WOD Blog
 | Thu, Jun 13 2019 |  |
| METCON 6/13/19 | SKILL WORK 6/13/19 | SHRED 6/13/2019 | WARM UP 6/13/19 |
METCON 6/13/19
(Time, Rx2, Rx3)
FOR TOTAL TIME (not including rest)
1000 m Row
REST 4 minutes
500 m Row
REST 4 minutes
1000 m Row
***PLEASE HAVE YOUR COACH SHOW YOU HOW TO SET THE ROWER FOR 1000 AND 500 M COUNTING DOWN.
*In large classes have one group of athletes start 4 minutes after the other. Rest times may be slightly adjusted if necessary.
Goal: 8:10/9:25 total time without rest, Total CAP including rest at 21 minutes.
Tip: You are meant to hold an AGGRESSIVE pace on today's workout. Going hard will get you the correct stimulus.
Blue/Orange Rx: As written
Yellow Rx2: 750 m/400 m/750 m
White Rx3: See coach for distances!
| 1st | 9:50 Rx | Julia Goldst Thu, Jun 13, 2019 | | 2nd | 10:59 Rx | Janelle Thu, Jun 13, 2019 | | 3rd | 11:08 Rx | Jayne Thu, Jun 13, 2019 | | 1st | 7:41 Rx | Seth B Thu, Jun 13, 2019 | | 2nd | 8:21 Rx | Wesly Thu, Jun 13, 2019 | | 3rd | 8:28 Rx | Eric F Thu, Jun 13, 2019 |
| Eric F | 8:28 Rx | | | Vince | 10:08 Rx | | | David S | 9:21 Rx | | | Marcus C | 10:16 Rx | | | Tracie | 12:21 Rx | | | Laura E | 11:22 Rx | | | Sandra D | 11:46 Rx | | | Ian | 8:46 Rx | | | Ryan Pow | 9:15 Rx | | | Jeremy B | 9:24 Rx | | | Katheryn | 11:18 Rx | | | Cherise | 21:00 dnf | bike 2 mi, 1 mi, 2 mi | | Sarah K | 12:29 Rx | 1k 4:53 500: 2:26 1k: 5:10 | | Julia Goldst | 9:50 Rx | 3:50, 1:53, 4:07 | | Steven A | 10:18 Rx | and quite proud of it | | Seth B | 7:41 Rx | 3:08/1:26/3:06 | | Derek M | 8:51.9 Rx | | | Wesly | 8:21 Rx | | | Jayne | 11:08 Rx | | | Todd N | 9:02 Rx | | | Janelle | 10:59 Rx | 4:24,2:03,4:32 | | Keith C | 10:50 Rx | | | Saul | 19:24 Rx | | | Bj | 9:21 | 3:40, 1:47, 3:54 |
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SKILL WORK 6/13/19
(Reps, Rx+, Rx2, Rx3)
10 min EMOM STRICT Chin Ups:
Min 1: 1-2 reps
Min 2: 2-4 reps
Min 3: 4-6 reps
Min 4: 6-8 reps
Min 5: 8-10 reps
Min 6: REST
Min 7: 6-8 reps
Min 8: 4-6 reps
Min 9: 2-4 reps
Min 10: 1-2 reps
Purple: Follow Right numbers, add weight if needed.
Blue: Follow Left numbers
Orange: Use band assistance as needed OR Reduce reps to 1-2-3-4-5-4-3-2-1
Yellow Rx3: Use Band Assistance
White MODWOD: Sub Ring Row 6-8-10-12-14-12-10-8-6
| 1st | 36 Rx | Rachel T Thu, Jun 13, 2019 | | 2nd | 37 Rx2 | Katheryn Thu, Jun 13, 2019 | | 3rd | 25 Rx3 | Jayne Thu, Jun 13, 2019 | | 1st | 50 Rx+ | Keith C Thu, Jun 13, 2019
Derek M Thu, Jun 13, 2019
Eric F Thu, Jun 13, 2019 | | 2nd | 45# Rx+ | Ian Thu, Jun 13, 2019 | | 3rd | 45 Rx | Vince Thu, Jun 13, 2019 |
| Eric F | 50 Rx+ | | | Vince | 45 Rx | | | Marcus C | 34 Rx2 | asssted with 20# band as needed | | Laura E | :-b Rx2 | | | Ian | 45# Rx+ | 45# for 8 | | David S | 35 Rx | | | Ryan Pow | 20# Rx | | | Katheryn | 37 Rx2 | | | Derek M | 50 Rx+ | | | Jayne | 25 Rx3 | | | Rachel T | 36 Rx | | | Keith C | 50 Rx+ | |
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SHRED 6/13/2019
(Time)
WARM UP:
warm up on the bike upon arrival
- 40 m overhead carry R/L
- 5 strict press R/L
- 10 DB high pull R/L
- 5 DB snatch R/L
- rig calf stretch 30 seconds R/L
- 30 seconds single unders
- 30 seconds double unders
- 30 second downward dog
- 30 second upward dog
- 30 second reverse shoulders
---------------------------------
24 minute EMOM
Minute 1: MAX DB snatch
Minute 2: 60 double unders
Minute 3: 12/9 cal assault bike
SCORE: total reps
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COOLDOWN:
- romwod
| 1st | 967 | Laura E Thu, Jun 13, 2019 |
| Laura E | 967 | single unders, 20# |
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WARM UP 6/13/19
(Check In)
FOAM ROLL- Quads, Hamstrings, Glutes, Traps, Lats
GROUP WARM UP
Row-500 m
Bike-.7 miles
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Stationary Inchworm Into Upward Dog-5 reps
Thumbs Up-15 reps
Breaststrokes-15 reps
Kneeling Forearm Stretch-30 secs
Standing Forward Fold w/ Fingers Interlaced-30 secs
------------------------------------
Supinated Hang-30 secs
Chin Up Hold 10 secs+Slow Eccentric-2 reps
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Begin Skill Work
COOLDOWN
Overhead Stretch-2 mins R/L
Seated Forward Fold-2 mins R/L
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