WOD Blog
 | Mon, Jan 28 2019 |  |
 | Welcome: Kirklin |
| SKILL WORK 1/28/19 | WARM UP 1/28/19 | METCON 1/28/19 | SHRED 1/28/2019 | Other Results |
SKILL WORK 1/28/19
(Reps)
EMOMx12 (3 sets)
MIn 1: Strict Pull Up-12 reps
Min 2: Agility Ladder In N Outs-Back and Forth Twice
Min 3: Ring Dip Support Hold-20-30 seconds
Min 4: REST
We are looking for 12 strict pull ups IN A ROW so use a band if needed to achieve this. If you can maintain 12 strict in a row for all sets add weight.
| Ian | all Rx | | | Vince | 51 Rx | | | Taylor Bo | 64 | rx2 | | Keith C | 36 Rx | | | Derek N | 12strict first round Rx | | | Joshua B | 2 reps shy of completing the 12 reps Rx | |
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WARM UP 1/28/19
(Check In)
FOAM ROLL- Calves, Lats, Traps
GROUP WARM UP
4 Min AMWAP:
Burpee+5 jumping Jacks-5 reps
Shuttle Jog-40 m
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Band Pull Apart-30 reps (mix styles)
Walking Plank-30 secs
Q-ped w/ reach-7 reps R/L
Reverse Shoulders-30 secs
Downward Dog-30 secs
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Scap Pulls-20 reps
Strict Pull Up w/ 3 sec eccentric-3 reps
Ring or Matador Support Hold-15 secs
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Go over skill work and try out agility ladder
COOLDOWN
Overhead Stretch-1 min R/L
Lateral Band Opener-1 min R/L
Rig Calf Stretch-1 min R/L
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METCON 1/28/19
(Reps, Rx+, Rx2, Rx3)
10 Rounds 1 min ON/1 min OFF:
Burpee Plate to Overhead-5 reps (45#/35#)*
AMRAP: Shuttle Runs (10 m increments, touch the ground with one hand on each shuttle run) w/ time remaining
Every 10 m shuttle run counts as one rep. No rep for half completed runs.
*You may prop your plate up on a 10# or 15# to avoid pinching your fingers if you like.
Goal: Mystery
Tip: Try to match the same number of shuttle runs each round and work until the buzzer!
Purple Rx+: Sub 5 Devil Press (50#/35# pair)
Blue: Rx: As written
Orange Rx2: 35#/25# plate
Yellow Rx3: 25#/15# plate
MODWOD white: regular burpee or burpee to box
| 1st | 73 Rx+ | Hayleigh Mon, Jan 28, 2019 | | 2nd | 61 Rx+ | Janelle Mon, Jan 28, 2019 | | 3rd | I got to run today :) :) :) Rx | Sarah D Mon, Jan 28, 2019 | | 1st | 85 Rx+ | Todd N Mon, Jan 28, 2019
Charles G Mon, Jan 28, 2019 | | 2nd | 82 Rx+ | Wesly Mon, Jan 28, 2019 | | 3rd | 123 Rx | Spencer Ch Mon, Jan 28, 2019 |
| Kai | 94 Rx | | | Vince | 97 Rx | | | Charles G | 85 Rx+ | | | Nick | 75 Rx | | | Griff | 99 Rx2 | | | Eric F | 100 Rx | | | Julia Goldst | 83 | Sub 15 sit ups for burpees | | Ian | 109 Rx | | | Alyssa C | 109 Rx | | | Grant H | 109 Rx | | | Steve M | 108 Rx | | | Tracie | 78 Rx2 | | | Sandra D | 44 calories | ski erg for running | | Diana W | 90 Rx2 | | | Gavin L | 44 Rx3 | box burpees | | Heather Lo | 65 | box burpee 10lb | | Rhea | 56 | box burpee 5lb | | Katheryn | 87 Rx2 | | | Scott B | 84 Rx | | | Jeremy B | 64 Rx | | | Bill | 88 Rx | | | Ryan Pow | 93 Rx | | | Rebecca W | 82 Rx | | | Spencer Ch | 123 Rx | | | Todd N | 85 Rx+ | | | Anisha | 78 Rx2 | | | Luis Mu | 92 Rx | | | Keith C | 87 Rx | | | Nate D | 111 Rx | | | Brett L | 97 Rx | | | Wesly | 82 Rx+ | | | JASON BEN | 102 Rx | | | Kirklin | 87 Rx2 | | | Bj | 74 Rx | | | Saori | 100 Rx | | | Rachel T | 96 Rx | | | Louise | 50 Rx3 | weight too heavy? | | Alyssa D | 116 Rx | | | Janelle | 61 Rx+ | | | Derek N | 92 Rx | | | Sarah D | I got to run today :) :) :) Rx | | | Joshua B | 100 Rx | | | Hayleigh | 73 Rx+ | |
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SHRED 1/28/2019
(Time)
WARM UP:
- Spiderman to hammy
- pray pose- 30 sec.
- hip bridge- 30 seconds
- 20m monster walk
- 20m Frankenstein walk
- front to back hops- 30 sec.
- side to side hops- 30 sec.
- 4 square hops- 30 sec.
2 rounds
- 12/9 cal bike
- 10m broad jump
- 10 light deadlifts
- 10 air squats
WORKOUT
8- 3 minute rounds
- 20m broad jump
- 15 DB deadlifts (go heavier)
- 10 air squats
- max distance assault bike
ROMWOD
- lower body
| Selleck | :) Rx | | | Anna E | :) Rx | | | Jonathan K | 2.9 miles Rx | 55# dbs |
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