WOD Blog
 | Tue, Jun 25 2019 |  |
 | Happy Birthday: Austin A |
| METCON 6/25/19 | SKILL WORK 6/25/19 | WARM UP 6/25/19 | SHRED 6/25/2019 |
METCON 6/25/19
(Time, Rx+, Rx2, Rx3)
3 Rounds For Time:
SDHP-20 reps (75#/55#)
Box Over-30 reps (24''/20'')
Run-400 m (hill required)
Goal: Sub 15, CAP at 18 minutes
Tip: Try to establish a pace where you can keep moving the entire time! SPRINT your last run.
Purpose: The SDHP is a great example of a movement that utilizes core to extremity, meaning using our bigger/stronger core muscles before our smaller muscles. This pays dividends as many movements in life require us to move in this manner. For example, loading a box from the ground onto the bed of a truck while moving homes.
Purple Rx+: 95#/65#, 30''/24''
Blue Rx: As written
Orange Rx2: 65#/45#, Stepovers allowed
Yellow Rx3: 45#/35#, 20''/16'', 300 m Run
White MODWOD: KB SDHP, Plate Stepover, 200 m Run
| 1st | 13:04 Rx | Alyssa D Tue, Jun 25, 2019 | | 2nd | 13:41 Rx | Julia Goldst Tue, Jun 25, 2019 | | 3rd | 14:42 Rx | Alyssa C Tue, Jun 25, 2019 | | 1st | 16:59 Rx+ | Eric M Tue, Jun 25, 2019 | | 2nd | 12:37 Rx | Steve M Tue, Jun 25, 2019 | | 3rd | 13:36 Rx | Derek N Tue, Jun 25, 2019 |
| Vince | 14:42 Rx | thanks for pushing us Kyra | | Steve M | 12:37 Rx | | | Laura E | 15:28 Rx2 | mod situps, box jumps and stepovers | | Derek N | 13:36 Rx | | | Ian | 14:44 Rx | | | Eric M | 16:59 Rx+ | | | Julia Goldst | 13:41 Rx | | | Sandra D | 16:31 Rx2 | | | Scott B | 18:00 DNF Rx | Had the last run left and 15 sec | | Katheryn | 15:49 Rx2 | | | Alyssa D | 13:04 Rx | | | Alyssa C | 14:42 Rx | | | Jessica H | 15:00 Rx | | | Keith C | 18:11 Rx2 | | | Jayne | 18:15 Rx2 | | | Todd N | 15:37 Rx | | | Saul | DNF Rx3 | Needed two box jumps and last run | | Janelle | 15:52 Rx | | | Elise | 16:11 Rx | | | Richard S | 15:22 Rx2 | Still box overs | | John L | 13:58 Rx | | | Rachel T | 16:24 Rx | |
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SKILL WORK 6/25/19
(Weight, Rx2, Rx3)
15 min EMOM:
Min 1: Weighted Pull Up-5 reps
Min 2: Hollow Body Hold-30 secs
Min 3: Calf Raise off Plate-10-15 reps (hold onto rig for balance)
Try to build up in weight on the pull ups to a HEAVY set of 5. Make sure to use full range of motion and keep them strict. Use a plate where your heels can touch the ground but you get full ROM on the calf raises. Record your heaviest pull up set as your score.
Blue Rx: As written
Orange Rx2: Accumulate 5 strict pull ups OR Chin Ups (does not need to be unbroken) OR Sub Band Assistance that's challenging for 5, Bent Knee Hollow Hold if needed
Yellow Rx3: Sub Lat Pulldown x 10 reps
White MODWOD: See coach!
| Steve M | 45 Rx | | | Laura E | jumping pull ups Rx2 | | | Ian | 45 Rx | | | Eric M | full weighted vest Rx | | | Katheryn | <0 Rx2 | 5 unbroken, purple band | | Jessica H | Body weight strict pull-up Rx2 | | | Keith C | 35 Rx | | | Jayne | Green band Rx | | | Elise | band assisted Rx | | | Rachel T | 15# Rx | |
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WARM UP 6/25/19
(Check In)
FOAM ROLL- Quads, Traps, Lats, Calves, Hamstrings, Glutes
GROUP WARM UP
2 Rounds:
Single Arm Russian Swing-5 reps R/L
KB SDHP-10 reps
Step Up-10 reps
Jog-100 m
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Hip Rotations-20 reps R/L
Thumbs Up-10 reps
Breaststrokes-10 reps
Hollow Hold-30 secs
Glute Bridges-20 reps
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Rig Calf Stretch-30 secs R/L
Scap Pulls-10 reps
Strict Pull Up w/ Slow Eccentric-3 reps
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Begin Skill Work
COOLDOWN
Seated Forward Fold-2 mins
Rig Calf Stretch-1 min R/L
Upper Back and Calf Smash-1 min each
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SHRED 6/25/2019
(Time)
WARM UP:
warm up on the rower upon arrival
- 10 side step ups R/L
- 10 front facing step ups
- 10 box jumps
- pray pose 30 seconds
- hammy stretch 30 seconds
- spiderman to hammy 30 seconds r/L
- pigeon stretch 30 seconds R/L
- downward dog 30 seconds R/L
- upward dog 30 seconds R/L
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WOWRKOUT:
4 rounds
- 500 meter row
- 30 high box jumps (30'/24')
*20 minute time cap
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COOLDOWN:
- romwod
| Laura E | 3 rnds + 10 box Rx | |
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