WOD Blog
 | Mon, Apr 15 2019 |  |
 | Happy Birthday: Ryan Pow & Madison S |
| SKILL WORK 4/15/19 | METCON 4/15/19 | SHRED 4/15/2019 | WARM UP 4/15/19 |
SKILL WORK 4/15/19
(Height)
15 Min Timer:
5 Sets:
High PVC Jump Over-5-5-3-1-1
Side Plank-30 secs R/L
REST 1 min
Build up in height on the PVC Jump Over. Focus on being explosive each rep! Record your highest jump. Add weight to the side plank if needed to make it more challenging.
| 1st | 36.5 Rx | Alyssa C Mon, Apr 15, 2019 | | 2nd | 35 Rx | Kirklin Mon, Apr 15, 2019 | | 3rd | 34” Rx | Rachel T Mon, Apr 15, 2019 | | 1st | 60 (5') Rx | Kolton Mon, Apr 15, 2019 | | 2nd | 50' Rx | Wesly Mon, Apr 15, 2019 | | 3rd | 48' Rx | Scott B Mon, Apr 15, 2019 |
| Ian | 46.5 Rx | | | Vince | ? Rx | whatever Cammon, Daveed and Eric did | | Tracie | 24 Rx | | | Scott B | 48' Rx | 30' box +45+45+35+25+25 or so? | | Eric M | 47 Rx | | | Katheryn | 28 Rx | | | Derek N | 46.5 Rx | | | Kolton | 60 (5') Rx | white men can jump ;) | | Pete | 46.5 Rx | | | Rachel T | 34” Rx | | | Jayne | 26 Rx | | | Alyssa C | 36.5 Rx | (45lb + 10) failed 38.25 | | Wesly | 50' Rx | | | Todd N | 40' Rx | missed 42' | | Louise | :) | hamstring issue | | Kirklin | 35 Rx | | | Bj | 34” Rx | |
|
METCON 4/15/19
(Time, Rx+, Rx2, Rx3)
5 Rounds For Time:
CTB Pull Up-15 reps
HR Push up-15 reps
Box Jump-15 reps (30''/24'')
Goal: Sub 15, CAP at 18 minutes.
Tip: On the gymnastics movements, consider breaking into smaller sets from the beginning to avoid going to muscular failure.
Purple Rx+: Sub HSPU
Blue Rx: As written
Orange Rx2: Sub Jump CTB Pull Ups, Incline Push Ups, 20''/16'' (still jump)
Yellow Rx3: Sub Ring Rows, Incline Push Ups, Step Ups allowed
White MODWOD: See coach for personalized mods!
| 1st | 16:13 Rx | Rachel T Mon, Apr 15, 2019 | | 2nd | 16:25 Rx | Alyssa C Mon, Apr 15, 2019 | | 3rd | 16:41 Rx | Janelle Mon, Apr 15, 2019 | | 1st | 14:45 Rx+ | Charles G Mon, Apr 15, 2019 | | 2nd | 12:30 Rx | Steve M Mon, Apr 15, 2019 | | 3rd | 13:48 Rx | Kolton Mon, Apr 15, 2019 |
| Charles G | 14:45 Rx+ | | | Eric F | 14:44 Rx | | | Jessie | 17:25 Rx3 | | | Julia Goldst | 16:43 | Ski erg calories, 10 push ups, box jumps (24’’) | | Derek N | 16:10 Rx | | | Ian | 16:03 Rx | | | Shane | DNF Rx | Finished 4th rd | | Vince | 16:16 Rx | | | Sandra D | 13:16 | step ups 20' | | Tracie | 14:25 Rx2 | | | Scott B | 16:50 Rx2 | Jump CTB, HR push up, + 20' BJ | | Eric M | 16:16 Rx | | | Luis Mu | 10:33 Rx2 | | | David S | 15:53 Rx2 | | | eli r | 13:30 | Strict pull ups 24 in box | | Steve M | 12:30 Rx | | | Katheryn | 14:38 Rx2 | 20' box jumps | | Bill | 16:57 Rx2 | | | Grant H | 14:20 Rx | | | Katriel-Maria | 14:08 Rx2 | | | Kolton | 13:48 Rx | | | Pete | 16:40 Rx2 | Rx - Regular pushups and JCTB | | Rachel T | 16:13 Rx | | | Joshua T | 11:21 Rx2 | white | | Brett L | 14:57 Rx2 | RX Except J CTB | | Keith C | 13:21 Rx2 | | | Alyssa C | 16:25 Rx | | | Jayne | 17:30 Rx2 | | | Todd N | 14:36 Rx | | | Wesly | 14:41 Rx | | | Kirklin | 12:34 Rx2 | | | Janelle | 16:41 Rx | | | Nate D | 14:14 Rx | | | Bj | 17:33 Rx2 | Reg push up, 24” box jump | | Saori | 15:33 Rx2 | normal pull up, HRPU, 24' BJ |
|
SHRED 4/15/2019
(Time)
WARM UP:
2 rounds
- 12 cal bike
- 10 box step ups/ box jumps on 2nd round
- 5 burpees
- 40m overhead carry R/L
- 5 strict press R/L
- samson stretch R/L 30 seconds
- pigeon stretch R/L 30 seconds
- pray pose to hammy 30 sec. R/L
-------------------------
WORKOUT: for time…
*33 minute cap
Buy in: 1 mile bike
100 Overhead lunges (50/35#... stationary or walking)
100 Box jumps
100 Burpees
Cash out: 1 mile bike
NOTE: partition as desired
-----------------------------
ROMWOD:
Quads, glutes, shoulders
| Laura E | 31:29 | 10 #35 lunge, 90 #20 |
|
WARM UP 4/15/19
(Check In)
FOAM ROLL- Lats, Traps, Calves
GROUP WARM UP
2 Sets:
Side to Side Hops-30 reps
Back and Forth Hops-30 reps
Calf Raise off Plate-10 reps (place a plate next to the rig to help balance, or place box near rig and stand on that)
Lateral Step Up-5 reps R/L
Box Facing Step Up (or box jump)-10 reps
----------------------------------
Scap Push Up-10 reps
Push Up w/ Slow Eccentric-5 reps
Thumbs Up-10 reps
Breaststrokes-10 reps
----------------------------------
Rig Calf Stretch-30 secs R/L
Strict Chin Up Hold Above Bar-Accumulate 20 secs
Arch Hollows-10 reps
Kipping Pull up-5 reps
CTB Pull Up-5 reps
----------------------------------
Begin Skill Work
COOLDOWN
Overhead Stretch-2 mins R/L
Lateral Band Opener-2 mins R/L
Rig Calf Stretch-1 min R/L
|
