WOD Blog
 | Wed, Apr 10 2019 |  |
| METCON 4/10/19 | SKILL WORK 4/10/19 | WARM UP 4/10/19 |
METCON 4/10/19
(Time, Rx+, Rx2, Rx3)
FOR TIME:
20-18-16-14-12-10-8-6-4-2 Reps of:
Pull Up
Box Jump (24''/20'')
Goal: Sub 13, CAP at 17 minutes.
Tip: This workout has a lot of transitions! Aim to move quickly from one movement to the next, especially in the lower rep rounds.
Purple Rx+: Sub CTB Pull Up, 30''/24''
Blue Rx: As written
Orange Rx2: Sub Jump CTB, Step Ups allowed
Yellow Rx3: Sub Jump Pull Up or ring row, 20''/16''
White MODWOD: Sub Ring Row, Plate Step Up
| 1st | 15:57 Rx | Alyssa C Wed, Apr 10, 2019 | | 2nd | 11:27 Rx2 | Sandra D Wed, Apr 10, 2019 | | 3rd | 14:27 Rx2 | Jayne Wed, Apr 10, 2019 | | 1st | 6:45 Rx | Christopher T Wed, Apr 10, 2019 | | 2nd | 10:10 Rx | Nate D Wed, Apr 10, 2019 | | 3rd | 10:51 Rx | Wesly Wed, Apr 10, 2019 |
| Charles G | 10:59 Rx | | | Spencer Da | 12:38 Rx2 | Orange | | Laura E | 14:31 | ring rows | | Ian | 14:40 Rx | | | David S | 15:50 Rx2 | | | eli r | 12:30 mod | Step ups. Elevated ring rows | | Sandra D | 11:27 Rx2 | | | Tracie | 13:46 | RX21.5 JPU 20' step ups | | Luis Mu | 11:05 Rx2 | | | Katheryn | 17:00 dnf Rx3 | finished after time elasped | | Vince | 15:46 Rx | | | Bill | 17:00 Rx2 | DNF round 8 | | Julia Goldst | 16:35 | Ski Erg Calories, Step Ups (20'') | | Scott B | 17:00 DNF Rx | 7/10 pull-up | | Christopher T | 6:45 Rx | Unbroken on all pull ups. Should’ve done RX+ | | Spencer Ch | 14:17 Rx | | | Anisha | 13:14 Rx3 | | | Grant H | 11:06 Rx | | | Wesly | 10:51 Rx | | | Nate D | 10:10 Rx | | | Joshua T | 12.32 | White | | Keith C | 13:32 Rx2 | JCTB 24'BoxJ's | | Diana W | 7:52 Rx3 | | | Jayne | 14:27 Rx2 | | | Louise | 11:30 Rx3 | | | John L | 12:22 Rx | | | Todd N | 13:22 Rx | | | Alyssa C | 15:57 Rx | |
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SKILL WORK 4/10/19
(Reps, Rx+, Rx2, Rx3)
16 min timer:
3-4 Rounds:
A1. Strict HSPU-5 reps (can break up sets if needed)
A2. DB Strict Press (pair)-10 reps
A3. Seal Walk-20 m
REST 2 minutes
Perform all three movements back to back. Then rest at least two minutes. Pick a DB weight that challenges you, but allows 10 reps in a row.
Purple Rx+: Sub 10 HSPU unbroken. Add a deficit if needed.
Blue Rx: As written
Orange Rx2: Sub Pike Push Ups on Box
Yellow Rx3: Sub Band Assisted Push Ups x 10 reps, Bear Crawl
White MODWOD: Sub 30 second plank hold, or see coach for personalized mods.
| 1st | 16:53 Rx2 | Rebecca W Wed, Apr 10, 2019 | | 2nd | 3 Rx2 | Katheryn Wed, Apr 10, 2019 | | 3rd | 2+3 Rx2 | Jayne Wed, Apr 10, 2019 | | 1st | 3 Rx | Vince Wed, Apr 10, 2019
Ian Wed, Apr 10, 2019 | | 2nd | 4rds Rx2 | Keith C Wed, Apr 10, 2019 | | 3rd | 3 Rx2 | Bill Wed, Apr 10, 2019 |
| Ian | 3 Rx | | | Vince | 3 Rx | | | Katheryn | 3 Rx2 | | | Bill | 3 Rx2 | | | Keith C | 4rds Rx2 | | | Diana W | :) | :) | | Rebecca W | 16:53 Rx2 | | | Jayne | 2+3 Rx2 | |
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WARM UP 4/10/19
(Check In)
FOAM ROLL- Quads, Calves, Lats, Traps, Hamstrings, Glutes
GROUP WARM UP
Shuttle Jog-2 mins
Heel Walk-20 m
Toe Walk-20 m
Bear Crawl-20 m
DB OH Carry-40 m R/L
DB Strict Press-10 reps R/L
DB High Pull-10 reps R/L
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YTW's-10 reps each position
Walking Plank-30 secs
Reverse Shoulders-30 secs
Downward Dog w/ Shoulder Tap-20 reps
Handstand Hold-30 secs
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Arch Hollows-10 reps
Strict Pull Up-5 reps
Kipping Pull Ups-5 reps
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Begin Skill, warm up box jump after metcon
COOLDOWN
Overhead stretch-2 mins R/L
Lateral Band Opener-2 mins R/L
Rig Calf Stretch-1 min R/L
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