WOD Blog
 | Mon, May 6 2019 |  |
| ABCON GONE BAD 5/6/19 | WARM UP 5/6/19 | SHRED 5/8/17-5/6/18-5/6/19 | METCON 5/6/19 |
ABCON GONE BAD 5/6/19
(Reps, Rx2, Rx3)
3 Rounds For MAX Reps, 1 min each station:
Sledges (16#/10#)
Plate Ups (25#/15#)
Ball Slams (35#/20#)
DB Pull Throughs (50#/35#)
TTB*
REST
*Since this is a skillcon it is recommended if you have any TTB start with those regardless of the goal.
Goal: 270+ Reps OR work on some new core skills!
Tip: This is a core stamina workout. Consider strategically taking short breaks each movement to avoid going to failure.
Blue Rx: As written
Orange Rx2: 15#/10#, 35#/20# DB, sub TTR
Yellow Rx3: Sub Sit Ups, 20#/12# DB, sub KTC
White MODWOD: Sub Plate to Overhead (15#/10#) for ball slams, plank hold 30 secs for DB Pull Throughs
| 1st | 359 Rx | Saori Mon, May 6, 2019 | | 2nd | 345 Rx | Laura E Mon, May 6, 2019 | | 3rd | 237 Rx | Katheryn Mon, May 6, 2019 | | 1st | 344 Rx | Charles G Mon, May 6, 2019 | | 2nd | 318 Rx | Vince Mon, May 6, 2019 | | 3rd | 287 Rx | Derek N Mon, May 6, 2019 |
| Laura E | 345 Rx | TTR | | Charles G | 344 Rx | | | Saul | 153 Rx3 | | | Derek N | 287 Rx | | | Vince | 318 Rx | | | Scott B | 255 Rx | | | Tracie | 424 | RX e=xcept Laying TTb | | Katheryn | 237 Rx | | | Derek M | 257 Rx | | | Pete | 262 Rx2 | | | Saori | 359 Rx | | | Keith C | 270 Rx2 | | | Joshua T | 1.440 Rx3 | i am a wight |
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WARM UP 5/6/19
(Check In)
FOAM ROLL: Calves, Quads, Lats, Hamstrings, Glutes
GROUP WARM UP
Jog-200 m OR Shuttle Run 1 min
Frankensteins-20 m
Monster Walks-20 m
High Knees-20 m
Butt Kickers-20 m
Stationary Inchworm into Upward Dog-10 m
Walking Groiner-10 m
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Thumbs Up-10 reps
Breastrokes-10 reps
Scap Pulls-10 reps
Arch Hollows-10 reps
KTC or TTB-5 reps
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Clean Pull-5 reps
Clean High Pull-5 reps
Front Squat-5 reps
Squat Clean-5 reps
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Begin Metcon
COOLDOWN
Couch Stretch or Twisted Lizard-2 mins R/L
Rig Calf Stretch-1 min R/L
Upward Dog-1 min
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SHRED 5/8/17-5/6/18-5/6/19
(Check In)
WARM UP with Boots or Julia
WORKOUT: For time
Run-1600 m
Burpee-50 reps
---REST 2 mins---
Row-1500 m
DB Thruster-50 reps 35#/20# recommended
---REST 2 mins---
Bike-3 miles
Pull Ups or Jumping CTB Pull Ups-50 reps
Do these 3 couplets in any order
COOLDOWN
Stretches for Quads, Lats and Shoulders primarily
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METCON 5/6/19
(Time, Rx+, Rx2, Rx3)
FOR TIME:
21-15-9
Squat Clean (135#/95#)
*After each round run 400 m
Goal: Sub 13, CAP at 15 minutes.
Tip: Try to keep a consistent pace on the squat cleans and avoid long rest periods between reps or sets. Run at a fairly aggressive pace but hold back enough so that you can start your squat cleans immediately upon return. SPRINT your final 400 m.
Purple Rx+: 165#/115#
Blue Rx: As written
Orange Rx2: 115#/75#
Yellow Rx3: 75#/55#, sub 300 m Run
White MODWOD: 45#/35# or DB Squat Clean, Sub 200 m Run
| 1st | 17.20 Rx+ | Tiffany B Mon, May 6, 2019 | | 2nd | 14:02 Rx+ | Alyssa C Mon, May 6, 2019 | | 3rd | 13:14 Rx | Julia Goldst Mon, May 6, 2019 | | 1st | 11:40 Rx | Kolton Mon, May 6, 2019 | | 2nd | 12:40 Rx | Steve M Mon, May 6, 2019 | | 3rd | 13:06 Rx | Eric M Mon, May 6, 2019 |
| Tiffany B | 17.20 Rx+ | | | Charles G | 15:02 Rx | | | Saul | DNF Rx3 | Finished two sets - Working on third set (did 3 squat cleans on third set) | | Derek N | 13:02 Rx2 | 135 : 12-9-6 | | Vince | 16:19 Rx2 | Yikes | | Eric M | 13:06 Rx | | | Steve M | 12:40 Rx | | | Boots | 13:27 Rx | | | Scott B | 15:00 DNF Rx2 | | | Tracie | 14:57 Rx3 | | | Katheryn | 15:00 dnf Rx2 | finished final run +10sec | | Kai | 15:00 Rx2 | | | Julia Goldst | 13:14 Rx | | | Derek M | 15:00 Rx | Dnf. 1 more run | | Kolton | 11:40 Rx | | | Pete | 14:12 Rx2 | | | Diana W | 10:37 | 65# power clean, bike .5 miles | | Saori | 14:00 Rx | | | Keith C | 13:05 Rx3 | 400M Runs | | Alyssa C | 14:02 Rx+ | | | Kyle Br | 15:00 Rx2 | had 9's left | | Kirklin | 11:36 Rx3 | | | Wesly | 13:30 Rx | | | John L | 13:38 Rx2 | #135 power clean instead of squat clean |
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