WOD Blog
 | Wed, Jun 5 2019 |  |
| METCON 6/5/19 | SKILL WORK 6/5/19 | WARM UP 6/5/19 |
METCON 6/5/19
(Reps, Rx+, Rx2, Rx3)
3 sets:
Bike-1 min AMCAP
REST 2 minutes
2 min AMRAP:
Hang powerclean-5 reps (135#/95#)
Double Under-20 reps
REST 1 minute
*In large classes start second heat 3 minutes after the first.
Goal: Mystery, push your pace!
Tip: This is an interval style workout. We are looking for a very aggressive pace during the work portion. Ideally sets will be executed unbroken each round. Scale to allow this.
Purple Rx+: 165#/115#
Blue Rx: As written
Orange Rx2: 115#75#, sub singles x 2
Yellow Rx3: 75#/55#, sub singles
White MODWOD: Sub DB HPC
| 1st | 329 Rx+ | Alyssa C Wed, Jun 5, 2019 | | 2nd | 296 Rx+ | Janelle Wed, Jun 5, 2019 | | 3rd | 209 Rx | Kirklin Wed, Jun 5, 2019 | | 1st | 329 Rx+ | Wesly Wed, Jun 5, 2019 | | 2nd | 308 Rx+ | Todd N Wed, Jun 5, 2019 | | 3rd | 290 Rx+ | Jonathan K Wed, Jun 5, 2019 |
| Kirklin | 209 Rx | | | Jonathan K | 290 Rx+ | | | Laura E | bi's and back Rx | PT session w/ Boots | | Shane | 231 Rx | | | Ian | 144 Rx | | | Vince | 218 Rx | Kept it at 135#. Thats a huge win for me. | | Bill | 278 Rx2 | | | David S | 219 Rx | 115/lb, everything else RX | | Steve M | 296 Rx | | | Andrew S | 285 Rx2 | 115 & Double unders | | Tracie | 261 | 65# double unders | | Seth D | 207 Rx2 | single unders x2 | | Carolyn | 186 | 65# working on building up my strength | | Pete | 230 Rx2 | | | Michael H | 318 Rx3 | | | Wesly | 329 Rx+ | Bike -91, AMRAP - 9rd + 13 | | Alyssa C | 329 Rx+ | 33, 27, 26 cal bike | | Keith C | 330 Rx3 | 75#clean, singlesx2 | | Eric M | 285 Rx | | | Sarah K | 254 Rx2 | 55# HPC singles x2 (40 each round) | | Derek M | 304 Rx | | | Lacey | 144 Rx2 | rx besides sub singles | | Richard S | 210 Rx2 | *Rx2 weight but w/ doubles | | Janelle | 296 Rx+ | | | Jayne | 220 Rx2 | | | John L | 269 Rx | Subbed single unders | | Todd N | 308 Rx+ | | | Katheryn | 112 Rx2 | Lousy d-u's |
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SKILL WORK 6/5/19
(Weight)
15 min Timer:
A1. Band Resisted Russian KB Swing-5x10 Reps
A2. Weighted Plank Hold-5x30 secs
REST and add weight/resistance as needed
Aim for using a thicker band over a heavier KB. Beginners sub regular Russian Swing. Go as heavy as possible on the weighted plank hold!
| 1st | 45 # plank hold Rx | Katheryn Wed, Jun 5, 2019 | | 2nd | 15# plank Rx | Jayne Wed, Jun 5, 2019 | | 1st | 80# Plank Rx | Eric M Wed, Jun 5, 2019 | | 2nd | plank 70#, 35# purple band 5Rds Rx | Keith C Wed, Jun 5, 2019 | | 3rd | 5 Rx | Pete Wed, Jun 5, 2019 |
| Pete | 5 Rx | | | Keith C | plank 70#, 35# purple band 5Rds Rx | | | Eric M | 80# Plank Rx | | | Jayne | 15# plank Rx | | | Katheryn | 45 # plank hold Rx | |
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WARM UP 6/5/19
(Check In)
FOAM ROLL- Quads, Chest, Calves, Hamstrings, Glutes
GROUP WARM UP
2 Rounds:
Jump Rope-50 reps
Hang Clean High Pull (Round 1), Hang Powerclean (Round 2)-10 reps
Dynamic Plank (round 1)-Glute Bridges (Round 2)-20 reps
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Hip Rotations-20 reps R/L
Butterfly-30 secs
Downward Dog w/ foot crossed-30 secs R/L
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Russian Swing-20 reps
Band Resisted Swing w/ Light Band-10 reps
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Begin Skill
COOLDOWN
Seated Forward Fold-2 mins
Rig Calf Stretch-1 min R/L
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