 | WOD Blog | |
Thu, Aug 13 |
| Warm Up: WARM UP 8-13-20 | Skill: ABCON 8-13-20 | Metcon: METCON 8-13-20 | SHRED: SHRED 8-13-20 | |
WARM UP 8-13-20
Warm Up: Check In
WARM UP
Run-150 m
Monster Walks-20 m
Frankensteins-20 m
Grapevines-20 m R/L
High Knees-20 m
Butt Kickers-20 m
Walking Groiner-10 m
Walking Inchworm-10 m
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Step Over-10 reps
Box Over OR Stepover-5 reps
Calf Stretch on Box-30 secs R/L
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Begin Abcon
COOLDOWN
Spiderman Stretch-1 min R/L x 2 sets
Calf Stretch on Rig-1 min R/L 2 sets
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ABCON 8-13-20
Skill: Reps
EMOM x 12 minutes
1. Single Arm Farmers Carry R-50 m
2. Plank DB or KB Pull Through-12-20 reps
2. Single Arm Farmers Carry L-50 m
4. Russian Twist-12-20 reps
Walk SLOW and controlled on the farmers carry trying to stay perfectly upright and activate core. Make sure to keep flat back position on the plank pull through. Aim for slow and controlled reps on Russian Twist. Focus on mind muscle connection feeling your core engage.
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METCON 8-13-20
Metcon: Time-Rx3+
Every 2:30 x 8 sets complete:
150 m Sprint
15 Sit Ups (no anchor)
15 Box Overs
Score is all rounds added together.
Goal: Hold an aggressive, repeatable pace each round!
Purple Rx: 24''/20''
Blue Rx2: Sub 12 sit up and 12 box overs with Purple standards.
Orange Rx3: Sub 100 m Sprint, 10 sit ups, 10 step overs, 20''/16''
Yellow MODWOD: Sub 100 m, 8 sit ups, 8 stepovers
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SHRED 8-13-20
SHRED: Reps
2 Rounds:
Bike-10/7 Calories
KB Suitcase Deadlift-5 R/L
Air Squat-10 reps
Bodyweight Reverse Lunge-10 reps
Glute Bridges w/ Pause-10 reps
Spiderman-15 secs R/L
WORKOUT: FOREST I CAN'T FEEL MY LEGS!!!
6-2 min rounds
KB Deadlift pair-20 reps (suggested to go fairly heavy)
w any time remaining AMRAP-Reverse Lunge off 2 plates stacked don't touch knee to floor
---REST 2 mins after all 6 rounds---
6-2 min rounds
Assault Bike-20/15 cals
with time remaining-AMRAP Air Squats mix up stance
*If needed scale reps/calories to have at least 30 seconds on second movement.
ROMWOD OR COOLDOWN
Banded Hip stretch or Twisted Lizard-2 mins R/L
Band Hammy Stretch or Seated Forward Fold-4 mins
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