WOD Blog
 | Thu, Aug 25 2022 |  |
| WARM UP 8-25-22 | SKILL WORK 8-25-22 | METCON 8-25-22 | SHRED 8-25-22 |
WARM UP 8-25-22
(Check In)
Run-200 m
Heel Walk-20 m
Toe Walk-20 m
Straight Leg Kick-20 m
Grapevines-20 m R/L
High Knees-20 m
Butt Kickers-20 m
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Front to Back Leg Swing-10 reps
Side to Side Leg Swings-10 reps
Calf Stretch on Rig-30 secs R/L
Glute Bridge-15 reps
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SKILL WORK 8-25-22
(Weight)
Alt EMOM x 10 Minutes (5 sets)
1. 40 m Farmers Carry (heavy)
2. 40 m Front Rack Carry (heavy)*
Options:
D-Ball
Sand Bag
Double KB
*start at different spots to share carry equipment!
| Keith C | Farmer carry two53s 5 sets Rx | |
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METCON 8-25-22
(Reps, Rx2, Rx3)
5-3 Min Rounds/2 minutes between rounds: (23 minutes)
400 m Run
AMRAP
Round 1: Ski Calories
Round 2: C2 Bike Calories
Round 3: Sledges
Round 4: Deadlift
Round 5: Sled Push (20 m=20 reps)
*You are meant to PUSH the run pace and have consistent movement on the AMRAP movements.
**If needed assault bikes can also be used.
Rx: 135/95, 90/70
Rx2: Same as Rx today!
Rx3: 300 m Run, 135/95, 90/70
MODWOD 1: 200 m Run, 115/75, 70/50
MODWOD 2: 20/15 Calorie Assault Bike, 75/55, 70/50
| Saori | 113 Rx | | | Ethan C | 149 Rx | | | Keith C | 112 Rx | |
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SHRED 8-25-22
(Reps, Rx+, Rx2, Rx3)
WARM UP:
30 ON/15 OFF x 2 sets:
Russian Swing
Goblet Squat
Glute Bridges
Hollow Hold
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Hip Rotation-20 reps R/L
Spiderman to Hammy-30 secs R/L
Thumbs Up-10 reps
Breaststrokes-10 reps
Alt Scorpion-10 reps
Praying Pose-30 secs
Downward Dog-30 secs
SKILL WORK
15 Minutes
3-4 sets:
12 Tempo Heels Elevated Goblet Squat
12 Tempo DB Romanian Deadlift
12 Slow and Controlled Russian Twist
REST 1 minute
*TEMPO should be a 3 count descent w/ a PAUSE at the bottom of the movement!
METCON
30 ON/30 OFF x 5 Rounds (20 minutes)
Jump Lunges
Toes to Bar
C2 Bike Calories
Double KB Russian Swing
Rx+: 53/35 pair
Rx: 35/26 pair
Rx2: 26/20 pair, Sub Toes to Rings or Hanging Leg Raises
Rx3: Regular Lunges, KTC, 35/26 single KB
MODWOD 1: Reverse Lunges, Lying Toes to Bar, 26/20 Single KB,
MODWOD 2: Sub Step Ups, Lying Toes to Bar, 20/15 Single KB
| Vince | 313 Rx | | | Annalee | 293 Rx3 | Dbl KB swings 71 lunges, 77, KTC, 41 bike, 104 KB swing |
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