WOD Blog
 | Tue, Aug 23 2022 |  |
 | Happy Birthday: Corbin C |
 | Welcome: Ethan C |
| WARM UP 8-23-22 | METCON 8-23-22 | SHRED 8-23-22 |
WARM UP 8-23-22
(Check In)
45 ON/15 OFF x 9 minutes
Step Up
Jump Rope
Air Squat
Alt Scorpion
Thumbs Up/Breaststrokes (20 secs each)
Spiderman w/ Thoracic Rot R
Spiderman w/ Thoracic Rot L
Praying Pose
Downward Dog
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Scap Pull-10 reps
Arch Hollow-10 reps
TTB or KTC-5 reps
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METCON 8-23-22
(Time, Rx2, Rx3)
For Time:
10 Toes to Bar
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20 Box Jumps
10 Toes to Bar
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30/25 Machine Calories
20 Box Jumps
10 Toes to Bar
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40 Sit Ups
30/25 Machine Calories
20 Box Jumps
10 Toes to Bar
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50 Air Squats
40 Sit Ups
30/25 Machine Calories
20 Box Jumps
10 Toes to Bar
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60 Double Unders
50 Air Squats
40 Sit Ups
30/25 Machine Calories
20 Box Jumps
10 Toes to Bar
Goal: Sub 29, CAP 35 minutes
Rx: 24''/20''
Rx2: Sub Hanging Leg Raise, Step Ups 24''/20'', 120 Single Unders
Rx3: Sub KTC, Step Ups 20''/16'', 60 Single Unders
MODWOD 1: Sub Lying Toes to Bar, Step Ups 20''/16'', Plate Taps, Sub:
15 Box Step Ups
25/20 Machine Calories
30 Anchored Sit Ups
40 Air Squats
50 Plate Taps
MODWOD 2: Sub Lying Toes to Bar, Plate Step Ups Sub:
5 Lying Toes to Bar
10 Plate Step Ups
15/12 Machine Calories
20 Assisted Sit Ups
30 Air Squats
40 Plate Taps
| 1st | 29:41 Rx | Saori Tue, Aug 23, 2022 | | 2nd | 32:14 Rx | Grace F Tue, Aug 23, 2022 | | 3rd | 26:55 Rx2 | Annalee Tue, Aug 23, 2022 | | 1st | 25:06 Rx | Grant H Tue, Aug 23, 2022 | | 2nd | 34:21 Rx | Ethan C Tue, Aug 23, 2022 | | 3rd | 34:56 Rx | Derek N Tue, Aug 23, 2022 |
| Annalee | 26:55 Rx2 | KTC | | Saori | 29:41 Rx | | | Grant H | 25:06 Rx | | | Aryn | 34:43 Rx3 | | | Ethan C | 34:21 Rx | | | Keith C | 30:06 Rx3 | | | Derek N | 34:56 Rx | | | Grace F | 32:14 Rx | | | Melinda | 27:12 Rx2 | |
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SHRED 8-23-22
(Time, Rx2, Rx3)
WARM UP
Alternating Tabata 20 ON/10 OFF x 8 sets (4 each):
Jump Rope
Plate Press
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Standing YTW's-10 reps each
Puppy Dog-30 secs
Reverse Shoulders-30 secs
Downward Dog-30 secs
SKILL WORK
12 min EMOM:
1. 1-2 Turkish Get Up R
2. 1-2 Turkish Get Up L
3. 12-16 DB Pull Through
METCON
3 Rounds For Time:
15/12 Calorie Ski
15 Sit Up (anchored)
15 DB Push Press
15/12 Calorie Assault Bike
45 Double Unders
30 Push Ball
Goal: Sub 18, CAP 23 minutes.
Rx: 50/35 pair, 20#/10'-14#/9'
Rx2: 35/25 pair, 14#/10'-10#/9', 60 Singles
Rx3: 25/20 pair, 14#/10'-10#/9', 45 Singles
MODWOD 1: 20/15 pair, 10#/8'-6#/8', 45 plate taps
MODWOD 2: 15/12 pair, 10#/8'-6#/8', 30 Plate Taps
| Vince | 15:33 Rx2 | Double unders |
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