WOD Blog
 | Tue, Aug 22 2023 |  |
 | Happy Birthday: Wellington & Ginay |
| SHRED 8-22-23 | WARM UP 8-22-23 | METCON 8-22-23 |
SHRED 8-22-23
(Reps, Rx+, Rx2, Rx3)
WARM UP:
5 min AMRAP:
30 Jump Rope
5 Bodybuilders
80 m Shuttle Run (20 m)
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Inchworm + Upward Dog-3 reps
Thumbs Up-10 reps
Breaststrokes-10 reps
Upward Dog w/ Forearm Stretch-30 secs
Downward Dog-30 secs
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COOLDOWN
Pliability OR
Twisted Cross-1 min R/L
Puppy Dog-1 min
Thread The Needle-1 min R/L
Cat-Cow-10 reps
Half Kneeling Thoracic Opener-5 reps R/L
METCON
30 ON/30 OFF x 5 rounds:
Shuttle Run (10 m distance, touch ground)
Bodybuilders
DB Hang Powerclean
Double Under
Toes to Bar
Rx: 50/35 pair
Rx2: 35/25 pair, Sub Hanging Leg Raise or Toes to Rings, Single Unders
Rx3: 25/20 pair, Sub KTC, Single Unders
MODWOD 1: 20/15 pair, Sub Lying Toes to Bar, Plate Taps
MODWOD 2: 15/12 pair, Sub Lying Toes to Bar, Plate Taps, Bodybuilder to Box
| Vince | 411 | 40# db. All else RX | | Annalee | 387 Rx | 35 run, 48 BB, 66 pc, 216 DU, 22 TTB | | Paul K | 470 Rx3 | SHLR |
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WARM UP 8-22-23
(Check In)
EMOM x 4 minutes
1. Jump Rope
2. Lateral Step Up (slow lower)
3. Lateral Step Up (opposite side)
4. Inchworm + Upward Dog
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90-90 Hip Rotation-10 reps
Upward Dog-30 secs
Side Plank w/ Hip Dip-10 reps R/L
Downward Dog + Foot Tap-10 reps
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COOLDOWN
2x:
Twisted Cross-30 secs R/L
Upward Dog-30 secs
Supine Twist-30 secs R/L
Downward Dog-30 secs
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METCON 8-22-23
(Time, Rx+, Rx2, Rx3)
Every 8 minutes x 4 sets:
20/15 Calorie Assault Bike
15 Burpee Box Over
50 Double Under
25 Sledges
20/15 Calorie Row or Ski
REST w/ time remaining
**Rounds 2 and 4 start from the bottom and work your way up. Have classes start on opposite ends to share equipment.
Score=total working time
Goal: consistent times for every interval!
Rx: 24''/20''
Rx2: 24''/20'' Step Overs Allowed, Sub 75 Singles
Rx3: 20''/16'', Step Overs allowed, Sub 50 Singles, Sub 15/12 Calories, 12 Burpee Box Over
MODWOD 1: 20''/16'', Step Overs Allowed, Sub 50 Singles or Plate Taps, Sub 15/12 Calories, 9 Bodybuilder+Box Over
MODWOD 2: Sub Plate Step Over, Sub 50 Singles or Plate Taps, Sub 12/9 Calories, Sub 9 Bodybuilder to Box
| 1st | 26:21 Rx | Marnae Tue, Aug 22, 2023 | | 2nd | 20:24 | Tia N Tue, Aug 22, 2023 | | 1st | 23:54 Rx | Hayden P Tue, Aug 22, 2023 | | 2nd | 24:05 Rx2 | Colby Tue, Aug 22, 2023 | | 3rd | 24:58 Rx2 | Garrett N Tue, Aug 22, 2023 |
| Derek N | DNF Rx | 5:58, 7:28, 7:59, DNF | | Marnae | 26:21 Rx | Half singles half DU’s on last set | | Colby | 24:05 Rx2 | Single Unders | | Hayden P | 23:54 Rx | | | Keith C | 24 Rx3 | | | Garrett N | 24:58 Rx2 | Single unders. Rx for everything else | | Tia N | 20:24 | Modwod1 |
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