WOD Blog
 | Thu, Mar 29 2018 |  |
| METCON-RUN TO THE PYRAMID 3/29/18 | ABACONDA V2 3/29/18 | SHRED 3/29/18 | WARM UP 3/29/18 |
METCON-RUN TO THE PYRAMID 3/29/18
(Reps, Rx+, Rx2, Rx3)
With a 21 min timer running
Run-1.5 miles*
then
Burpee Box Jump Overs-21 reps (20”/16'')
Burpee Box Jump Overs-15 reps (24”/20”)
Burpee Box Jump Overs-9 reps (30”/24”)
then
Powerclean-9 reps(175#/125#)
Powerclean-15 reps(145#/105#)
Power clean-21 reps(125#/85#)
*This can be done in 800's, 400's or 200's
GOAL: Finish 1.5 miles under 13 mins and get over 70 reps
SCORE: Reps starting at BBJO if you finish all 90 reps put time after
Rx+: Run 2 miles then the rest Rx
Rx: As written
Rx2: 1.5 mile run, HPC 95#/65#, 24”/20” but step overs allowed
Rx3: 1 mile run, Sub DB PC 35#/20#, 20''/16'' step
over allowed
Instructions:
After completing run record time and put VO2 estimate in notes.
http://www.exrx.net/Calculators/OneAndHalf.html
| 1st | 69 Rx | Taeja Thu, Mar 29, 2018 | | 2nd | 58 Rx | Julia Goldst Thu, Mar 29, 2018 | | 3rd | 57 Rx | Kaddie Thu, Mar 29, 2018 | | 1st | 90 reps 20:55 DONE! Rx | Christopher T Thu, Mar 29, 2018 | | 2nd | 77 Rx | Andrew R Thu, Mar 29, 2018 | | 3rd | 74 Rx | Scott Chr Thu, Mar 29, 2018 |
| Charles G | 64 Rx | 11:19 Run | | Scott Chr | 74 Rx | 10:00 VO2 55 Jumped over the box for BBJO...literally jumped over | | Chris H | 39.02 VO2 MAX, 36 box jump overs Rx | | | Alyssa C | 44 Rx | VO2 Max: 37.6 | | Andrew R | 77 Rx | VO2 53.9 | | Christopher T | 90 reps 20:55 DONE! Rx | 53 VO2 | | Vince | 66 Rx2 | 50 VO2 | | Seth B | 73 Rx | 1.5 mile 13:01 43 VO2 Average | | Megan A | 21 Rx | VO232.62 | | Julia Goldst | 58 Rx | 40 VO2 | | Parker | 59 Rx | | | Kaddie | 57 Rx | 45 v02 | | David V | 55 Rx | 1.5 miles in 13:22, 41 VO2 (Average) | | Rachel T | 49 Rx | I think 40 but it was (excellent) | | Taeja | 69 Rx | 11:47, 46.9 VO2 | | Saori | 45 Rx | | | Joshua B | 36 Rx | |
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ABACONDA V2 3/29/18
(Reps, Rx+, Rx2, Rx3)
4-3 min rounds
Plank-Max consecutive hold up to 2 mins(55#/45#)
promptly at 2 min mark begin
1 min AMRAP of Strict Sit Ups feet held w DB's
REST 1 min after each round.
Try to maintain at least a full minute on plank and stay within 5 reps of your 1st round on Strict Sit Ups.
SCORE: Planks seconds+reps of SU's
Ex. Six Pack Sarah-Round 1-2-3
45#-100 secs-80 secs-60 secs
Sit ups-30 reps-20 reps-15 reps
=305 reps
Rx+: Sub L-Sit hold off Paralettes and GHD Sit Ups
Rx: As written
Rx2: 35#/25# plate, Strict Sit ups
Rx3: Bodyweight Plank and regular Sit Ups
| Seth B | 235 Rx | 35-45 secs Plank 21-25 SU's not like six-pack sarah | | Rachel T | Done Rx+ | 😬 | | Taeja | 272 Rx | Plank: 30,60,44,60 sit-ups: 14,16,22,26 | | Joshua B | 368 Rx+ | |
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SHRED 3/29/18
(Check In)
WARM UP with TODDIZZLE OR SETH
WORKOUT: EMOM's to AMRAP
Reminder: Bring a friend Friyayy!!
4 min EMOM
Side Plank off hand-20 secs switch sides each round
4-Burpees
4-Thrusters (using barbell 45#/35# preferably)
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5 min EMOM
Plank Hold-20 secs
5-Burpees
5-Thrusters
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6 min EMOM
Hollow Body Hold-20 secs
6-Burpees
6-Thrusters
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7 min AMRAP of
Rollouts or TTB-7 reps
Burpees-7 reps
Thrusters-7 reps
Coach first 4 mins should feel like a warm up, but on 2nd and 3rd tier feel free to increase reps for super soldier dragon level athletes. If we were to give a goal on this it would be to get to 4th and final tier and hit over 5 rds of it.
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WARM UP 3/29/18
(Check In)
FOAM ROLL-Calves,Ant Tib,Underside of foot,GLutes,Hamstrings then Chest and Delts
GROUP WARM UP
Monster Walk-25 ft
Walking Inchworms-25ft
Walking Lunges-50 ft
Seal Walk or Crab Walk-50 ft
Then
Beep Test-2-3 rounds or Jog-400 m outside
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Then as you come in line up boxes for cool photos and perform
5-Burpee Step Overs
5-Burpee Box Overs/Step Overs at higher
Plank-30 secs
Sit Ups-10 reps
Twisted Lizard-30 secs R/L
Spiderman to Hammy-30 secs R/L
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GM-10 reps
Barbell Row-10 reps
Hangclean high pull-10 reps
Powerclean 3 position-top down 3 of each.
Metcon first then Abacaconda
INDIVIDUAL COOLDOWN
Upward Dog-1 min
Scorpion-1 min R/L
Calf Smash-2 mins
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