WOD Blog
 | Wed, Apr 24 2019 |  |
| METCON 4/24/19 | ACCESSORY WORK 4/24/19 | WARM UP 4/24/19 |
METCON 4/24/19
(Reps, Rx+, Rx2, Rx3)
15 min Timer:
Buy In: 100/70 Machine Calories
w/ time remaining
AMRAP:
Wall Walk-3 reps*
Pull Up-9 reps
Sled Push-20 m (90#/70#)
SCORE IS FOR TRIPLET ONLY. Do not count the reps from the buy in towards your total score. Count each completed sled push as 3 reps. 15 REPS TOTAL PER ROUND.
*Standard for wall walk is chest and thighs touch the ground at the bottom and top of each rep.
Goal: Mystery
Tip: You are meant to keep moving the entire workout. Find a consistent, maintainable pace and stick with it!
Purple Rx+: Sub 10 m Handstand Walk, 110#/90#
Blue Rx: As written
Orange Rx2 Sub partial wall walk or Seal Walk 10 m, Jump CTB Pull Up
Yellow Rx3: 70/50 calories, Sub Bear Crawl 20 m, Ring Rows, 70#/50#
White MODWOD: Sub Plank Hold-30 secs, 45#/35# sled
| 1st | 72 Rx | Saori Wed, Apr 24, 2019 | | 2nd | 48 Rx | Kirklin Wed, Apr 24, 2019 | | 3rd | 42 Rx | Janelle Wed, Apr 24, 2019 | | 1st | 45 Rx+ | Jonathan K Wed, Apr 24, 2019 | | 2nd | 64 Rx | Ian Wed, Apr 24, 2019 | | 3rd | 62 Rx | Charles G Wed, Apr 24, 2019 |
| Charles G | 62 Rx | | | Vince | 61 Rx | | | Cammon | 45 Rx | | | Scooter | 60 Rx3 | | | Eric F | 57 Rx | | | Laura E | 72 Rx2 | | | Derek N | 56 Rx | | | Ian | 64 Rx | | | Janelle | 42 Rx | 2+12 | | Scott B | 18 Rx | | | Jeremy B | 16 Rx | | | Katheryn | 42 Rx2 | full wall walk | | Saori | 72 Rx | ROW | | Derek M | 57 Rx | | | Kolton | 60 Rx | | | Keith C | 33 Rx2 | | | Kirklin | 48 Rx | | | Nate D | 61 Rx | | | Jonathan K | 45 Rx+ | | | Todd N | 57 Rx | | | Jayne | 3 Rx2 | |
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ACCESSORY WORK 4/24/19
(Weight)
w/ a 20 min Timer:
4 Sets:
A1. DB Bench Press-15-12-10-8
A2. Feet Elevated Ring Row-10-10-10-10
REST 2 minutes
Increase in weight each set on the DB Bench Press! Record your heaviest weight. More advanced add weight to the ring row. Beginners can sub a ring row their feet on the ground.
*If you finish early complete 50 band pull aparts.
| 1st | 25 Rx | Jayne Wed, Apr 24, 2019 | | 2nd | 20#. 30#, 35# Rx | Laura E Wed, Apr 24, 2019 | | 1st | 90# bench, 45# row Rx | Ian Wed, Apr 24, 2019 | | 2nd | 90 Rx | Kolton Wed, Apr 24, 2019
Derek M Wed, Apr 24, 2019 | | 3rd | 55 Rx | Derek N Wed, Apr 24, 2019 |
| Laura E | 20#. 30#, 35# Rx | | | Derek N | 55 Rx | | | Ian | 90# bench, 45# row Rx | | | Derek M | 90 Rx | 0# row | | Vince | 50# DB pair Rx | 25, 30,35,50 | | Kolton | 90 Rx | | | Keith C | 20#, 35#, 40# Rx | | | Saul | 20# Bench, 70 Row, 75# Sled Rx | | | Jayne | 25 Rx | |
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WARM UP 4/24/19
(Check In)
FOAM ROLL: Calves, Lats, Quads, Traps, Front of Shoulder
GROUP WARM UP
Machine-30/25 Calories
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Band Int/Ext Rotation-10 reps R/L
Band Pull Apart-20 reps
Band Press-10 reps
Band Front Raise-10 reps
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Scap Push Up-10 reps
Push Up w/ Slow Eccentric-5 reps
Downward Dog-30 secs
Wall Walk Into Handstand Hold-1 rep+30 sec Hold
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Rig Chest Stretch-30 secs R/L
Arch Hollows-10 reps
Strict Pull Up-5 reps
Kipping Pull Up-5 reps
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Begin Weightlifting Skill
COOLDOWN
Banded Lat Stretch-2 mins R/L
Lateral Band Opener-2 mins R/L
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