WOD Blog
 | Wed, May 1 2019 |  |
| METCON 5/1/19 | SKILL WORK 5/1/19 | WARM UP 5/1/19 |
METCON 5/1/19
(Time, Rx+, Rx2, Rx3)
FOR TIME
150 Double Unders
50 Push Ups
150 Double Unders
100 Single DB STO (50 each arm, 50#/35#)
Goal: Sub 13, CAP at 16 minutes.
Tip: This is a shoulder stamina workout. Consider breaking it up into small sets from the beginning to avoid going to muscular failure.
Purple Rx+: Sub 25 Strict HSPU+25 Push Ups
Blue Rx: As written
Orange Rx2: Sub Incline Push Up, 35#/20#, sub singles x 2
Yellow Rx3: 20#/12#, sub singles
White MODWOD: Cut reps down to 75 singles, or see coach for mods!
| 1st | 13:44 Rx | Janelle Wed, May 1, 2019 | | 2nd | 1430 Rx2 | Elise Wed, May 1, 2019 | | 3rd | 12:39 Rx2 | Laura E Wed, May 1, 2019 | | 1st | 12:48 Rx+ | Eric M Wed, May 1, 2019 | | 2nd | 16:00 DNF Rx+ | Kolton Wed, May 1, 2019 | | 3rd | 10:39 Rx | Seth B Wed, May 1, 2019 |
| Spencer Da | 15:15 Rx2 | Orange | | Jonathan K | 14:02 Rx | | | Laura E | 12:39 Rx2 | | | Janelle | 13:44 Rx | | | Vince | 12:36 Rx2 | 35# DB, all else RX | | Steve M | 12:19 Rx | | | Carolyn | 15:00 Rx3 | 15# DB | | Seth B | 10:39 Rx | Should have been sub 9 oh well | | Katheryn | 16:00 dnf Rx2 | Double unders first set, singles second | | Eric F | 11:42 Rx | | | Derek M | 11:41 Rx | | | Todd N | 12:18 Rx | | | Luis Mu | 12:34 Rx2 | | | Joshua T | 10:42 Rx3 | White | | Eric M | 12:48 Rx+ | | | Kai | 13:30 Rx2 | | | Elana | 14:25 Rx3 | White | | Jayne | 15 Rx3 | | | Kolton | 16:00 DNF Rx+ | Finished 95 rep on DB STO | | Keith C | 14:32 Rx2 | | | Elise | 1430 Rx2 | | | Saul | 15:34 Rx3 | |
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SKILL WORK 5/1/19
(Weight)
20 Min Timer:
3-4 Rounds
Farmer's Carry-100 m
Pallof Press-10 reps R/L
Strict Leg Raise or Strict TTB-10 reps
REST 1-2 minutes
Use a weight on the farmer's carry that you can go UNBROKEN with each round. Record the heaviest weight you use as your score.
| 1st | 35 Rx | Jayne Wed, May 1, 2019 | | 2nd | 30 Rx | Katheryn Wed, May 1, 2019 | | 1st | 70 Rx | Kolton Wed, May 1, 2019 | | 2nd | 55 Rx | Derek M Wed, May 1, 2019
Vince Wed, May 1, 2019 | | 3rd | Two 53's Rx | Keith C Wed, May 1, 2019 |
| Vince | 55 Rx | | | Katheryn | 30 Rx | | | Derek M | 55 Rx | | | Eric M | 50 Rx | | | Jayne | 35 Rx | | | Kolton | 70 Rx | | | Keith C | Two 53's Rx | 3rds |
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WARM UP 5/1/19
(Check In)
FOAM ROLL- Quads, Hamstrings, Calves, Forearms, Front of Shoulder
GROUP WARM UP
2 Sets:
Jump Rope-30 secs
DB OH Carry-20 m R/L
DB Strict Press (push press round 2)-5 reps R/L
DB High Pull-5 reps R/L
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Scap Push Up-10 reps
Push Up into Slow Eccentric-5 reps
Upward Dog w/ Forearm Stretch-30 secs
Side Plank off Hand-20 secs R/L
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Rig Calf Stretch-30 secs R/L
Scap Pull-10 reps
Strict KTC-5 reps
Strict Leg Raise or TTB-5 reps
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Begin Skill
COOLDOWN
Banded Bully-2 mins R/L
Rig Calf Stretch-1 min R/L
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