WOD Blog
 | Thu, Aug 22 2019 |  |
 | Happy Birthday: Wellington & Ginay |
| METCON 8/22/19 | ABCON 8/22/19 (after metcon) | SHRED 8/22/2019 | WARM UP 8/22/19 |
METCON 8/22/19
(Reps, Rx+, Rx2, Rx3)
21 min AMRAP:
3-6-9-12-15-18-21-24 etc.
Pull Up
Machine
Strict Sit Up (DB's allowed)
Goal: 300+ Reps
Tip: This is a longer duration workout. Establish a steady pace early on. Don't let the low reps in the beginning bait you into sprinting out of the gate.
Purple Rx+: Sub CTB Pull Up
Blue Rx: As written
Orange Rx2: Sub Jump CTB Pull Up
Yellow Rx3: Sub Ring Row, Regular Sit Ups
White MODWOD: Sub Crunches
| 1st | 302 Rx | Alyssa C Thu, Aug 22, 2019 | | 2nd | 286 Rx | Janelle Thu, Aug 22, 2019 | | 3rd | 250 Rx | Jessica H Thu, Aug 22, 2019 | | 1st | 386 Rx | Seth B Thu, Aug 22, 2019 | | 2nd | 379 Rx | Wesly Thu, Aug 22, 2019 | | 3rd | 378 Rx | Kolton Thu, Aug 22, 2019 |
| Derek M | 233 Rx | rowed, took it easy | | Vince | 349 Rx | | | Ian | 362 Rx | | | Laura E | 276 Rx2 | I blame Shane and his song choices for not hitting the goal. | | Shane | 252 Rx | | | Seth D | 320 Rx2 | | | Scott B | 309 Rx3 | | | Luis Mu | 327 Rx | | | DeeAnn | 319 Rx3 | ring rows rower situps | | Carolyn | 246 Rx2 | Feeling better today 🤗 | | Cherise | 227 Rx3 | ring rows, bike, strict situps | | Katheryn | 239 Rx2 | | | Eric F | 367 Rx | | | Seth B | 386 Rx | 1st class metcon in a long time | | Michael H | 378 Rx2 | | | Jessica H | 250 Rx | | | Wesly | 379 Rx | | | Janelle | 286 Rx | | | Alyssa C | 302 Rx | | | Kolton | 378 Rx | | | Todd N | 317 Rx | |
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ABCON 8/22/19 (after metcon)
(Time, Rx2, Rx3)
12 min Timer:
3 sets:
10 Hollow Rocks (back and forth is one rep)
20 Flutter Kicks (kicking both feet=1 rep, 40 total kicks)
30 Bicycle Crunches
20 Flutter kicks
10 Hollow Rocks
REST 1 minute
Blue Rx: As written
Orange Rx2: Cut Hollow Rocks down to 5 reps
Yellow Rx3: Bent Knee Hollow Rocks
White MODWOD: Sub 10 second Bent Knee Hollow Hold
| 1st | 5:42 Rx | Laura E Thu, Aug 22, 2019 | | 2nd | 8:58 Rx | Carolyn Thu, Aug 22, 2019 | | 3rd | 9:06 Rx | Katheryn Thu, Aug 22, 2019 | | 1st | 9:50 Rx | Vince Thu, Aug 22, 2019 | | 2nd | 10:00 Rx | Ian Thu, Aug 22, 2019 |
| Vince | 9:50 Rx | | | Ian | 10:00 Rx | | | Laura E | 5:42 Rx | | | Katheryn | 9:06 Rx | | | Carolyn | 8:58 Rx | |
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SHRED 8/22/2019
(Reps)
WARM-UP:
----------------------
WORKOUT:
2 Rounds:
2-minute AMRAP:
- max calories on Bike
REST 2 minutes
2 minute AMRAP:
- 7 double DB push press
- 7 pull ups
REST 2 minutes
2 minute AMRAP:
- max calories Row
REST 2 minutes
2-minute AMRAP:
- 7 push-ups
- 7 TTB
REST 2 minutes
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COOLDOWN:
- romwod
| Laura E | :-) Rx | | | Tracie | 270 Rx | |
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WARM UP 8/22/19
(Check In)
FOAM ROLL- Quads, Hamstrings, Calves, Lats
GROUP WARM UP
Machine-30/25 Calories
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Thumbs Up w/ Pause at Top-15 reps
Breaststrokes (slow and controlled)-15 reps
Hollow Rock-5 reps (back and forth is one)
Side Plank-20 secs R/L
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Scap Pull-10 reps
Chin Up Hold (at top)-10 secs
Strict Pull Up-5 reps
Arch Hollows-10 reps
Kipping Pull Up-5 reps
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Begin Metcon
COOLDOWN
Overhead Stretch-2 mins R/L
Upward Dog-1 min
Twisted Lizard-1 min R/L
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