WOD Blog
 | Thu, Jun 15 2023 |  |
 | Welcome: Sierra Too |
| SHRED 6-15-23 | WARM UP 6-15-23 | METCON 6-15-23 | SKILL WORK 6-15-23 |
SHRED 6-15-23
(Time, Rx2, Rx3)
WARM UP:
Jump Rope-2 minutes
Front to Back Leg Swings-10 reps
Side to Side Leg Swings-10 reps
Inchworm + Upward Dog-3 reps
Hip Rotation-20 reps R/L
Spiderman w/ Thor Rotation-5 reps R/L
Praying Pose-30 secs
Downward Dog-30 secs
----
Run-200 m
----
Explain metcon
----
COOLDOWN
Pliability OR
Single Leg Forward Fold-1 min R/L
Single Leg Saddle-1 min R/L
Spiderman to Hammy back and forth-1 min each side
Downward Dog-1 min
2 Minutes to sprint each cardio exercise, rest with remaining, cycling through for three total rounds (30 minutes)
1. Sprint 200 m
2. 20/15 Calorie Row
3. 20/15 Calorie C2 Bike
4. 75 Double Unders
5. 20/15 Calorie Ski
Score=total time worked.
Goal: Sprint each interval, match or beat your pacing each round.
Rx: As written
Rx2: Sub 75 Lateral Hops Over Barbell Height
Rx3: Sub 150 m Run, 15/12 Calories, 75 Singles
MODWOD 1: Sub 150 m Run, 13/10 Calories, 75 Plate Taps
MODWOD 2: Sub 100 m Run, 12/9 Calories, 50 Plate Taps
|
WARM UP 6-15-23
(Check In)
Run-200 m
Walking Dynamic Hamstring Stretch-20 m
Heel Walk-20 m
Toe walk-20 m
Grapevines-20 m R/L
High Knees-20 m
Butt Kickers-20 m
----
Front to Back Leg Swings-10 reps R/L
Side to Side Leg Swings-10 reps R/L
Calf Stretch on Rig-30 secs R/L
----
COOLDOWN
Samson Stretch-30 secs each side
Single Leg Forward Fold-1 min R/L
Downward Dog-1 min
|
METCON 6-15-23
(Time, Rx+, Rx2, Rx3)
FOR TIME:
800 m Run
40/30 Calorie Row
200 m Farmers Carry
40 KB or DB Deadlift (pair)
40 V-Ups
40/30 Calorie ski*
800 m Run
*Flip placement of row/ski as needed to share machines.
Goal: Sub 21, CAP 26. minutes.
Rx+: 70/50-53
Rx: 50-53/35
Rx2: 35/25-26, Sub Lemon Squeeze
Rx3: 25/26-20, Sub Lemon Squeeze
MODWOD 1: 20/15 Farmers Carry, 600 m Run, 30/25 Machine Calories, 30 KB/DB Deadlift, 30 Lemon Squeeze
MODWOD 2: 15/12 Farmers Carry, 400 m Run or 1200 m Bike Erg, 25/20 Machine Calories, 25 KB/DB Deadlift, 25 Lying Toes to Bar
| 1st | 19:52 Rx | Molly R Thu, Jun 15, 2023 | | 2nd | 25:56 Rx2 | Sierra Too Thu, Jun 15, 2023 | | 1st | 24:44 Rx+ | Chuch Thu, Jun 15, 2023 | | 2nd | 26:00 Rx+ | Diogo S Thu, Jun 15, 2023 | | 3rd | 21:21 Rx | Shane Thu, Jun 15, 2023 |
| Sierra Too | 25:56 Rx2 | V ups instead of LS | | Molly R | 19:52 Rx | | | Chuch | 24:44 Rx+ | 70lb KB | | Diogo S | 26:00 Rx+ | | | Derek N | 21:31 Rx | | | Shane | 21:21 Rx | | | Colby | 22:47 Rx | |
|
SKILL WORK 6-15-23
(Reps)
10 minutes for Quality:
2-4 Sets:
20 second Side Pank each side
40 m Single Arm Farmers carry each arm
10 m Walking Spiderman w/ Twist
5 Single Leg Deficit Calf Raise each leg
Focus on Quality and tempo over quantity.
|
