WOD Blog
 | Wed, Mar 27 2019 |  |
| METCON 3/27/19 | WARM UP 3/27/19 | ABCON 5-28-20 |
METCON 3/27/19
(Time, Rx+, Rx2, Rx3)
Every 8 minutes x 4 sets.
Machine-30/25 Calories
Box Jump (24''/20''')-20 reps
Sit Up-20 reps
Machine-30/25 Calories
***Athletes will bike and row each set. They will start on one machine and finish on the other. Score is total times added together.
Goal: Sub 5:00 Per Round, 20:00 or less TOTAL
Tip: The objective today is to push your pace HARD while working and have a significant amount of rest each round!
Purple: 40/32 Calories
Blue Rx: As written
Orange Rx2: 24''/20'' step ups allowed
Yellow Rx3: 20''/16'', 25/20 Calories
White MODWOD: 20/15 Calories, or see coach!
| 1st | 19:35 Rx | Alyssa C Wed, Mar 27, 2019 | | 2nd | 25:00 Rx | Julia Goldst Wed, Mar 27, 2019 | | 3rd | 25:04 Rx | Saori Wed, Mar 27, 2019 | | 1st | 15:16 Rx+ | Seth B Wed, Mar 27, 2019 | | 2nd | 15:08 Rx | Wesly Wed, Mar 27, 2019 | | 3rd | 17:05 Rx | Nate D Wed, Mar 27, 2019 |
| Charles G | 18:51 Rx | | | Cammon | 22:03 Rx2 | dropped to 20 cals after 1st round | | Laura E | 26:03 Rx2 | 20k ,full box jumps | | David S | 23:20 Rx | | | Alyssa C | 19:35 Rx | | | Ian | 25:13 Rx | | | Boots | 21:18 Rx | | | Katheryn | 23:38 Rx3 | 20 cal, 20' box jumps | | Jonathan K | 20:46 Rx | | | Seth B | 15:16 Rx+ | Fran x4 epically painful, solid programming but mean haha | | Tracie | 24:11 | 20 cal 20 inch step ups | | Spencer Ch | 19:24 Rx | | | Vince | 21:53 | dropped to 20 cals after 1st round all else RX | | Pete | 22:00 Rx2 | | | Scott B | 29:31 Rx2 | | | Nate D | 17:05 Rx | Pure death | | Janelle | 25:05 Rx | 5:45.6:20,6:20, 6:40 | | Deven D | 18:56 Rx | | | Jayne | 28 Rx2 | | | Wesly | 15:08 Rx | 3:07, 3:30, 4:01, 4:30 | | Kirklin | 21.45 Rx2 | | | Keith C | DNF Rx2 | | | Julia Goldst | 25:00 Rx | | | John L | 25:44 Rx | | | Saori | 25:04 Rx | 10 Sec loss because I got confused and got off bike at the last round before I ended it |
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WARM UP 3/27/19
(Check In)
FOAM ROLL: Quads, Calves, Front of Shoulder
GROUP WARM UP
2 Rounds:
Machine Calories (one round row, one round bike)-15/12 Cals
Step Up-10 reps
Box Jump-5 reps
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Twisted Lizard-30 secs R/L
Flutter Kicks-50 reps
Upward Dog (stretch forearms)-30 secs
Downward Dog w/ Foot Crossed-20 secs R/L
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Begin Abcon
COOLDOWN
Twisted Lizard-1 min R/L
Upward Dog-1 min
Downward Dog-1 min
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ABCON 5-28-20
(Reps)
5 Min AMRAP:
20 Flutter Kicks (R+L Kick=1)
20 Toe Touches
20 Bicycle Crunches
20 Hollow Rocks (back and forth counts as two reps today)
| Pete | 140 Rx | | | Jayne | 160 Rx | | | Keith C | 160 Rx | |
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