WOD Blog
 | Tue, Oct 1 2019 |  |
 | Happy Birthday: Nichole & Steve Jo & Harrison W |
| METCON 10/1/19 | FINISHER 10/1/19 | LEVEL METHOD MAKE UP 10/1/19 | SHRED 10/1/2019 | WARM UP 10/1/19 | Other Results |
METCON 10/1/19
(Reps, Rx+, Rx2, Rx3)
6-3 Min Rounds, 1 min REST between Rounds:
Machine-30/25 Calories*
Pull Up AMRAP w/ time remaining
*Alternate between bike and row each round.
Goal: 90+ Pull Ups
Purple Rx+: Sub Bar Muscle Up, Goal of 30+. Choose this option if you have consistent BMU's!
Blue Rx: As written
Orange Rx2: Sub Band Assisted Strict Pull Up
Yellow Rx3: 25/20 Calories, Sub Ring Rows
White MODWOD: 20/15 Calories or see coach for scaling options!
| 1st | 25 Rx+ | Janelle Tue, Oct 1, 2019 | | 2nd | 95 Rx | Alyssa C Tue, Oct 1, 2019 | | 3rd | 54 Rx | Emily M Tue, Oct 1, 2019 | | 1st | 48 Rx+ | Nate D Tue, Oct 1, 2019 | | 2nd | 46 Rx+ | Steve M Tue, Oct 1, 2019 | | 3rd | 36 Rx+ | Boots Tue, Oct 1, 2019 |
| Steve M | 46 Rx+ | | | Vince | 98 Rx | | | Janelle | 25 Rx+ | | | Ian | 108 Rx | | | Griff | 59 Rx | | | Mindy | 54 ring rows Rx3 | | | DeeAnn | 45 Rx3 | | | Sandra D | 12 Rx2 | | | Katheryn | 93 Rx3 | | | Derek N | 110 Rx | | | Keith C | 40 Rx3 | | | Alyssa C | 95 Rx | | | Jayne | 20 Rx2 | | | Emily M | 54 Rx | | | Nate D | 48 Rx+ | | | Boots | 36 Rx+ | | | Todd N | 55 Rx | 8 BMU...Lost them. 3rds of PU's |
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FINISHER 10/1/19
(Weight)
3 sets:
A1. Bicep Curl-20-15-12 reps
A2. DB Rear Fly-20-15-12 reps
A3. Russian Twist-30-30-30 reps
REST 1 minute
Feel free to use a barbell or DB's for the bicep curl. Use a plate or medball for the Russian twist!
| 1st | 35 Rx | Laura E Tue, Oct 1, 2019 | | 2nd | 15 Rx | Katheryn Tue, Oct 1, 2019 | | 1st | 20 Rx | Derek N Tue, Oct 1, 2019
Vince Tue, Oct 1, 2019 | | 2nd | 15 Rx | Keith C Tue, Oct 1, 2019 |
| Vince | 20 Rx | | | Laura E | 35 Rx | | | Katheryn | 15 Rx | curls w/ bar, flys w/10#, twist w 15# | | Derek N | 20 Rx | | | Keith C | 15 Rx | |
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LEVEL METHOD MAKE UP 10/1/19
(Time)
Instead of doing the metcon, use your class time to make up a level method item of your choice! Try to choose options that will allow you to complete your overall level.
| Derek M | 5:20 Rx | Diane PR | | Carolyn | 5:57 | Fran. Orange 😱 |
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SHRED 10/1/2019
(Time)
SHRED:
0-10 minutes AMRAP:
- 15/12 cal bike
- 10 pull-ups
10-20 minutes AMRAP:
- 100-meter run
- 10 double DB hang clean
20-30 minutes AMRAP:
- 12/9 cal row
- 10 slam balls
--------------------------
COOLDOWN:
- ROMWOD
| Laura E | 18 rnds + 9 cal | rr, med ball overshoulder, 1 arm db clean | | Elana | 10 Rx | | | Joshua T | 16 Rx | | | Tracie | 15RDs+12 cal bike Rx | |
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WARM UP 10/1/19
(Check In)
FOAM ROLL- Lats, Traps, Quads, Calves
GROUP WARM UP
Shuttle Jog-2 mins
------------------------
Band Pull Apart-20 reps
Underhand Pull Apart-20 reps
Lying Pull Apart-20 reps
Band Int/Ext Rotation-10 reps R/L
Band Front Raise-10 reps
Band Passthrough-10 reps
Samson Stretch-30 secs R/L
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Band Face Pull-10 reps
Band Pulldown-10 reps
Scap Pull-10 reps
Strict Pull Up-3 reps
Arch Hollow-10 reps
Kipping OR Jumping Pull Up-5 reps
------------------------
Begin Metcon
COOLDOWN
Overhead Stretch-2 mins R/L
Upper Back Smash-2 mins
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