WOD Blog
 | Tue, Aug 16 2022 |  |
 | Happy Birthday: Michael H |
| WARM UP 8-16-22 | SKILL WORK 8-16-22 | METCON 8-16-22 | SHRED 8-27-22 |
WARM UP 8-16-22
(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 R/L
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Plate to Overhead-20 reps
Plate Rotation-10 reps R/L
Calf Stretch on Rig-30 secs R/L
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SKILL WORK 8-16-22
(Reps)
12 Min Timer:
3-4 Sets:
12 Cossack Squat
12 Landmine Oblique Rot (6 R/L)
12 Deficit Calf Raise (PAUSE at top and bottom)
*You can use rack support for Cossack Squats as needed. Hold rig for calf raise and aim to get a good stretch at bottom and full extension at top. Slow and controlled!
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METCON 8-16-22
(Time, Rx+, Rx2, Rx3)
FOR TIME:
800 m Run
40 Hang DB Snatch or KB Snatch (HANG)
200 m Burden Run
100 Double Unders
200 m Burden Run
40 Hang DB Snatch or KB Snatch
800 m Run
Goal: Sub 19, CAP 24.
*KB Snatch is preferred if you have experience with the movement!
Rx+: 50-53/35 Snatch, 70/50 Burden Run
Rx: 50-53/35 Snatch and Run
Rx2: 35/25-26 Snatch and Run, Sub 150 Singles
Rx3: 25-26/20 Snatch, no burden on Run, Sub 100 Singles
MODWOD 1: 20/15 Snatch, 600 m Run for 800's, 150 m Run for 200's, Sub 100 singles or plate taps
MODWOD 2: 20/15 Snatch, Sub 1500 m C2 Bike for 800's, 400 m C2 Bike for 200's, Sub 75 Plate Taps
| Derek N | 17:55 Rx | | | Keith C | 17:21 Rx3 | | | Luis Ma | 24:00 + Rx2 | One SU, one DU. 100 total | | Colby | 18:20 Rx2 | |
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SHRED 8-27-22
(Reps)
WARM UP
200 m Run
20 m Straight Leg Kick
20 m Heel Walk
20 m Toe Walk
20 m Grapevine each way
20 m High Knees
20 m Butt Kickers
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10 Front to Back Leg Swings
10 Side to Side Leg Swings
30 second Rig Calf Stretch each side
SKILL WORK (same as regular class!)
12 Min Timer:
3-4 Sets:
12 Cossack Squat
12 Landmine Oblique Rot (6 R/L)
12 Deficit Calf Raise (PAUSE at top and bottom)
*You can use rack support for Cossack Squats as needed. Hold rig for calf raise and aim to get a good stretch at bottom and full extension at top. Slow and controlled!
METCON:
21 Minute Timer:
3 Min AMCAP: Row
3 Min Timer: 400 m Run (REST w/ time remaining)
3 Min AMCAP: C2 Bike
3 Min Timer: 400 m Run (REST w/ time remaining)
3 Min AMCAP: Ski
3 Min Timer: 400 m Run (REST w/ time remaining)
3 min AMCAP: Assault bike
*Start on different AMCAP's to share machines! SCORE=AMCAP movements added up!
Rx: As written
Rx2: As written
Rx3: Sub 300 m Run
MODWOD 1: Sub 200 m Run
MODWOD 2: Sub 100 m Run
| Vince | 154 Rx | | | Annalee | 120 Rx | Row:30, bike:38, ski:30, assault:22 |
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