WOD Blog
 | Wed, Apr 17 2019 |  |
 | Welcome: Michael H |
| METCON 4/17/19 | WARM UP 4/17/19 | SKILL WORK 4/17/19 |
METCON 4/17/19
(Time, Rx+, Rx2, Rx3)
4 Rounds each for Time:
STO (135#/95#)-9 Reps
TTB-12 Reps
Lateral Burpee-15 Reps
Machine Calories-18/15 Reps
REST 2 minutes
Goal: Sub 12 for all sets combined NOT including rest. Total CAP at 24 minutes.
Tip: You are meant to treat each round as a fast pace effort. Aim to match or beat what you hit the previous round. You should be able to do the STO weight unbroken each set. Scale to allow this.
Purple Rx+: 165#/115#
Blue Rx: As written
Orange Rx2: 115#/75#, sub KTC
Yellow Rx3: 75#/55#, sub regular burpees, 15/12 Cals
White MODWOD: Sub Single DB STO, Bodybuilders
| 1st | 13:04 Rx | Alyssa C Wed, Apr 17, 2019 | | 2nd | 13:28 Rx | Janelle Wed, Apr 17, 2019 | | 3rd | 14:00 Rx2 | Kirklin Wed, Apr 17, 2019 | | 1st | 9:22 Rx+ | Seth B Wed, Apr 17, 2019 | | 2nd | 11:54 Rx+ | Charles G Wed, Apr 17, 2019 | | 3rd | 10:07 Rx | Wesly Wed, Apr 17, 2019 |
| Cammon | 13:10 Rx2 | | | Spencer Da | 13:29 Rx2 | | | Charles G | 11:54 Rx+ | | | Jonathan K | 13:41 Rx | | | Vince | 12:47 | 95#, 10 cals on bike, all else RX | | Derek N | 17:36 Rx2 | | | Shane | 13:55 Rx2 | 115# | | Ian | 13:31 Rx2 | 115# and RX | | Tracie | 13:35 Rx3 | | | David S | 13:11 Rx2 | 75lbs STO | | Katheryn | 12:40 Rx3 | | | Seth D | 15:37 Rx2 | mod 75 sto | | Seth B | 9:22 Rx+ | Rowed | | Julia Goldst | 11:29 | SA DB STO (50#), 24 sit ups, athletic burpees, bike calories | | Brad Le | 12:11 | At school; 50 lb bells, | | Derek M | 14:50 Rx | | | Wesly | 10:07 Rx | 2:24, 2:20, 2:30, 2:53 | | Kolton | 12:16 Rx | | | Kirklin | 14:00 Rx2 | | | Michael H | 17.31 Rx3 | | | Todd N | 13:40 Rx | | | JASON BEN | 13:59 Rx2 | 135#. 6ttb/6ktc each round | | Louise | 22 Rx3 | | | Alyssa C | 13:04 Rx | bike | | Janelle | 13:28 Rx | | | Nate D | 11:01 Rx | | | John L | 22:17 Rx2 | |
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WARM UP 4/17/19
(Check In)
FOAM ROLL- Traps, Lats, Calves, Front of Shoulder
GROUP WARM UP
Machine-20/15 Calories
Barbell Strict Press (w/ pause)-15 reps
Lateral Burpee-10 reps
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Plate Int/Ext Rotation-15 reps R/L
YTW's-10 reps each position
Q-ped w/ reach-10 reps R/L
Hollow Hold-30 secs
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Scap Pulls-10 reps
Strict KTC-10 reps
Strict Leg Raise OR TTB-5 reps
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Begin skill work, warm up STO before metcon.
COOLDOWN
Banded Lat Stretch-2 mins R/L
Banded Bully-2 mins R/L
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SKILL WORK 4/17/19
(Reps, Rx+, Rx2, Rx3)
Alt EMOM x 10
Min 1: L-Sit Pull Up: 3-7 reps
Min 2: Rollout-10 reps
Start at either station. Focus on keeping your legs as high and straight as possible on the L-sit pull up.
Purple Rx+: Add a weight vest
Blue Rx: As written
Orange Rx2: Sub Regular Strict Pull Up 3-7 reps+Strict TTB 5 reps OR Band Assisted Pull Up x 5-7 reps+Straight Leg Raise-5 reps
Yellow Rx3: Sub Band Assisted Pull Up 5-7 reps+7 strict KTC
White MODWOD: Sub Ring Row x 10 reps, lying TTB x 5-7 reps, plank hold 30 secs
| Derek N | 10 Rx | | | Ian | yes Rx | | | Shane | Yes Rx | | | Eric M | 7reps each rd Rx | |
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