WOD Blog
 | Wed, Apr 3 2019 |  |
 | Happy Birthday: Diana A |
| METCON 4/3/19 | SKILL WORK 4/3/19 | WARM UP 4/3/19 |
METCON 4/3/19
(Time, Rx+, Rx2, Rx3)
For Time:
Burpee To Target-60-40-20
TTB-30-20-10
Goal: Sub 15, CAP at 18 minutes.
Tip: Keep a steady pace on the burpees. Break TTB into small sets from the beginning to avoid going to failure.
Purple Rx+: Burpee to 6 inch target
Blue Rx: As written
Orange Rx2: Sub KTC
Yellow Rx3: Sub Lying TTB
White MODWOD: Sub Bodybuilder
| 1st | 12:47 Rx+ | Darise Wed, Apr 3, 2019 | | 2nd | 17:05 Rx+ | Alyssa C Wed, Apr 3, 2019 | | 3rd | 18:00 Rx+ | Janelle Wed, Apr 3, 2019 | | 1st | 13:30 Rx+ | Nate D Wed, Apr 3, 2019
Eric F Wed, Apr 3, 2019 | | 2nd | 13:38 Rx+ | Charles G Wed, Apr 3, 2019 | | 3rd | 14:25 Rx+ | Todd N Wed, Apr 3, 2019 |
| Eric M | 12:30 Rx | | | Charles G | 13:38 Rx+ | | | Janelle | 18:00 Rx+ | | | Eric F | 13:30 Rx+ | | | Bill | 17:35 Rx2 | | | Luis Mu | 15:29 Rx | | | Cherise | 13:57 | 60-40-20 each step ups and sit ups | | Keith C | 14:57 Rx2 | | | Todd N | 14:25 Rx+ | | | Nate D | 13:30 Rx+ | | | Kolton | 14:31 Rx+ | | | Darise | 12:47 Rx+ | | | Alfonso | 17:55 Rx+ | | | Alyssa C | 17:05 Rx+ | | | Wesly | 15:32 Rx+ | | | Kirklin | 16:57 Rx | | | John L | 15:19 Rx | |
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SKILL WORK 4/3/19
(Reps, Rx+, Rx2, Rx3)
EMOM 16
Min 1: Chin Up-Max Consecutive
Min 2: L-sit Hold-20-30 seconds (does not have to be consecutive)
Min 3: Band Pull Apart-20 Reps
Min 4: REST
Start on any station. If you cannot do more than 5 consecutive chin ups use band assistance. Utilize parallettes, matador, or rings for L-sit hold.
Purple Rx+: Add weight to chin up. Choose this option if you can do more than 10 in a row.
Blue Rx: As written
Orange Rx2: Sub Band Assistance where you can get at least 7 reps, knees tucked L-sit.
Yellow Rx3: Sub Lat pulldown x 15 reps or Max consecutive ring rows, Hollow Hold
| Eric M | Finished Rx | | | Bill | 😬 Rx2 | | | Keith C | 4rds Rx | 10 chin ups |
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WARM UP 4/3/19
(Check In)
FOAM ROLL- Lats, Traps, Front of Shoulder
GROUP WARM UP
3 min EMOM
Burpee-5-7 reps
w/ time remaining
Round 1: Chin Up Hold Above Bar ALAP
Round 2: Scap Pulls
Round 3: Arch Hollows
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Band Int/Ext Rotation-10 reps R/L
Band Pull Apart-20 reps
Underhand Pull Apart-20 reps
Hollow Body Hold-30 secs
Rig Lateral Opener-15 secs R/L
Rig Calf Stretch-15 secs R/L
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Brief Skill Work
COOLDOWN
Banded Lat Stretch-2 mins R/L
Lateral Band Opener-2 mins R/L
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