WOD Blog
 | Thu, Jun 20 2019 |  |
| METCON 6/20/19 | SHRED 6/20/2019 | WARM UP 6/20/19 | Other Results |
METCON 6/20/19
(Time, Rx+, Rx2, Rx3)
7 Rounds For Time:
Run-200 m
Powerclean-20 reps
REST 1 minute
Round 1: 75#/55#
Round 2: 95#/65#
Round 3: 115#/75#
Round 4: 135#/95#
Round 5: 155#/105#
Round 6: 165#/115#
Round 7: 185#/125#
Goal: Sub 27, CAP at 30 minutes
Tip: Consider touch n go reps in early rounds when weight is light, then transition to quick singles. Make sure to have weights neatly organized beside your barbell for easy loading and transitions.
Purple Rx+: Start at 95#/65#, end at 205#/145#
Blue: As written
Orange Rx2:
65#/45#
75#/55#
95#/65#
115#/75#
125#/85#
135#/95#
155#/105#
Yellow Rx3: Sub 150 m Run
45#/35#
65#/45#
75#/55#
95#/65#
115#/75# for remaining rounds
White MODWOD: 100 m Run, Sub Deadlift w/ Orange or Yellow Weights OR see coach for weight suggestions or DB modification.
| 1st | 26:54 Rx+ | Alyssa C Thu, Jun 20, 2019 | | 2nd | 30:00 Rx+ | Janelle Thu, Jun 20, 2019 | | 3rd | 25:14 Rx | Julia Goldst Thu, Jun 20, 2019 | | 1st | 25:24 Rx | Wesly Thu, Jun 20, 2019 | | 2nd | 27:50 Rx | Kolton Thu, Jun 20, 2019 | | 3rd | 29:31 Rx | Nate D Thu, Jun 20, 2019 |
| Julia Goldst | 25:14 Rx | | | Vince | 24:40 | 45#, 65#, 75#, 85#, 90#, 90#, 90# | | Derek N | DNF Rx | 105 reps | | David S | DNF Rx2 | 15 reps short | | Tracie | 26:34 Rx3 | | | Eric M | 30:00 Rx | only 10 left, 185# | | Katheryn | 30:00 dnf Rx2 | 5 cleans into rnd 7 | | Saori | 30:00 DNF Rx | 8 cleans in last round | | Alyssa C | 26:54 Rx+ | | | Janelle | 30:00 Rx+ | Should’ve gone Rx and pushed harder on the run | | Bill | dnf Rx | finished rd 6 | | Jessica H | 27:17 Rx | | | Wesly | 25:24 Rx | | | Marcus C | DNF Rx2 | Finished 6 sets | | Jayne | 29:50 Rx3 | | | Rachel T | 30:00 Rx | DNF 7 reps left in the last rd | | Kolton | 27:50 Rx | ouch | | John L | 28:24 Rx2 | | | Olive | 25:30 Rx3 | 45# Deadlift all rounds w/ 150 meter run | | Kirklin | 26:47 Rx2 | | | Elise | 25:42 Rx3 | | | Nate D | 29:31 Rx | | | Todd N | 29:45 Rx | |
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SHRED 6/20/2019
(Time)
WARM UP:
Row 500 meters upon arrival
30 second downward dog
30 second upward dog
30 second calf stretch R/L
2 rounds:
- 30 seconds jump rope (single under 1st round/ double under 2nd round)
- 5 eccentric push ups
- 40 meter farmer carry
- 10 scap pulls
- 10 arch hollows
- 5 knees to chest
- 5 TTB
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WORKOUT
0-5 minutes: AMRAP
- 40m farmers carry
- 150 meter run
5-10 minutes: EMOM
- 40 double unders
10-12 minutes: REST
12-17 minutes: AMRAP
- 5 TTB
- 5 push ups
17-22 minutes: EMOM
- 40 double unders
22-24 minutes: REST
24- 29 minutes: AMCAP
- Bike
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COOLDOWN:
- romwod
| Laura E | 8 rnds, +590m row, 55cal Rx | 35# carry |
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WARM UP 6/20/19
(Check In)
FOAM ROLL- Quads, Traps, Lats, Calves, Hamstrings, Glutes
GROUP WARM UP
Jog-200 m
Frankensteins-20 m
Monster Walks-20 m
Toe Walk-20 m
Side Shuffle-20 m R/L
High Knees-20 m
Butt Kickers-20 m
Run-200 m
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Barbell Good Morning-20 reps (mix feet)
Hollow Body Hold-30 secs
Downward Dog-30 secs
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Post Up Lat Stretch-30 secs
Clean Grip Deadlift-5 reps
Clean Grip High Pull-5 reps
Powerclean-5 reps
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Explain Metcon and gather weights!
COOLDOWN
Seated Forward Fold-2 mins
Rig Calf Stretch-1 min R/L
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