WOD Blog
 | Fri, Mar 29 2019 |  |
| SKILL WORK 3/29/19 | SHRED 3/29/2019 | METCON 3/29/19 | WARM UP 3/29/19 |
SKILL WORK 3/29/19
(Weight, Rx+, Rx2, Rx3)
20 Min Timer:
4 sets:
A1. Strict Pull Up-10-8-6-4
A2. Strict Ring Dip-10-8-6-4
A3. Roll Out-15-15-15-15
REST 2 minutes
We are looking for sets to be consecutive reps, scale to allow this. Focus on quality movement! Treat this like you would a weightlifting day with adequate rest, using additional weight if you can, and focusing on technique.
***If you finish early accumulate 50 band pull aparts.
Purple Rx+: Sub a RMU into strict ring dips. Add weight to all movements.
Blue Rx: As written, add weight as tolerated
Orange Rx2: Use band assistance, try to reduce band tension each set.
Yellow Rx3: Use band Assistance, sub band assisted push up
White MODWOD: Sub Lat Pulldown 15 reps, box push up 15 reps, Plank Hold-30 seconds
| Vince | 4 sets Rx | | | Ian | 45# Rx | | | Katheryn | 4 sets Rx2 | bands: gr,/bl, pur/red, bl/none, bl/none |
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SHRED 3/29/2019
(Time)
WARM UP:
- 2 minute shuttle jog
2 rounds
- 10 air squats
- 5 burpees
- 5 KB Sumo deadlift high pull
- upward dog
- downward dog
- pray pose to hammy
- 10 scap pulls
- 10 arch hollows
- 5 KTC
- 5 TTB
- go over KB tater
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FRIDAY FUN DAY!!
With a 28 minute timer...
Begin by…
In teams of 2 perform 400m run together
Athlete 1: no weight
Athlete 2: medicine ball (20/14#)
--------- THEN-------------------
As a team perform AMRAP
- 20 Lateral burpee over dumbbell
- 30 Air squats
- 20 KB Sumo deadlift high pull
- 30 KB tater
- 20 TTB
Every 7 Minutes on the minute… repeat run as a team. Switch on and off between athlete 1 and athlete 2
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ROMWOD
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METCON 3/29/19
(Reps, Rx+, Rx2, Rx3)
15 min AMRAP:
Pull Up-30 reps
Push Up-30 reps
Double Under-60 reps
Goal: 360+ Reps
Tip: This is a stamina workout. Make sure to break pull ups/push ups into small sets from the beginning to avoid going to muscular failure. Focus on executing your push ups with perfect form even under fatigue!
Purpose: Being able to push and pull our own body weight has great application in many life events such as getting out of the swimming pool, rock climbing, scaling a wall, etc. Having the strength to execute these tasks for prolonged periods ensures we can greater enjoy activities we participate in, and do so safely.
Purple Rx+: Sub CTB Pull Up, Ring Push Ups
Blue Rx: As written
Orange Rx2: Singles x 2, Jump CTB Pull Up, Incline Push Up
Yellow Rx3: Singles, Jump Pull Up
White MODWOD: See coach!
| 1st | 403 Rx | Rachel T Fri, Mar 29, 2019 | | 2nd | 248 Rx2 | Katheryn Fri, Mar 29, 2019 | | 3rd | 523 | Julia Goldst Fri, Mar 29, 2019 | | 1st | 491 Rx | Charles G Fri, Mar 29, 2019 | | 2nd | 435 Rx | Todd N Fri, Mar 29, 2019 | | 3rd | 420 Rx | eli r Fri, Mar 29, 2019 |
| Charles G | 491 Rx | | | Vince | 368 Rx | | | Ian | 307 Rx | | | David S | 270 Rx2 | Double under, push ups, jumping pull ups | | Bill | 268 Rx2 | | | Julia Goldst | 523 | Mod: 15 DL (65#), 30 air squats, 45 Russian twists (10#) | | Katheryn | 248 Rx2 | double unders instead of singles | | Steve M | 415 Rx | | | Seth D | 250 Rx2 | | | eli r | 420 Rx | | | Shane | 231 Rx | | | Rachel T | 403 Rx | DU’s still sketchy | | Todd N | 435 Rx | |
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WARM UP 3/29/19
(Check In)
FOAM ROLL: Quads, Traps, Front of Shoulder, Calves
GROUP WARM UP
2 Rounds:
20 secs ON/10 secs OFF
Jumping Jacks
Side to Side Hops
Back and Forth Hops
Four Square Hops
Push Ups
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Scap Push Up-10 reps
YTW's-10 reps each position
Side Plank off Hand-20 secs R/L
Table Top-7 reps w/ fingers facing away from you
Table Top-7 reps w/ fingers facing towards you
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Calf Rig Stretch-30 secs R/L
Supinated Hang w/ 10 scap pulls-30 secs
Arch Hollows-10 reps
Strict Pull Up-5 reps
Strict Dip OR Close Grip Push Up-5 reps
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Begin Skill Work
COOLDOWN
Overhead Stretch-2 mins R/L
Lateral Band Opener-2 mins R/L
Calf Rig Stretch-1 min R/L
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