WOD Blog
 | Thu, Apr 27 2023 |  |
| SHRED 4-27-23 | WARM UP 4-27-23 | METCON 4-27-23 |
SHRED 4-27-23 (Time, Rx2, Rx3) WARM UP: Shuttle Run-2 minutes Straight Leg Kick-20 m Heel Walk-20 m Toe Walk-20 m Grapevines-20 m R/L High Knees-20 m Butt Kickers-20 m ---- Hip Rotation-20 reps R/L Thumbs Up-10 reps Breaststrokes-10 reps Spiderman w/ Thoracic Rot-5 reps R/L Praying Pose-30 secs Downward Dog-30 secs ---- COOLDOWN Pliability OR Single Leg Saddle-1 min R/L Saddle-1 min Puppy Dog-1 min Twisted Cross-1 min R/L Downward Dog-1 min METCON FOR TIME: Run-400 m Wall Ball-50 reps ---REST 1 minute--- Run-400 m Toes to Bar-50 reps ---REST 1 minute--- Run-400 m Air Squat-50 reps ---REST 1 minute--- Run-400 m Sledges-50 reps Goal: Sub 22, CAP 27 minutes. Rx: 20#/10'-14#/9' Rx2: 14#/10'-10#/9', Hanging Leg Raise Rx3: 14#/10'-10#/9', KTC, Sub 300 m Run MODWOD 1: 10#/8'-6#/8', Lying Toes to Bar, Sub 40 reps of each, 300 m Run MODWOD 2: 10#/8'-6#/8', Lying Toes to Bar, Sub 30 reps of each, 200 m Run
| Vince | 20:09 Rx | Bike 800 m | | Paul K | 24:09 Rx2 | Sub 14# | | Annalee | 26:09 Rx | 35lb American swings for sledges |
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WARM UP 4-27-23 (Check In) Shuttle Run-2 minutes ---- Straight Leg Kick-20 m Walking Hip Rotation-20 m Heel Walk-20 m Toe Walk-20 m Grapevines-20 m R/L High Knees-20 m Butt Kickers-20 m ---- Hip Rotation-20 reps R/L Spiderman w/ Thoracic Rot-5 reps R/L Downward Dog-30 secs ---- Explain metcon ---- COOLDOWN Pliability short routine OR Single Leg Saddle-1 min R/L Single Leg Forward Fold-1 min R/L Spiderman-1 min R/L Upward Dog-1 min Downward Dog-1 min
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METCON 4-27-23 (Time, Rx+, Rx2, Rx3) Every 5 minutes x 6 sets alternating: Rounds 1, 3, 5: 200 m Run 100 m Farmers Carry 200 m Run Rounds 2, 4, 6: 20/15 Calorie C2 Bike 20/15 Calorie Row 20/15 Calorie C2 Bike REST w/ time remaining. Score=total working time. Goal: 3 minutes or less per set. **If needed assault bikes can be used. Rx+: Sub 22/18 calories, 70/50-53 Rx: 50-53/35 Rx2: 35/25-26 Rx3: 35/25-26, Sub 150 m Run, 15/12 Calories MODWOD 1: 25-26/20, Sub 150 m Run, 13/10 Calories MODWOD 2: 20/15, Sub 100 m Run, 12/9 Calories
| Derek N | 20:25 Rx | | | Ethan C | 19:06 Rx | | | Hayden P | 17:46 Rx | | | Ale | 20:16 Rx | |
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