WOD Blog
 | Wed, May 8 2019 |  |
| METCON 5/8/19 | SKILL WORK 5/8/19 | WARM UP 5/8/19 |
METCON 5/8/19
(Time, Rx+, Rx2, Rx3)
6 Rounds For Time:
Over Unders-10 reps (30''/24'')
Air Squat-30 reps
Deadlift-5 reps (275#/185#)
Goal: Sub 18, CAP at 21 minutes.
Tip: Keep moving on the air squats and over unders! While the deadlift weight today is meant to be heavy, you should have the capacity to do 5 reps unbroken.
Purple Rx: 36''/30'', 315#/225#
Blue Rx: As written
Orange Rx2: 24''/20'', 225#/155#,
Yellow RX3: 24''/20'', sub step ups, 165#/115#
White MODWOD: 20''/16'', air squat to box, 95#/65#,
| 1st | 17:44 Rx+ | Alyssa C Wed, May 8, 2019 | | 2nd | 16:53 Rx | Saori Wed, May 8, 2019 | | 3rd | 16:10 Rx2 | Laura E Wed, May 8, 2019 | | 1st | 13:32 Rx | Charles G Wed, May 8, 2019 | | 2nd | 14:41 Rx | Steve M Wed, May 8, 2019 | | 3rd | 16:08 Rx | Eric M Wed, May 8, 2019 |
| Charles G | 13:32 Rx | | | Cammon | 17:39 Rx2 | 225lb and 24' | | Vince | 17:19 Rx2 | | | Ian | 17:19 Rx | | | Steve M | 14:41 Rx | | | Eric M | 16:08 Rx | | | Michael H | 17.31 Rx3 | | | Heather Lo | 19:45 | stepups, 25lb deadlifts | | Sandra D | 19:11 Rx2 | | | Laura E | 16:10 Rx2 | 135# dead lift 20' box jump | | Boots | 17:20 Rx | | | Katheryn | 18:25 Rx3 | | | Scott B | 21:00 DNF Rx | 4.5 rounds | | Saori | 16:53 Rx | tough | | Luis Mu | 17:49 Rx | | | Seth D | DNF 5 rounds Rx2 | 30 inch box | | Joshua T | 16:05 Rx2 | wight | | Elana | 21:00 Rx3 | I am ashamed | | Kolton | 16:21 Rx | | | Wesly | 17:11 Rx | | | Alyssa C | 17:44 Rx+ | | | Keith C | 18:40 Rx2 | | | Todd N | 17:36 Rx | | | Nate D | 17:20 Rx | | | Kirklin | 16:56 Rx2 | 24” | | John L | 14:24 Rx2 | | | Jayne | 21 Rx3 | |
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SKILL WORK 5/8/19
(Weight, Rx2)
12 min EMOM
Min 1: Roll Out or Fall Out-10-15 reps
Min 2: Hip Bridge Hold w/ Mini Band-30 secs (add weight if needed)
Min 3: Calf Raise w/ Slow Eccentric (off a plate)-10 reps
Min 4: Fire Hydrants w/ Pause-10-15 reps R/L
Aim for quality movement! This is meant to serve as an additional warm up for the metcon.
| Eric M | 3 rds Rx | | | Katheryn | 3 Rx | | | Keith C | 3Rds Rx | | | Jayne | 3 rounds Rx | |
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WARM UP 5/8/19
(Check In)
FOAM ROLL- Quads, Hamstrings, Glutes, Calves, Front of Shoulder
GROUP WARM UP
20 secs ON/10 secs OFF, 4 rounds each movement
Air Squat
Step Up (or box jump in later rounds)
Banded Good Morning
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Hip Rotations-20 reps R/L
Hollow Rocks-30 secs
Hip Bridge Hold-30 secs
Downward Dog-30 secs
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Start Skill
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After Skill
Deadlift-10 reps (empty bar or 95#/65#)
Deadlift-10 reps (135#/95# OR 95#/65#)
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Brief Metcon then warm up over under and deadlift further.
COOLDOWN
Seated Forward Fold-2 mins
Rig Calf Stretch-1 min R/L
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