WOD Blog
 | Tue, Mar 26 2019 |  |
 | Happy Birthday: Joe Li |
| METCON 3/26/19 | SKILL WORK 3/26/19 | SHRED 3/26/2019 | WARM UP 3/26/19 |
METCON 3/26/19
(Time, Rx+, Rx2, Rx3)
FOR TIME
100 Bar Facing Burpees
*EMOM 3 Front Squats From Ground (185#/115#)
At 3-2-1 go start with burpees. Then when the clock strikes one minute begin EMOM.
*Athletes may squat clean their first rep.
Goal: Sub 14, CAP at 19 Minutes
Tip: Aim to hit a large number of burpees the first minute. Then try to maintain the same number of reps each round after that. It's easy to let time get away from you on this style of workout. Aim to pick up the barbell as soon as the clock beeps to allow yourself time to hit some burpees!
Purpose: When life knocks us down it's important that we can get back up!
Purple Rx+: 225#/155#
Blue Rx: As written
Orange Rx2: 125#/85#,
Yellow Rx3: 95#/65#, sub regular burpees
White MODWOD: Sub Goblet Squat (35#/26#), burpee to box.
| 1st | 14:46 Rx | Alyssa C Tue, Mar 26, 2019 | | 2nd | 15:49 Rx | Janelle Tue, Mar 26, 2019 | | 3rd | 51 reps Rx2 | Jessie Tue, Mar 26, 2019 | | 1st | 12:45 Rx | Charles G Tue, Mar 26, 2019 | | 2nd | 13:00 Rx | Kolton Tue, Mar 26, 2019 | | 3rd | 11:02 Rx2 | Shane Tue, Mar 26, 2019 |
| Cammon | 11:30 Rx2 | Burpee sprints...... | | Gavin L | 52 reps Rx3 | white | | David S | 15:00 Rx3 | bar facing burpee | | Laura E | :) Rx2 | 65# front squat, athletic burpees | | Shane | 11:02 Rx2 | 135# | | Jessie | 51 reps Rx2 | | | Vince | 14:40 Rx2 | | | Katheryn | 11:35 Rx3 | | | Julia Goldst | 14:42 | Single arm burpees, SSB (140#) | | Bill | DNF Rx2 | 61 reps | | Luis Mu | 14:44 | RX weights regular burpees | | Derek N | DNF Rx2 | 30 reps | | Tracie | 14:23 | 55# front squats | | Ian | 18:59 Rx2 | 135# | | Eric M | 13:52 Rx2 | 135# | | Pete | 16:00 Rx3 | Modded like crazy | | Rachel T | DNF Rx | Wish I scaled better. | | Keith C | 18:34 Rx2 | | | Jayne | 18:00 Rx3 | | | Kolton | 13:00 Rx | | | Kirklin | 14:22 Rx3 | | | Janelle | 15:49 Rx | | | Bj | Dnf Rx2 | | | Alyssa C | 14:46 Rx | | | John L | DNF Rx2 | | | Charles G | 12:45 Rx | |
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SKILL WORK 3/26/19
(Rounds, Rx+, Rx2, Rx3)
14 Min Timer:
3-4 sets:
Alt Pistol-10 reps (total)
Pallof Press-10 reps (each side)
Side Plank off Hand-20 secs (each side)
REST 30 seconds
The goal is to focus on quality movement over moving quickly.
Purple Rx+: Add weight to the pistol
Blue Rx: As written
Orange Rx2: Band Assisted Pistol or Pistol on or to a Box
Yellow Rx3: Sub weighted or body weight step up, side plank off elbow or traditional plank off elbows for 30 seconds.
White MODWOD: See coach!
| 1st | 3 Rx | Jayne Tue, Mar 26, 2019 | | 2nd | 3 Rx2 | Katheryn Tue, Mar 26, 2019 | | 1st | 4 rds Rx | Eric M Tue, Mar 26, 2019
Ian Tue, Mar 26, 2019 | | 2nd | 4 Rx2 | John L Tue, Mar 26, 2019
Keith C Tue, Mar 26, 2019 | | 3rd | 3 Rx2 | Pete Tue, Mar 26, 2019
Derek N Tue, Mar 26, 2019 |
| Katheryn | 3 Rx2 | pistol to band | | Derek N | 3 Rx2 | | | Ian | 4 Rx | | | Eric M | 4 rds Rx | | | Pete | 3 Rx2 | Banded pistols | | Keith C | 4rds Rx2 | | | Jayne | 3 Rx | | | John L | 4 Rx2 | |
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SHRED 3/26/2019
(Rounds)
WARM UP:
- 2 minute shuttle jog
- 20m frankenstein
- 20m heel walk
- 20m toe walk
- spiderman to hammy
- pray pose to hammy
- 10 step ups
- 5 box jumps
DEATH BY...
Every 2 minutes for as long as possible
*26 minute cap
- 4 box jumps
- 8 cal bike
- 20m sled push
| Laura E | Full rnds completed (26 min) Rx | 70# sled push | | Jonathan K | Present Rx | |
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WARM UP 3/26/19
(Check In)
FOAM ROLL- Calves, Chest, Lats, Quads
GROUP WARM UP
2 sets:
Air Squat-10 reps
Close Stance Air Squat-5 reps
Bodyweight Lunge-10 reps
Burpee-7 reps
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Band Side Shuffle-10 m R/L
Spiderman to Hammy-30 secs moving back and forth
Push Up Plank-30 secs
Praying Pose-30 secs
Standing Forward Fold w/ Fingers Interlaced-30 secs
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Review Pistol and Begin Skill Work
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After Skill Work
Clean Deadlift-5 reps
Clean High Pull-5 reps
Powerclean-5 reps
Front Squat-5 reps
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Give a few minutes to load up front squat. Then begin metcon.
COOLDOWN
Couch Stretch-2 mins R/L
Banded Lat Stretch-2 mins R/L
Lateral Band Opener-1 min R/L
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