WOD Blog
 | Sat, Aug 31 2019 |  |
| METCON 8/31/19 | 10AM WEIGHTLIFTING 8/31/19 | WARM UP 8/31/19 |
METCON 8/31/19
(Reps, Rx2, Rx3)
25 min AMRAP:
Machine-15/12 Calories
Push Up-15 reps
Sled Push-20 m (count as 20 reps)
Run-200 m (count as 20 reps)
Sit Up-20 reps (no DB's)
Box Jump Over-15 reps
Goal: 525/510 Reps 5+ Rounds
Tip: This an aerobic endurance workout. Keep a steady pace and just keep moving!
Blue Rx: 90#/70#, 24''/20''
Orange Rx2: 90#/70#, Sub Incline Push Up, Stepovers allowed
Yellow Rx3: 70#/50#, 150 m Run, 20''/16''
White MODWOD: 45#/35#, 100 m Run, Plate Stepovers
| Julia Goldst | 532 Rx | | | Shane | 525 Rx | | | Keith C | 420 Rx2 | | | Jayne | 340 Rx2 | |
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10AM WEIGHTLIFTING 8/31/19
(Weight)
-Warm up-
Banded Side steps - 15R/L
Pull downs - 15
Front raises - 10
Band strict press - 10
Prayer to hammy
Couch stretch
Figure 4 glute stretch
Snatch grip deadlift -10
Snatch grip row - 10
Snatch Balance - 5
A. Snatch Balance
2-2-2-2-2-2
Work up to a heavy double. Start around 65-75% of Snatch max.
B. Snatch pull w/ 3 pauses
3-3-3-3-3
*Each rep you will pause below the knee, above the knee, and in the top of the pull
**Stay around 70-80%
| Jayne | 50 Rx | | | Katheryn | 95/95 Rx | | | Vince | 125/150 Rx | |
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WARM UP 8/31/19
(Check In)
FOAM ROLL- Lats, Hamstrings, Calves
GROUP WARM UP
Jog-200 m
Frankensteins-20 m
Monster Walks-20 m
High Knees-20 m
Butt Kickers-20 m
Walking Groiner-10 m
Walking Inchworm w/ Push Up-10 m
Run-200 m
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Step Over-10 reps
Box Over-5 reps
Calf Stretch on Box-30 secs R/L
Pigeon Pose on Box-30 secs R/L
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Brief Metcon
COOLDOWN
Seated Forward Fold-2 mins
Rig Calf Stretch-1 min R/L
Pigeon Pose-1 min R/L
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