WOD Blog
 | Tue, Jun 28 2022 |  |
 | Welcome: Annalee |
| WARM UP 6-28-22 | TEAM SKILL WORK | METCON 6-28-22 | SHRED 6-28-22 |
WARM UP 6-28-22
(Check In)
Machine-3 minutes
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Inchworm + Upward Dog-3 reps
Hip rotation-20 reps R/L
Plank Hold-30 secs
Downward Dog-30 secs
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Post Up Lat Stretch-30 secs
Hang Clean High Pull-5 reps
Hang Powerclean-5 reps
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Set bars aside for skill work!
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TEAM SKILL WORK
(Reps)
12 Min Timer:
Partner Carry Relay!
Partner 1: 50 m Farmers Carry
Partner 2: Plank Hold
*Switch every time the 50 m carry is completed! Count every completed carry as 50 reps!
If teams are uneven have two people act as one person, carrying at the same time, and planking at the same time!
| Keith C | 250 Rx | | | Maile | 350 Rx | |
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METCON 6-28-22
(Reps, Rx2, Rx3)
25 min AMRAP:
30/25 Machine Calories
25 Sit Ups (no anchor)
20 m Sled Push
15 Bodybuilders
10 Hang Powerclean
Rx: 135/95 sled and barbell
Rx2: 115/75 barbell, 135/95 sled
Rx3: 95/65 barbell, 90/70 sled
MODWOD 1: 65/45 barbell or 25/20 DB pair, 70/50, anchored Sit Ups, Sub 10 Bodybuilders
MODWOD 2: 45/35 barbell or 20/15 DB pair, 70/50 10 m sled push, assisted sit ups, 10 bodybuilder to Box
| Annalee | 395 Rx3 | 90lb sled, 65lb barbell. 4 rounds plus 15 cal. | | Keith C | 300 Rx3 | | | Colby | 375 Rx2 | | | Maile | 250 Rx3 | |
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SHRED 6-28-22
(Time, Rx+, Rx2, Rx3)
WARM UP
100 m Jog
Heel Walk-20 m
Toe Walk-20 m
Grapevine-20 m
High Knees-20 m
Butt Kickers-20 m
100 m Run
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2x:
10 Goblet Squats
10 Russian Swings
10 Alt Fire Hydrant
10 Glute Bridges
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Spiderman to Hammy-30 secs R/L
Praying Pose-30 secs
Downward Dog-30 secs
METCON:
10 Rounds For Time:
100 m Run
10 Dumbbell Deadlift
20 Double Unders
After Completing Rounds 1 and 2:
40 Air Squats
After Completing Rounds 3 and 4:
30 Goblet Lunges
After Completing Rounds 5 and 6:
25 Dumbbell Front Squat
After Completing Rounds 7 and 8:
20 Weighted Step Over (pair)
After Completing Rounds 9 and 10:
15 Hang DB Squat Cleans
Goal: Sub 23, CAP 30
Rx+: 50/35 pair, 24''/20'' box
Rx: 35/25 pair, 24''/20'' box
Rx2: Sub 30 singles, 25/20 pair, 24''/20'' box
Rx3: Sub 30 Singles, 20/15 pair, 20''/16'' box
MODWOD 1: Sub 20 Singles or Plate Taps, 15/12 pair, Sub 30 Air Squats, 25 BW Lunge, 20 DB Front Squat, 15 Step Over 20''/16'', 10 Hang Squat Clean
MODWOD 2: Sub 8 Rounds, 20 plate taps, 12/10 pair, 30 Air Squats, 25 Step Ups, 20 Goblet Squat, 20 Plate Step Over
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