuttle Run-1 min
Bunny Hop-20 m
Toe Walk-20 m
Skips-20 m
Heel Walk-20 m
Broad Jump-20 m (soft landing)
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Spiderman w/ Thoracic Rotation-5 reps R/L
Downward Dog w/ Foot Crossed-30 secs R/L
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Box Step Up-10 reps
Box Jump-10 reps
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Begin Skill
COOLDOWN
Spiderman-1 min R/L
Calf Smash-90 secs R/L
Calf Stretch on Rig-1 min R/L
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SKILL WORK 10-8-20
(Height)
10 minutes to find:
MAX Distance standing broad jump
MAX Height PVC Jump Over
| Saori | 82.5/63.5 Rx | | | Dale F | 77'/32' Rx | |
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METCON 10-8-20
(Time, Rx+, Rx2, Rx3)
5 Rounds For Time:
Double Under-50 reps
Sprint-200 m
Machine-20/15 Calories
REST 2 minutes between rounds
Goal: Sub 20 (including rest), CAP at 25 minutes
Tip: You are meant to SPRINT each round.
Purple Rx: As written
Blue Rx2: Sub Lateral Hop (over parallette or loaded barbell)
Orange Rx3: Sub Singles, 15/12 calories
Yellow MODWOD: Sub 30 singles, 150 m run, 12/9 calories
| Vince | 21:53 Rx | | | Saori | 21:41 Rx | Bike | | Steve M | 19:38 Rx | | | Ryan Pow | 22:56 Rx | | | Dale F | 24:05 Rx2 | mod 45 sec hop overs (~40 ea.) | | Shane | 22:04 Rx | | | Derek N | 21:43 Rx | | | Scott B | 25:00 DNF Rx | | | Todd N | 23:15 Rx | |
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