WOD Blog
 | Tue, Aug 20 2019 |  |
| METCON 8/20/19 | SKILL WORK 8/20/19 | SHRED 8/20/2019 | WARM UP 8/20/19 |
METCON 8/20/19
(Reps, Rx+, Rx2, Rx3)
Complete an AMRAP of the following triplet: 2 mins ON/1 min OFF x 6 sets:
STO-5 reps
Burpee to Target-5 reps (TTB station)
TTB-5 reps
Goal: 180+ Reps
Tip: This triplet has a low rep scheme and some built in rest. You are meant to keep an aggressive pace while you are working. A good goal would be to match or beat what you hit set one for all six sets. Ideally your movements should be mostly unbroken. Scale as needed.
Purple Rx+: 165#/115#
Blue Rx: 135#/95#
Orange Rx2: 115#/75#, sub KTC
Yellow Rx3: 75#/55#, sub Lying TTB
White MODWOD: 45#/35# or DB pair
| 1st | 205 Rx | Julia Goldst Tue, Aug 20, 2019 | | 2nd | 180 Rx | Alyssa C Tue, Aug 20, 2019 | | 3rd | 158 Rx | Derra Tue, Aug 20, 2019 | | 1st | 203 Rx | Kolton Tue, Aug 20, 2019 | | 2nd | 201 Rx | Wesly Tue, Aug 20, 2019 | | 3rd | 185 Rx | Todd N Tue, Aug 20, 2019 |
| Eric F | 124 Rx | That was rough... | | Vince | 148 | 2 rnds @ 115#, rest at 105# all else RX | | Derek N | 146 Rx | | | Ian | 171 Rx | | | Luis Mu | 170 Rx | | | Shane | 157 Rx | | | Katheryn | 141 Rx2 | sub TTB for KTC | | Saori | 171 | KT. Finger injury 75#, GHD for ttb | | Julia Goldst | 205 Rx | | | Crystal | 127 Rx2 | | | Janelle | 153 Rx | 30-30-24-24- 22-23 | | Marcus C | 123 Rx2 | 123#, TTB | | Jayne | 145 Rx2 | 65# | | Todd N | 185 Rx | | | Kolton | 203 Rx | | | Alyssa C | 180 Rx | | | Keith C | 165 Rx2 | | | Wesly | 201 Rx | | | Elise | 185 Rx2 | | | Bj | 145 Rx2 | | | Derra | 158 Rx | |
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SKILL WORK 8/20/19
(Weight, Rx2, Rx3)
w/ a 15 min Timer complete the following:
10-8-6-4-2:
Weighted Pull Up
*3-5 strict HSPU between each set.
We are looking to complete our pull ups in a row, increasing in load each set. Record your HEAVIEST 2 set as your score. Break up the handstand push ups as needed.
Purple Rx+: Use Rep Scheme of 10-8-6-4-2 on the HSPU and add a deficit as needed/as reps decrease.
Blue Rx: As written
Orange Rx2: Sub Band Assisted Strict Pull Up. Sub 5 pike push ups each set OR sub 1 Strict HSPU.
Yellow Rx3: Sub Lat Pulldown x 10 reps each set, Sub Strict DB Press (pair)
| 1st | 35 Rx | Julia Goldst Tue, Aug 20, 2019 | | 1st | 70 Rx | Kolton Tue, Aug 20, 2019
Ian Tue, Aug 20, 2019 | | 2nd | 45 Rx | Eric F Tue, Aug 20, 2019
Vince Tue, Aug 20, 2019 | | 3rd | 35 Rx | Todd N Tue, Aug 20, 2019 |
| Vince | 45 Rx | | | Eric F | 45 Rx | | | Derek N | 1 Rx | | | Ian | 70 Rx | | | Katheryn | 0 Rx2 | band assisted, 2 abmat hspu | | Laura E | :) Rx | | | Julia Goldst | 35 Rx | | | Crystal | green band assist Rx | 5 pike pushup | | Marcus C | 15 Rx | no weight 10,7+1; 15# 3+2+1, 3+1, 2 | | Jayne | green/purple Rx | | | Todd N | 35 Rx | | | Kolton | 70 Rx | | | Keith C | 2rep 35# Rx | |
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SHRED 8/20/2019
(Reps)
WARM-UP:
2 minute warm-up on the bike
5 lateral step-ups R/L
10 box facing step-ups
5 box jumps
15 banded good mornings
spiderman to hammy
pigeon pose
pray pose to hammy
downward dog
upward dog
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WORKOUT:
20-minute EMOM:
ODD: Run 150 m
EVEN: 10 DB Deadlifts+10 Box Jumps
REST 2 minutes...
- with a 5 minute timer, collect as much time as possible in a weighted plank
NOTE: Score as your total time on plank.
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COOLDOWN:
- romwod
| Laura E | 2:45 Rx | 45 | | Tracie | 2:20 | 25# | | Elana | 2:30 Rx | | | Joshua T | 1:40 Rx | |
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WARM UP 8/20/19
(Check In)
FOAM ROLL- Quads, Lats, Traps, Hamstrings, Calves
GROUP WARM UP
Shuttle Jog-1 min
Burpee Broad Jump (soft landing)-20 m
Bear Crawl-20 m
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Band Pull Apart-20 reps
Underhand Pull Apart-20 reps
Band Int/Ext Rotation-10 reps R/L
Band Press-10 reps
Band Front Raise-10 reps
Downward Dog Shoulder Tap-30 reps
Handstand Hold-30 secs
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Scap Pull-10 reps
Strict Pull Up-5 reps
Arch Hollows-10 reps
TTB-5 reps
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Press Complex-5 reps each
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Begin Skill Work
COOLDOWN
Overhead Stretch-2 mins R/L
Lateral Band Opener-2 mins R/L
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