WOD Blog
 | Tue, Sep 24 2019 |  |
 | Happy Birthday: Sara G & Lily J |
| SHRED 9/24/2019 | METCON 9/24/19 | ABCON FINISHER 9/24/19 | WARM UP 9/24/19 |
SHRED 9/24/2019
(Time)
SHRED:
25-minute AMRAP:
- 12 calorie bike
- 12 TTB
- 12 weighted reverse lunges
- 12 weighted Russian twists
- 12 DB deadlifts
- 12 D-ball over shoulder
After all 12's are completed, then do 11 of all movements, then 10 of all movements, then 9 of all movements ETC... Get as far as you can.
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COOLDOWN:
- ROMWOD
| Laura E | 7 rnds +20 reps Rx | | | DeeAnn | 13:12 | 400m/200m | | Tracie | finished TTB on 6 | LTTB 5#DBWL 15# WRT 85# DL 50# DBall | | Jakob | 12:56 Rx | |
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METCON 9/24/19
(Time, Rx2, Rx3)
3 sets:
6 mins to Run 800 m (rest w/ time remaining)
3 mins to Run 400 m (rest w/ time remaining)
Score is total working times added up.
Goal: 15:00 or less for all times added together.
Tip: You are meant to hold an aggressive pace during the runs and utilize the rest to recover. Try to match or beat what you hit on round 1 each round. SPRINT your final 400 m!
Purpose: Interval training is a useful tool for implementing a faster pace than we can maintain through a sustained effort. This allows us to increase our intensity, work on our ability to recover between efforts, and work towards eventually implementing an overall faster pace on sustained efforts we do later on. (Ex. intervals can be a useful training for increasing our mile time next time we test.)
Blue/Orange Rx: As written
Yellow Rx2: Sub 600/300 m Run
White Rx3: Sub 400/200 m Run
MODWOD: See coach for help with distances or further modifications.
| 1st | 17:46 Rx | Derra Tue, Sep 24, 2019 | | 2nd | 18:30 Rx | Claudia Tue, Sep 24, 2019 | | 3rd | 19:05 Rx | Sandra D Tue, Sep 24, 2019 | | 1st | 14:52 Rx | Vince Tue, Sep 24, 2019 | | 2nd | 15:15 Rx | isaac z Tue, Sep 24, 2019 | | 3rd | 15:23 Rx | daniel z Tue, Sep 24, 2019 |
| isaac z | 15:15 Rx | | | daniel z | 15:23 Rx | | | Luis Mu | 20:07 Rx | | | Laura E | 19:45 Rx | | | Vince | 14:52 Rx | 3:34, 1:33, 3:27, 1:32, 3:24, 1:22 | | Sandra D | 19:05 Rx | | | Carolyn | 11:17 | Row, yellow | | MANAGER | 20:85 Rx | | | Katheryn | 8:40 Rx3 | 200/100 sprints | | Janelle | 22:01 Rx | 5:00,2:03,5:02,2:13,5:13,2:30 | | Derra | 17:46 Rx | | | Todd N | He couldn't even. Rx | | | Claudia | 18:30 Rx | | | Jayne | 22:00 Rx | |
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ABCON FINISHER 9/24/19
(Reps)
30 Secs ON/30 secs OFF x 7 minutes
Hollow Rocks (back and forth is two reps)
Make sure to paint lower back across the floor. Modify by bending knees or subbing a hollow body hold with bent knees.
| Laura E | :-b Rx | | | Katheryn | 205 Rx | | | Vince | 7 Rx | 7 rounds. ow ow ow |
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WARM UP 9/24/19
(Check In)
Foam Roll- Quads, Lats, Traps, Calves
GROUP WARM UP
Run-100 m
Monster Walk-20 m
Frankensteins-20 m
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Run 100 m
Toe Walk-20 m
Side Shuffle-20 m R/L
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Run 100 m
High Knees-20 m
Butt Kickers-20 m
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Run-100 m
Walking Groiner-20 m
Walking Inchworm-20 m
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Calf Stretch on Rig-30 secs R/L
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Begin Metcon
COOLDOWN
Banded Hip Stretch-1 min R/L x 2 sets
Calf Stretch on Rig-1 min R/L x 2 sets
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