WOD Blog
 | Wed, Sep 26 2018 |  |
| DURANTE'S CORE 9/26/18 | METCON 9/26/18 | WARM UP 9/26/18 |
DURANTE'S CORE 9/26/18
(Time, Rx2)
5 Rounds for QUALITY:
10 Hollow Rocks
10 V-ups
10 Tuck Ups
10 Second Hollow Hold
REST 1 min
CAP at 15 minutes
Rx: As written
Rx2: modified hollow rock and hold as needed, sub toe touches for V-ups, bicycle crunches for tuck ups.
| Eric P | did it! Rx | | | Derek N | Did it | 3 rounds |
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METCON 9/26/18
(Reps, Rx+, Rx2, Rx3)
20 Minute AMRAP:
Back Squat-20 Reps (135#/95#)
Powerclean-20 reps (115#/75#)
Run-200 m
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Back Squat-20 Reps (165#/115#)
Powerclean-20 reps (115#/75#)
Run-200 m
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Back Squat-20 reps (185#/135#)
Powerclean-20 reps (115#/75#)
Run-200 m
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Back Squat-20 reps (225#/155#)
Powerclean-20 reps (115#/75#)
Run-200 m
Count each run as 20 reps. No reps for incomplete runs. If you finish before time expires, go back to the beginning!
Tip: Break back squats well before failure. Try to maintain touch n go sets on powercleans.
Rx+: Begin at 165#/115# last set at 265#/175#
Rx: As written
Rx2: Begin at 115#/75#, end at 185#/135#, 95#/65# powerclean
Rx3: Use these weights or see coach for modifications!
95#/65#
115#/75#
135#/95#
165#/115#
75#/55# powerclean
| 1st | 240 Rx | Hayleigh Wed, Sep 26, 2018 | | 2nd | 220 Rx | Alyssa C Wed, Sep 26, 2018 | | 3rd | 215 Rx | Janelle Wed, Sep 26, 2018 | | 1st | 240 Rx | Jonathan K Wed, Sep 26, 2018 | | 2nd | 213 Rx | Todd N Wed, Sep 26, 2018 | | 3rd | 211 Rx | Eric P Wed, Sep 26, 2018 |
| Jonathan K | 240 Rx | technically i finished the last run at 20:03 | | Eric P | 211 Rx | | | Tracie | 180 Rx3 | | | Katheryn | 194 Rx2 | | | Luis Mu | 160 Rx | | | Ian | 160 Rx2 | | | Derek N | 100 Rx | | | Vince | 160 Rx | missed the last run by 5 seconds. | | Bill | 185 | modcon PC 115#; BS 115/145/165/185 & 250m row | | Alyssa C | 220 Rx | | | Scott B | 150 Rx2 | | | Saori | 185 Rx | Tough leg day | | Rachel T | 190 Rx | That was super fun! | | Deven D | 180 Rx | | | Janalyn | 136 Rx | | | Hayleigh | 240 Rx | 19:54 finished | | Janelle | 215 Rx | 15 power cleans on round 4 | | Brad Le | 196 Rx | | | Todd N | 213 Rx | | | Joshua B | 185 Rx | |
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WARM UP 9/26/18
(Check In)
FOAM ROLL-Calves, Quads, Lats, Forearms, Traps
GROUP WARM UP
Jog-300 m
Monster Walks-20 m
Frankensteins-20 m
Grapevines-20 m R/L
High Knees-20 m
Butt Kickers-20 m
Duck Walk-20 m
Walking Inchworm-10 m
Walking Groiner-10 m
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Hip Rotations-20 reps R/L
Spiderman to Hammy (flex foot)-4 sets passing b/t positions
Praying Pose to Hammy-30 secs each position
YTWL's-10 reps each
Puppy Dog-30 secs
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Clean Deadlift-5 reps
Clean High Pull-5 reps
Powerclean-5 reps
Good morning (mix stance)-10 reps
Back Squat w/ Pause-10 reps
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Brief metcon and get weights ready!
COOLDOWN
Couch Stretch-2 min R/L
Downward Dog w/ foot crossed-1 min R/L
Calf and upper back smash
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