WOD Blog
 | Thu, Oct 10 2019 |  |
 | Happy Birthday: Jeff H |
| METCON 10/10/19 | SHRED 10/10/2019 | ROMWOD COOLDOWN 10/10/19 | WARM UP 10/10/19 | Other Results |
METCON 10/10/19
(Reps, Rx2, Rx3)
4 sets rotating between sections:
3 min AMCAP
Row Calories
REST 1 minute
3 min AMRAP:
3-6-9-12-15-18 etc.
Bike Calories
Sit Up (no DB’s)
REST 1 minute (Start at 3 reps each round)
*Athletes can start on either the row or the AMRAP, and will switch off between the two sections until they have completed four rounds.
Tip: This is an aerobic workout. Find a steady pace you can maintain. Use your fastest pace on the final round. For those planning to do the open workout tomorrow, consider going 80% effort and treating this as a recovery WOD!
Blue Rx: As written
Orange Rx2: See coach for mods!
| 1st | 442 Rx | Alyssa C Thu, Oct 10, 2019 | | 2nd | 390 Rx | Katriel-Maria Thu, Oct 10, 2019 | | 3rd | 383 Rx | Janelle Thu, Oct 10, 2019 | | 1st | 621 Rx | Seth B Thu, Oct 10, 2019 | | 2nd | 494 Rx | Nate D Thu, Oct 10, 2019 | | 3rd | 487 Rx | Wesly Thu, Oct 10, 2019 |
| Steve M | 422 Rx | | | Olive | 255 Rx | | | John L | 383 Rx | | | Derek M | 365 Rx | | | daniel z | 276 Rx | | | isaac z | 285 Rx | | | Kirklin | 328 Rx | | | Cammon | 364 Rx | | | Vince | 373 Rx | | | Ian | 431 Rx | | | Derek N | 386 Rx | | | Katheryn | 275 Rx | | | Susie | 165 Rx | | | Cherise | 262 Rx | | | Seth B | 621 Rx | Shoelace got stuck on rd 3’s bike but maintained close on all others | | Sandra D | 262 Rx | | | Julia Goldst | 335 Rx | | | Kasidy | 234 Rx | | | Nate D | 494 Rx | Lower back spazzing out | | Emily M | 306 Rx | | | Wesly | 487 Rx | Not bad for 1 arm. 51 cal row on all, 75-68-68-72 bike/situp | | Alyssa C | 442 Rx | | | Janelle | 383 Rx | Row-41-40-39-37 AMRAP- 56-56-56-58 | | Katriel-Maria | 390 Rx | | | Todd N | 425 Rx | | | Derra | 298 Rx | woof | | Hailey D | 265 Rx | | | Richard S | 464 Rx | | | Shane | 475 Rx | | | Ryan Pow | 415 Rx | | | Bj | 373 Rx | |
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SHRED 10/10/2019
(Reps)
WARM-UP:
Warm-up on a machine for 3 minutes upon arrival (make an effort to get warm)
2 rounds:
- 5 burpees
- 20 push up plank shoulder taps
- 20 hollow rocks
30 second standing forward fold
30-second downward dog
30-second upward dog
15 scap pulls
15 arch hollows
5 TTR
*Take a few minutes prior to beginning to warm up for TTR.
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SHRED:
20-minute AMRAP:
- 10 burpee to target
- 10 Toes to ring
*Every 2 minutes on the minute perform 5 push-ups
NOTE: If push-ups are easy for you, aim for 10 push-ups OR 5 handstand push-ups.
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COOLDOWN:
- ROMWOD
| Tom W | :-) Rx | | | Jonathan K | Did it! Rx | | | Laura E | 16 rnds +11 reps | hollow body, athletic burpees | | Tracie | 150 Rx | |
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WARM UP 10/10/19
(Check In)
FOAM ROLL- Quads, Calves, Hamstrings, Lats, Traps
GROUP WARM UP
Row-15/12 Calories
Bike-15/12 Calories
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Samson Stretch-30 secs R/L
Scorpions-10 Alternating Reps
Plank-30 secs
Upward Dog w/ Forearm Stretch-30 secs
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Brief Metcon
COOLDOWN
ROMWOD
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