WOD Blog
 | Fri, Apr 26 2019 |  |
| METCON 4/26/19 | RINGS CYCLE 4/26/19 | WARM UP 4/26/19 | SHRED 2/26/2019 |
METCON 4/26/19
(Time, Rx+, Rx2, Rx3)
3 Rounds For Time:
Wallball-50 reps (20#/10'-14#/9')
KTE-25 reps
Goal: Sub 13, CAP at 16 minutes.
Tip: Break into sets that allow you to keep moving the whole time with minimal breaks. For example, if doing 50 wallballs in a row will then require you to rest for two minutes, consider doing 25-15-10 with a few quick breaths in between sets so you can move right into your KTE.
Purpose: This workout is a couplet combining a push and pull. This allows minimal overlap between movements and the ability to keep intensity high!
Purple Rx+: 30#/10'-20#/9'
Blue Rx: As written
Orange Rx2: 14#/9'-10#/8', Sub KTC or TTR
Yellow Rx3: 10#/9'-6#/8', sub lying TTB
White MODWOD: Sub Goblet Squat to Box.
| 1st | 14:03 Rx2 | Jayne Fri, Apr 26, 2019 | | 2nd | 14:55 Rx3 | Katheryn Fri, Apr 26, 2019 | | 3rd | 9:09 | Cherise Fri, Apr 26, 2019 | | 1st | 14:40 Rx+ | Seth B Fri, Apr 26, 2019 | | 2nd | 12:42 Rx | Nate D Fri, Apr 26, 2019 | | 3rd | 13:44 Rx | Boots Fri, Apr 26, 2019 |
| Vince | 14:44 Rx2 | KTE | | Boots | 13:44 Rx | | | Ian | 13:48 Rx | | | Julia Goldst | 11:32 | 6# Wallballs, Matador Leg Raises | | Cherise | 9:09 | air squats, sit ups | | Katheryn | 14:55 Rx3 | mistakenly did a total of 105 KTC | | David S | DNF Rx2 | 20lb ball, TTR (new move for me) | | Seth B | 14:40 Rx+ | Think I should have done Blue | | Eric F | 14:56 Rx | | | Derek M | Dnf. 12 reps to go | | | Jayne | 14:03 Rx2 | | | Nate D | 12:42 Rx | |
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RINGS CYCLE 4/26/19
(Weight, Rx+, Rx2, Rx3)
WEEK 3
20 min Timer:
A1. Weighted Ring Dip: 5x3
A2. DB Row: 5x10 (each arm)
w/ time remaining complete:
30 Banded Pushdowns OR 30 Banded Pushdowns OR 30 DB Bicep Curls.
Purple Rx+: Sub Ring Muscle Up 3-6 reps, add weight if needed.
Blue Rx: As written
Orange Rx2: Sub bodyweight ring dips (do not have to be consecutive). OR Sub Band Assisted or Negatives (mix up which style you're using)
Yellow Rx3: Sub band assisted or negative matador dip
White MODWOD: Sub feet assisted bench or matador dip.
| 1st | 225 reps Rx | Louise Fri, Apr 26, 2019 | | 2nd | 35 Rx | Jayne Fri, Apr 26, 2019 | | 1st | 5 RMU Rx+ | Nate D Fri, Apr 26, 2019 | | 2nd | 70# Dip, 100# Row Rx | Derek M Fri, Apr 26, 2019 | | 3rd | 53 RD, 100 row Rx | Ian Fri, Apr 26, 2019 |
| Vince | 20# Rx | | | Ian | 53 RD, 100 row Rx | | | Katheryn | :) Rx3 | 2 rnds bodyweight matador, 3 rnds band ring dips | | Derek M | 70# Dip, 100# Row Rx | | | Jayne | 35 Rx | | | Louise | 225 reps Rx | | | Nate D | 5 RMU Rx+ | |
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WARM UP 4/26/19
(Check In)
FOAM ROLL- Calves, Traps, Lats, Quads
GROUP WARM UP
3 sets:
Wallball-10 reps
Scap Pull-5 reps
Arch Hollow-5 reps
Push Up-5 reps
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Jane Fonda's-10 reps R/L
YTW's-10 reps each position
Spiderman to Hammy Stretch-30 secs
Praying Pose-30 secs
Table Tops-10 reps (5 with fingers each direction)
Standing Forward Fold w/ Fingers Interlaced-30 secs
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Dip (ring, matador, or bench)-5 reps (slow eccentric)
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Begin RINGS
COOLDOWN
Couch Stretch-2 mins R/L
Banded Bully-2 mins R/L
Overhead Stretch-1 min R/L
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SHRED 2/26/2019
(Reps)
WARM UP:
- 2 minute shuttle jog
- 30 second downward dog
]- 30 second upward dog
- 30 second pray pose
- 30 second standing forward fold
- 30 second hollow hold
- 40m farmer carry
WORKOUT:
*32 minute cap
50-40-30-20-10
- athletic burpee
- 100m farmer carry
- sing DB shoulder to overhead (50/35#)
- weighted Russian twists (25/15# plate)
- 200m run
NOTE: the farmer carry and run remain the same distance each round.
SCORE: total reps... farmer carry= 50 reps, run= 50 reps
IF you finish, it is 950 reps
| 1st | 900 | Laura E Fri, Apr 26, 2019 |
| Laura E | 900 | 20# sto, 35# farmer carry |
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