WOD Blog
 | Tue, Jul 12 2022 |  |
| WARM UP 7-12-22 | METCON 7-12-22 | SHRED 7-12-22 | QUICK CORE 7-12-22 |
WARM UP 7-12-22
(Check In)
Run-200 m
Straight Leg Kick-20 m
Heel Walk-20 m
Toe Walk-20 m
Side Shuffle-20 m R/L
High Knees-20 m
Butt Kickers-20 m
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Plank Shoulder Tap-20 reps
Cat-Cow-10 total reps
Upper Windmill-5 reps R/L
Swimmers-10 controlled reps
Downward Dog w/ Calf Stretch-45 secs R/L
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Supinated Hang-30 secs
Scap Pull-10 reps
Arch Hollow-10 reps
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METCON 7-12-22
(Time, Rx+, Rx2, Rx3)
5 Rounds For Time:
100 m Run
10 Burpees
100 m Run
10 Pull Ups
100 m Run
10/7 Machine Calories
100 m Run
10 Toes to Bar
Goal: Sub 22, CAP 30 minutes
Rx+: Use a 20/14# weight vest
Rx: As written
Rx2: Sub Ring Row, Hanging Leg Raises
Rx3: Sub Ring Row, Knees to Chest, Bodybuilders
MODWOD 1: Sub Ring Rows, Lying Toes to Bar, Bodybuilders, 8 reps of each movement
MODWOD 2: 80 m Run or 200 m Bike, Sub Ring Rows, Lying Toes to Bar, Bodybuilder to Box, 8 reps of each movement
| Dale F | 27:38 Rx2 | | | Derek N | 25:04 Rx | | | eli r | 8:33 Rx | | | Keith C | 26:49 Rx3 | | | Colby | 29:26 Rx2 | |
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SHRED 7-12-22
(Reps, Rx2, Rx3)
Step Ups-2 minutes
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2x:
Split Squat R-5 reps
Split Squat L-5 reps
Air Squat-5 reps
1 Inchworm + 4 Shoulder Tap-3 reps
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Samson Stretch-30 secs R/L
Alt Scorpion-10 reps
Glute Bridges-10 reps
LOWER STRENGTH WORK
15 Minutes
3-4 sets:
10 DB Split Squat R (no elevation)
10 SL Hip Thrust R
10 DB Split Squat L
10 SL Hip Thrust L
10 Band Lateral Walk each Way
*Add weight as tolerated either farmers or goblet style. Add weight if needed on SL hip thrust.
METCON
2 Minutes ON/1 min OFF x 6 sets:
15 Air Squats
10 Burpees
*AMRAP w/ time remaining:
Round 1 and 4: MAX Wall Balls
Round 2 and 5: MAX Sledges
Round 3 and 6: Box Jumps
Rx: 20#/10'-14#/9', 24''/20''
Rx2: Rx weights, sub step ups
Rx3: Sub 12 Air Squats, 8 Bodybuilders, 14#/10'-10#/9', 20''/16'', Sub Step Ups
MODWOD 1: Sub 10 Air Squats, 6 Bodybuilders, 10#/8'-6#/8', 20''/16'', Sub Step Ups
MODWOD 2: Sub 10 Air Squats, 6 Bodybuilder to Box, 10#/8'-6#/8', 20''/16'', Plate Step Ups
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QUICK CORE 7-12-22
(Reps)
20 ON/10 OFF x 4 sets (cycling through)
Walking Plank
Lemon Squeeze
Hollow Hold
Bicycle Crunch
Modify walking plank to regular plank, or plank off knees. Modify lemon squeeze to hand supported version. Implement bent knees as needed on hollow hold.
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