WOD Blog
 | Tue, Aug 6 2019 |  |
 | Happy Birthday: Bobby |
| SHRED 8/6/2019 | OPTIONAL ABCON FINISHER 8/6/19 | METCON 8/6/19 | WARM UP 8/6/19 | Other Results |
SHRED 8/6/2019
(Time)
WARM UP:
- 2 minute warm up shuttle jog
- pray pose to hammy 30 sec. R/L
- spider man to hammy 30 sec. R/L
- pigeon stretch 30 sec. R/L
- downward do w/ calf stretch 30 sec. R/L
- cossack squat 10 reps per leg
- 15 banded good mornings
- 20 box step ups
- 10 box jumps
WORKOUT:
30-minute running clock...
21-15-9
- box jump
- Russian KB swing
immediately into a 1-mile run
9-15-21
- box jump
- Russian KB swing
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COOLDOWN:
- romwod
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OPTIONAL ABCON FINISHER 8/6/19
(Time, Rx+, Rx2, Rx3)
10 min Timer:
Collect 5 minutes of a weighted plank (35#/25#)
REST as needed between sets.
Make sure to place load on low back/butt as opposed to upper back. Get help if needed.
Purple Rx+ 45#/35#
Blue Rx: As written
Orange Rx2: 25#/15#
Yellow Rx3: 15#/10#
White MODWOD: Bodyweight, incline plank if needed.
| Katheryn | 5:00 Rx | 35# | | Laura E | 4:30 | 45# | | Keith C | 5:10 Rx+ | 45# |
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METCON 8/6/19
(Time, Rx+, Rx2, Rx3)
25 min Timer:
Within 12 minutes:
''Ringer 1''
30-20-10
Bike Calories
Toes to Rings
REST w/ time remaining
At the 13 min Mark
Within 12 minutes:
30-20-10
Row Calories
Front Squat (115#/75#)
*In large classes, start on either couplet. In smaller classes, start on Ringer 1 first.
Goal: Sub 14:00 men/16:00 women for total combined score.
Tip: You are meant to get progressively faster each round of these workouts! They are meant to be more of a sprint template so the weight should be relatively light for you. You should also have the capacity to string together larger sets on the rings.
Purpose: Short workouts performed back to back allow us to work on our ability to go hard and
then recover between efforts. This can pay dividends in life situations where we often will need to recover quickly. These could include participating in a long all day move where we have to do multiple trips hauling furniture, playing at the water park all day with our kids, or playing in back to back intramural basketball games.
Purple Rx+: 135#/95#
Blue Rx: As written
Orange Rx2: 95#/65#, TTR or Ring Straight Leg Raises
Yellow Rx3: 65#/45#, sub KTC or Lying TTB
White MODWOD: Sub Goblet Squat to Box, Sit Up
20-15-10 rep scheme
| 1st | 18:39 Rx+ | Alyssa C Tue, Aug 6, 2019 | | 2nd | 19:47 Rx+ | Janelle Tue, Aug 6, 2019 | | 3rd | 23:56 Rx | Derra Tue, Aug 6, 2019 | | 1st | 12:54 Rx+ | Seth B Tue, Aug 6, 2019 | | 2nd | 14:55 Rx+ | Wesly Tue, Aug 6, 2019 | | 3rd | 15:36 Rx+ | Kolton Tue, Aug 6, 2019 |
| Steve M | 19:15 Rx+ | | | Laura E | strength con | mod wod | | Shane | 17:01 Rx | Not Rx | | Vince | 19:46 Rx | | | Katheryn | 23:08 Rx2 | | | DeeAnn | 21:50 Rx2 | 20/15/10 | | Derek N | DNF Rx | 7:59 bike, didn’t finish final 10 squats | | Seth B | 12:54 Rx+ | Weird lower ab spasm had to seriously lay down and stretch it twice | | Eric F | 17:42 Rx | | | Janelle | 19:47 Rx+ | RINGER 1-8:43 RINGER 2-11:04 | | Keith C | DNF16:00 Rx2 | | | Wesly | 14:55 Rx+ | RINGER 1-5:24, 2ND METCON- 9:31 | | Todd N | 18:14 Rx+ | R1: 6:56 R2: 11:18 | | Alyssa C | 18:39 Rx+ | 8:22 & 10:17 | | Kolton | 15:36 Rx+ | | | Derra | 23:56 Rx | all rings unbroken! | | Bj | 19:10 Rx2 | R1 7:24 R2 11:46 | | Scott B | 24:00 Rx | Forgot my time | | Jayne | 23:00 Rx2 | |
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WARM UP 8/6/19
(Check In)
FOAM ROLL- Lats, Traps, Calves, Quads
GROUP WARM UP
2 Rounds:
Machine-15/12 Calories
Goblet Squat-12 reps
----------------------------
Fire Hydrants-10 reps R/L
Donkey Kicks-10 reps R/L
Thumbs Up-10 reps
Breaststrokes-10 reps
Plank-30 secs
Spiderman to Hammy-30 secs R/L
Praying Pose to Hammy-30 secs each
----------------------------
Scap Pull-10 reps
Arch Hollows-10 reps
KTC or TTB-5 reps
----------------------------
Post Up Lat Stretch-30 secs
Front Squat-5 reps
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Brief Metcon
COOLDOWN
Couch Stretch-2 mins R/L
Overhead Stretch-2 mins R/L
Upward Dog-1 min
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