WOD Blog
 | Thu, Jul 14 2022 |  |
 | Happy Birthday: Keith Gr |
| WARM UP 7-14-22 | SHRED 7-14-22 | METCON 7-14-22 |
WARM UP 7-14-22
(Check In)
Machine-25/20 Calories (within 2 minutes)
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2x:
100 m Jog
10 Plate to Overhead
10 Plate Rotation each direction
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Thumbs UP-10 reps
Breaststrokes-10 reps
Upward Dog w/ Forearm Stretch-30 secs
Downward Dog-30 secs
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Explain metcon!
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SHRED 7-14-22
(Reps, Rx+, Rx2, Rx3)
30 ON/15 OFF x 2 sets:
Jump Rope
Band Pull Apart
Plate Row
Horizontal Plate Press
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Cat-Cow-10 reps total
Upper Windmill-5 reps R/L
YTW's-10 reps each
Reverse Shoulders-30 secs
Downward Dog-30 secs
UPPER STRENGTH WORK
EMOM x 9 Minutes (3 sets)
1. Alternating Dumbbell Row-16-20 reps
2. Alternating Dumbbell Bench-16-20 reps (10 R/L)
3. REST
Into:
EMOM x 6 (3 sets)*
1. Bicep Curl-10-15 reps
2. Skull Crusher-10-15 reps
3. Rear Fly-10-15 reps
*Use a bar, DB's, or bands, athletes choice!
METCON:
20 min AMRAP:
10 m Weighted Bear Crawl
12 Pull Ups
15/12 Calorie Row
20 DB STO
25 Double Unders
Rx+: 35/25 pair (bear crawl and STO)
Rx: 25/20 pair (bear crawl and STO)
Rx2: 20/15 pair (bear crawl and STO), Sub Jumping CTB Pull Up, Sub 50 Singles
Rx3: No weight on bear crawl, 20/15 pair STO, Sub Jumping Pull Up, Sub 25 Singles
MODWOD 1: No weight on bear crawl, 15/12 pair STO, sub Ring Row, Sub 25 Singles or Plate Taps
MODWOD 2: Sub 20 Plank Shoulder Tap or Incline, 12/10 pair STO, Sub Ring Row, 25 Singles or Plate Taps
| Vince | 355 Rx | 5 cals on the row into round 5 |
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METCON 7-14-22
(Reps, Rx+, Rx2, Rx3)
8 min AMRAP:
100 m Burden Run (count as 10 reps)
10 Alt Hang DB Snatch
REST 2 minutes
8 min AMRAP (set up ski by door)
10/7 Calorie Ski
50 m Farmers Carry (count as 10 reps)
REST 2 minutes
8 min AMRAP:
10/7 Calorie C2 Bike (or assault if needed for class size)
15 Sit Ups (anchored if desired)
Rx+: 70/50 for burden (single), snatch (single), and carry (pair)
Rx: 50/35 for burden (single), snatch (single), and carry (pair)
Rx2: 35/25 for burden (single), snatch (single), and carry (pair)
Rx3: No Burden on Run, 25/20 snatch and carry
MODWOD 1: No Burden on Run, 20/15 Snatch and carry, Sub 10 Sit Ups
MODWOD 2: Sub 80 m Run/walk, 15/12 Snatch and Carry, Sub 10 Assisted Sit Ups or Lying Leg Raises
| 1st | 365 Rx | Saori Thu, Jul 14, 2022 | | 2nd | 383 Rx2 | Annalee Thu, Jul 14, 2022 | | 1st | 395 Rx | Derek N Thu, Jul 14, 2022 | | 2nd | 342 Rx | Dale F Thu, Jul 14, 2022 | | 3rd | 368 Rx2 | Colby Thu, Jul 14, 2022 |
| Derek N | 395 Rx | 80+105+210 | | Saori | 365 Rx | | | Annalee | 383 Rx2 | 120, 102,, 161 | | Colby | 368 Rx2 | | | Keith C | 295 Rx3 | | | Dale F | 342 Rx | |
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