WOD Blog
 | Thu, Apr 20 2023 |  |
| SHRED 4-20-23 | WARM UP 4-20-23 | SKILL WORK 4-20-23 | METCON 4-20-23 |
SHRED 4-20-23
(Reps, Rx2, Rx3)
WARM UP:
45 ON/15 OFF x 8 minutes:
Jumping Jacks
Band Pull Apart (mix styles)
Inchworm + Upward Dog
Upper Windmill R
Upper Windmill L
YTW's
Alt Scorpion
Downward Dog
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COOLDOWN
Pliability OR
2x:
5 Upper Windmill each side
30 second Twisted Cross each side
30 second Puppy Dog
METCON 1:
8 min AMRAP:
Teams of 2-3 (I go, you go style)
MAX row calories
Switch often and focus on sprinting when it's your turn. Can use multiple rowers for fast transitions!
METCON 2:
Pump It Up CrossFit
3 Rounds for MAX reps, 1 min each station:
Ski Calories
Jumping Pull Ups
Push Ups
Hammer curls
Tricep Pushdowns
REST
| Vince | 322 Rx | | | Annalee | 299 Rx | 81 for personal row cals |
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WARM UP 4-20-23
(Check In)
Shuttle Run-2 minutes
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Straight Leg Kick-20 m
Heel Walk-20 m
Toe Walk-20 m
Bunny Hop-20 m
Grapevines-20 m R/L
Skips-20 m
Broad Jump (soft landing)-20 m
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Inchworm + Upward Dog-3 reps
Spiderman w/ Thoracic Rot-5 reps R/L
Spell I love Put It Up with each foot (ankle warm up)
Downward Dog-30 secs
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Begin skill
COOLDOWN
2x:
1 min Forward Fold
1 min Calf Smash each side
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SKILL WORK 4-20-23
(Distance)
12 Minutes:
MAX Distance:
Broad Jump
Med Ball Throw
Record broad jump as your score. Record med ball distance in comments.
| 1st | 7’ jump, 17.5’ throw Rx | Ale Thu, Apr 20, 2023 | | 2nd | 7’ Rx | Debora Thu, Apr 20, 2023 | | 1st | 8' jump, 30' throw Rx | Derek N Thu, Apr 20, 2023 | | 2nd | 6’ jump - 22’ Throw Rx | Diogo S Thu, Apr 20, 2023 |
| Diogo S | 6’ jump - 22’ Throw Rx | | | Debora | 7’ Rx | 16’ throw | | Derek N | 8' jump, 30' throw Rx | | | Ale | 7’ jump, 17.5’ throw Rx | |
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METCON 4-20-23
(Reps, Rx2, Rx3)
6 min AMRAP:
100 Double Unders
50/40 Calorie Row
AMRAP Double Unders
REST 1 minute
40/30 Calorie Ski
400 m Run
AMRAP Ski Calories
REST 1 minute
6 min AMRAP:
50/40 Calorie Bike
50 Sledges
AMRAP Bike Calories
Score=AMRAP movements
*Run can be done inside if needed.
Rx: As written
Rx2: Sub 150 Singles
Rx3: Sub 100 Singles, 40/30 Calorie Row/Bike, 30/25 Calorie Ski, 40 Sledges
MODWOD 1: 75 Singles or Plate Taps, 30/25 Calorie Row/Bike, 25/20 Calorie Ski, 35 Sledges
MODWOD 2: 50 Singles or Plate Taps, 25/20 Calorie Row, 20/15 Calorie Ski
| Diogo S | 94 Rx | | | Derek N | 76 Rx | | | Ethan C | 81 Rx | | | Ale | 42 Rx2 | |
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