WOD Blog
 | Thu, Jun 27 2024 |  |
 | Happy Birthday: Jennifer D |
| SHRED 6-27-24 | METCON 6-27-24 | WARM UP 6-27-24 | SKILL WORK 6-27-24 |
METCON 6-27-24 (Time, Rx2, Rx3) 3 Rounds For Time: 400 m Run 30/25 Calorie Row 30/25 Calorie Bike Goal: Sub 18, CAP 23 minutes. Rx: As written Rx2: As written Rx3: Sub 300 m Run, 25/20 Calories MODWOD 1: Sub 300 m, 22/18 Calories MODWOD 2: Sub 200 m, 18/15 Calories
| 1st | 21:41 Rx | Sofia Thu, Jun 27, 2024 | | 2nd | 22:20 Rx | Rachel T Thu, Jun 27, 2024 | | 3rd | 21:21 | Cherise Thu, Jun 27, 2024 | | 1st | 15:33 Rx | Hayden P Thu, Jun 27, 2024 | | 2nd | 18:51 Rx | Ethan C Thu, Jun 27, 2024 | | 3rd | 19:49 Rx | Colby Thu, Jun 27, 2024 |
| Vince | 20:18 Rx | | | Sofia | 21:41 Rx | | | Ethan C | 18:51 Rx | | | Hayden P | 15:33 Rx | | | Colby | 19:49 Rx | | | Keith C | 22:50 Rx3 | | | Amber E | Time cap at middle of last row Rx | | | Rachel T | 22:20 Rx | | | Bj | 17:46 Rx3 | 30 Cals, 300 m run | | Cherise | 21:21 | Subbed 25 c ski for run |
|
WARM UP 6-27-24 (Check In) Row: Review Form THEN: 30 secs EZ/30 secs HARD x 3 sets ---- Jog-200 m Front to back Leg Swing-10 reps R/L Side to Side Leg Swing-10 reps R/L Upward Dog w/ Forearm Stretch-30 secs Downward Dog-30 secs
|
SKILL WORK 6-27-24 (Distance, Rx2, Rx3) Carry Relay (teams of 2-3) 10 min AMRAP: 50 m Farmers Carry 50 m D-Ball or Sand Bag Carry *Athlete 1 will complete their farmers carry, then athlete 2. Then athlete 1 will complete their D-Ball carry, followed by athlete 2 and 3 etc. D-Ball should be fairly heavy. If needed swap in a barbell front rack, or KB pair. Rx: 70/50 pair Rx2: 50/35 Rx3: MODWOD 1: MODWOD 2:
|