WOD Blog
 | Tue, Mar 19 2019 |  |
| METCON 3/19/19 | SKILL WORK 3/19/19 | WARM UP 3/19/19 | SHRED 3/19/2019 |
METCON 3/19/19
(Reps, Rx+, Rx2, Rx3)
6-3 Min Rounds, 1 min REST b/t Rounds:
Run-200 m
Air Squat-25 reps
w/ time remaining:
Box Over (24''/20'') (step down)
Goal: 125+ Box Overs
*Box Overs are the only movement counted in your score today.
Tip: Aim to complete the same number or increase the number of box overs each round! We are looking for an aggressive but repeatable pace!
Purpose: The air squat's functionality cannot be overstated. We perform this movement multiple times a day, everyday for our entire lives. Training it is key to preserving our longevity and maintaining independence as we age.
Purple Rx+: 30''/24''
Blue Rx: As written
Orange Rx2: Stepovers allowed
Yellow Rx3: 150 m Run, 20''/16''
White MODWOD: 100 m run, Air Squat to Box, Step Ups
| 1st | 80 Rx+ | Laura E Tue, Mar 19, 2019 | | 2nd | 175 Rx | Saori Tue, Mar 19, 2019 | | 3rd | 156 Rx | Julia Goldst Tue, Mar 19, 2019 | | 1st | 147 Rx+ | Deven D Tue, Mar 19, 2019 | | 2nd | 143 Rx+ | Seth B Tue, Mar 19, 2019 | | 3rd | 136 Rx+ | Wesly Tue, Mar 19, 2019 |
| Charles G | 130 Rx | | | Janelle | 93 Rx | row 300m | | Boots | 150 Rx | | | Julia Goldst | 156 Rx | | | Laura E | 80 Rx+ | | | Ryan Pow | 140 Rx | | | Ian | 151 Rx | | | Derek N | 167 Rx | | | Vince | 144 Rx | | | David S | 122 Rx | maybe ran too fast | | Tracie | 89 Rx2 | | | Steve M | 202 Rx | | | Cherise | 49 Rx | | | Katheryn | 196 Rx3 | 20' step overs | | Eric F | 135 Rx | | | Katriel-Maria | 119 Rx2 | | | Seth B | 143 Rx+ | Feel like a midget is sitting on my shoulders | | Scott B | 62 Rx+ | 15+13+9+10+7+8 | | Pete | 152 Rx | | | Brian C | 122 Rx | | | Spencer Ch | 132 Rx+ | | | Rachel T | 153 Rx | | | Megan A | 63 Rx | | | Wesly | 136 Rx+ | | | Deven D | 147 Rx+ | | | Keith C | 102 Rx | | | Jayne | 64 Rx | | | Todd N | 131 Rx | | | Alyssa C | 133 Rx | NOPE.... not feelin it today | | Brett L | 134 Rx | | | John Lu | 133 Rx | | | Kai | Bench 135 5 reps Rx3 | Didn't do wod | | Joshua B | 162 Rx | | | Bj | 52 Rx2 | | | Saori | 175 Rx | |
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SKILL WORK 3/19/19
(Weight)
For QUALITY w/ a 14 min Timer:
3-4 sets:
Lateral Step Up-5 reps R/L (slow eccentric)
Weighted Plank-1 min
Farmers Carry-40 m (pair)
REST 30 secs-1 min
Aim for controlled movement on the lateral step up. Choose a weight you can perform a full minute on the plank. Use bodyweight if needed! Choose a challenging pair of DB's or KB's for farmer's carry.
| 1st | 70# kb carry Rx | Saori Tue, Mar 19, 2019 | | 2nd | 44 Rx | Janelle Tue, Mar 19, 2019 | | 3rd | 25# & 26# Rx | Jayne Tue, Mar 19, 2019 | | 1st | 90# Plank 2-44# farmer carry Rx | Keith C Tue, Mar 19, 2019 | | 2nd | 90# Rx | Ian Tue, Mar 19, 2019
Vince Tue, Mar 19, 2019 | | 3rd | 80# Rx | Derek N Tue, Mar 19, 2019 |
| Vince | 90 Rx | | | Janelle | 44 Rx | 44# KB pair | | Ian | 90# Rx | | | Derek N | 80# Rx | | | Katheryn | 20 Rx | | | Bill | modwod | Snatch, PP, & DU technique work | | Pete | 55# Rx | | | Keith C | 90# Plank 2-44# farmer carry Rx | | | Jayne | 25# & 26# Rx | | | Saori | 70# kb carry Rx | |
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WARM UP 3/19/19
(Check In)
FOAM ROLL: Calves, Lats, Traps, Front of Shoulder
GROUP WARM UP
EMOM 3
Air Squat-10 reps (mix stance)
Shuttle Jog w/ time remaining OR run 100 m outside w/ time remaining
-----------------------------
Frankensteins-20 m
Monster Walks-20 m
Walking Groiner w/ pause at bottom-10 m
Walking Inchworm into Upward Dog-10 m
Downward Dog w/ foot crossed-20 secs R/L
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Lateral Step Up-5 reps R/L
Box Facing Step Up-10 reps
Box Jump-5 reps
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Begin Skill Work
COOLDOWN
Groiner Stretch-1 min R/L
Rig Calf Stretch-1 min R/L
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SHRED 3/19/2019
(Reps)
WARMUP:
- 2 minute shuttle jog
- 80m farmer carry
- Samson stretch: 30 seconds R/L
- 30 second side plank from hand R/L
- downward dog: 30 seconds
- upward dog: 30 seconds
- 30 second push up plank
- 3 push ups with slow eccentric (5 count)
- 30 second hollow body hold
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WORKOUT:
10 minutes for distance of a farmer carry (55/35)
*Every time you drop your dumbbells perform...
- 10 weighted Russian twists
- 200m run
REST 3 minutes
10 minutes for MAX push ups
*Every time you stop, perform...
- 10 ab mat sit-ups
- 200m run
NOTE:
10m farmer carry= 5 reps
1 push up= 1 rep
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ROMWOD: upper body
- forearms and chest
| Jonathan K | Present Rx | | | Laura E | :) Rx | | | Vince | 144 Rx | | | Eric M | 160 FC, 60 PU Rx | |
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