WOD Blog
 | Wed, Jul 17 2019 |  |
| METCON 7/17/19 | SKILL WORK 7/17/19 | WARM UP 7/17/19 | Other Results |
METCON 7/17/19
(Time, Rx+, Rx2, Rx3)
9-15-21
Burpee Box Over (must face box, 24''/20'')
DB STO (70#/50#, single)
Goal: Sub 10, CAP at 13 minutes.
Tip: Keep moving on the burpee box overs! On the STO when your arm starts to feel fatigued switch. Try to accumulate around the same number of reps each arm. Focus on keeping your core tight and executing a strong lockout.
Purple Rx+: 30''/24''
Blue Rx: As written
Orange Rx2: Stepovers allowed, 50#/35#
Yellow Rx3: 20''/16'', 35#/20#
White MODWOD: Plate Stepovers, 20#/12#
| 1st | 7:59 Rx | Alyssa C Wed, Jul 17, 2019 | | 2nd | 8:42 Rx | Janelle Wed, Jul 17, 2019 | | 3rd | 10:22 Rx2 | Katheryn Wed, Jul 17, 2019 | | 1st | 7:36 Rx+ | Kolton Wed, Jul 17, 2019 | | 2nd | 8:15 Rx+ | Steve M Wed, Jul 17, 2019 | | 3rd | 8:17 Rx+ | Wesly Wed, Jul 17, 2019 |
| Luis Mu | 8:30 Rx2 | | | Laura E | 9:43 | mod pushups for sto | | Steve M | 8:15 Rx+ | | | Scott B | 10:59 Rx2 | 55# | | Jeremy B | 10:57 Rx2 | 55# | | Seth D | 11:06 Rx2 | | | Katheryn | 10:22 Rx2 | | | Saori | 10:23 Rx2 | 40#, jump | | Bill | 9:16 Rx2 | | | David S | 8:40 Rx2 | 40lbs | | Jayne | 11:20 Rx3 | | | Kolton | 7:36 Rx+ | | | Wesly | 8:17 Rx+ | | | Alyssa C | 7:59 Rx | | | Janelle | 8:42 Rx | | | Derek N | 9:41 Rx2 | |
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SKILL WORK 7/17/19
(Weight, Rx+, Rx2, Rx3)
WEEK 1 OF 5
A1. Ring Dip-10-10-10-10
A2. DB Bench Press-10-10-10-10
REST 2 minutes
We are looking for 10 ring dips in a row, scale to allow this. We are also looking to increase weight on the DB Bench Press each round. Scale up by adding weight to the dip or utilizing purple option.
*Record the weight you hit for the DB Bench Press as your score. Note Ring Dip variations in the comments.
It is recommended if you are Blue 2 or 3 on both rings AND upper body pull but have not done a strict muscle up yet that you sub a muscle progression of some kind. Talk to your coach for help deciding an appropriate choice:
False Grip Hold-10-20 secs
Ring Muscle Up Turnover Drill x 5 reps+1 dip
Banded Turnover Drill x 10 reps
Purple Rx+: Sub 1-5 RMU into 5-9 Ring Dips or if you have more than 5 RMU in a row sub 4xMax Consecutive Ring Muscle Ups.
Blue Rx: As written
Orange Rx2: Sub Band Assisted Ring Dip x 10 reps
Yellow Rx3: Sub Band Assisted Matador Dip
White MODWOD: Sub Bench Dip OR Band assisted push up.
| Laura E | 35 Rx | mod push ups, shoulder injury | | Katheryn | 30 Rx | | | Jayne | 20 Rx | | | Alyssa C | 115 lunge. Didnt finish last set Rx | BB reverse lunges & glute ham raises | | Derek N | 35 Rx2 | |
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WARM UP 7/17/19
(Check In)
FOAM ROLL- Calves, Chest, Traps, Lats, Hamstrings, Glutes
GROUP WARM UP:
DB OH Carry-40 m R/L
DB Strict Press-10 reps R/L
DB High Pull-10 reps R/L
Heel Walk-20 m
Toe Walk-20 m
Bunny Hop-20 m
Bear Crawl-20 m
Crab Walk-20 m
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Plate Int/Ext Rotation-10 reps R/L
Plate Rear Fly-10 reps R/L
Plank Shoulder Tap-30 reps
Close Grip Push Up-5 reps
Downward Dog-30 secs
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Rig Pec Stretch-30 secs R/L
Dip (ring, matador, or bench)-5 reps (slow eccentric)
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Begin Weightlifting. Warm Up Box Jump before metcon.
COOLDOWN
Banded Bully-2 mins R/L
Lateral Band Opener-2 mins R/L
Rig Calf Stretch-1 min R/L
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