WOD Blog
 | Tue, Jul 16 2024 |  |
 | Happy Birthday: Garrett N |
| SHRED 7-16-24 | METCON 7-16-24 | WARM UP 7-16-24 | SKILL WORK 7-16-24 |
METCON 7-16-24
(Reps, Rx2, Rx3)
20 min AMRAP:
25/20 Calorie Row or Ski
25 Box Jump
25 Sumo Deadlift HIgh Pull
25 Butterfly Sit Up
50 Double Unders
Goal: 330+ reps (3+ rounds)
Rx: 24''/20'', 75/55
Rx2: 24''/20'' Step Ups Allowed OR 20''/16'' Box Jump, 65/45, Sub 50 Lateral Hops
Rx3: 20''/16'' Step Ups Allowed, 45/35, Sub 50 Singles
MODWOD 1: 20''/16'' Step Ups Allowed, 45/35, Sub Anchored Sit Up, 50 Plate Taps
MODWOD 2: Sub Plate Step Up, 35/26 KB SDHP, Sub Assisted Sit Up, 50 Plate Taps, 20 reps of each of 25 rep movement, 20/15 Calories
| Vince | 459 Rx | | | Sofia | 441 Rx3 | 35lb barbell, rx all else | | Diogo S | 450 Rx | | | Colby | 438 Rx3 | Single Unders | | Hayden P | 466 Rx | | | Keith C | 200 Rx2 | | | Sean H | 517 Rx | | | Theron | 351 Rx2 | |
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WARM UP 7-16-24
(Check In)
30 ON/10 OFF x 2 sets
Box Facing Step Up
Lateral Step Up Side 1 (SLOW lower)
Lateral Step Up Side 2
Single Unders OR Penguin Hops
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Hip Rotation-20 reps R/L
Pigeon Pose on Box-30 secs R/L
Calf Stretch on Box-30 secs R/L
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Box Jump-5 reps
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Set up for seated box jump. Athletes are welcome to work in with one another to share set ups!
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Before Metcon
5 Sumo Deadlift
5 Sumo Deadlift w/ Shrug
5 High Pull
5 SDHP
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SKILL WORK 7-16-24
(Height)
Week 1:
EMOM x 8 minutes
Seated Box Jump x 3-5 reps
Goal: Explosive movement and soft landing.
We'll do this movement throughout the next cycle working on power development.
Non jumping option:
EMOM x 8 minutes
10-20 m Sled Push (FAST, 15-20 secs MAX)
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