WOD Blog
 | Thu, Oct 17 2019 |  |
| WARM UP 10/17/19 | SKILL WORK 10/17/19 | METCON 10/17/19 | SHRED 10/17/2019 | Other Results |
WARM UP 10/17/19
(Check In)
FOAM ROLL- Calves, Quads, Hamstrings, Lats, Traps
GROUP WARM UP
Russian Swing-15 reps
Bodybuilder-10 reps
American Swing-15 reps
Mountain Climber-60 reps
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Q-Ped w/ Reach-10 reps R/L
Table Top w/ Fingers Facing Feet-10 reps
Table Top w/ Fingers Facing Away-10 reps
Modified Hurdlers Stretch-30 secs R/L
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Barbell Row w/ Pause-10 reps
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Begin Skill Work
COOLDOWN
Post Up Lat Stretch-2 mins
Lateral Opener-2 mins R/L
| Mindy | Yes | 91 reps | | Hailey D | Yes | |
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SKILL WORK 10/17/19
(Reps)
12 min EMOM
Min 1: Ring Plank Hold-30 secs
Min 2: Barbell Row OR Inverted Ring Row-10 reps
Min 3: Side Plank w/ Hip Dip-20 reps R/L
Min 4: Reverse Plank-30 secs
*Start at any station. Modify the ring plank hold to a plank on the ground or a knees down plank hold. Feel free to increase in load on the barbell each round. This will be a standard barbell row with hands in clean grip aiming from below the knee to the abs. Modify reverse plank to reverse shoulder stretch.
| 1st | 3 rounds Rx | Hailey D Thu, Oct 17, 2019
Katheryn Thu, Oct 17, 2019
Laura E Thu, Oct 17, 2019 | | 1st | 3 rounds Rx | Derek N Thu, Oct 17, 2019
Ryan Pow Thu, Oct 17, 2019
Vince Thu, Oct 17, 2019 |
| Vince | 3 rounds Rx | | | Laura E | 3 rnds Rx | | | Ryan Pow | 3 rnds Rx | | | Katheryn | 3 Rx | | | Derek N | 3 rounds Rx | | | Hailey D | 3 rounds Rx | |
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METCON 10/17/19
(Reps, Rx+, Rx2, Rx3)
10-90 sec rounds/30 secs Between Rounds (20 min), alternating between couplets:
Bike-15/12 Calories
KB Swing w/ time remaining
Row-15/12 Calories
Bodybuilder w/ time remaining
Goal: 150+ Reps
Tip: You should finish your machine calories in NO more than a minute (Ideally a bit less) and transition directly to your second movement. Try to keep a steady pace and maintain the number of reps you hit each round.
Brown Rx+: Sub 18/15 Calories, Sub Burpee
Purple Rx: 53#/35# KB,
Blue Rx2: 35#/26# KB,
Orange Rx3: 12/9 Calories, 26#/20# KB,
Yellow MODWOD: 10/7 Calories, 20#/15# KB, Bodybuilder to box
| 1st | 184 Rx | Alyssa C Thu, Oct 17, 2019 | | 2nd | 112 Rx | Janelle Thu, Oct 17, 2019 | | 3rd | 85 Rx | Hailey D Thu, Oct 17, 2019 | | 1st | 183 Rx+ | Seth B Thu, Oct 17, 2019 | | 2nd | 155 Rx | Steve M Thu, Oct 17, 2019 | | 3rd | 143 Rx | Shane Thu, Oct 17, 2019 |
| Steve M | 155 Rx | | | daniel z | 72 Rx | | | Olive | 140 Rx3 | | | Laura E | 152 Rx3 | 44# kb | | Shane | 143 Rx | | | Vince | 160 | 12 cals and 35# kb | | Ryan Pow | 134 Rx | | | Cherise | 97 Rx3 | | | Seth B | 183 Rx+ | | | Mindy | 91 Rx3 | | | Susie | 45 Rx3 | White | | Katheryn | 172 | rx3 except for sit ups in place of bodybuilders | | Derek N | 113 Rx | | | Julia Goldst | ? Rx | I did the workout someone wiped off my white board while I was in the bathroom | | Hailey D | 85 Rx | | | Janelle | 112 Rx | | | Alyssa C | 184 Rx | 144 KB swings, 40 BB | | Emily M | 113 Rx2 | | | Wesly | 185 Rx2 | single arm KB Russian swing - 133, 52 single arm body builders | | Derra | 89 Rx2 | bike 10 cals | | Todd N | 114 Rx | |
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SHRED 10/17/2019
(Time)
WARM-UP:
- 2 minute shuttle jog
- 40 meter plate overhead carry
- 10 plate upright rows R/L
- 10 plate overhead presses
- 10 plate rotations R/L
30 second calf stretch R/L
30 second spiderman to hammy R/L
30 second pigeon stretch R/L
30 second pray pose
30-second upward dog
30-second push-up plank with shoulder tap
30-second downward dog
30-second hollow body hold
5 eccentric push-ups
Review the DB hang clean and jerk
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SHRED:
Every 6 minutes for 4 rounds:
- 400-meter run
- 30 sit-ups
- 20 push-ups
- 15 alternating DB hang clean & jerk
*Really push yourself to get as much rest as possible! Score is total working time.
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COOLDOWN:
- romwod
| Laura E | 14:30 | mod 200 m, tricep pulldown, dl | | Tracie | 20:47 | RDs 2-4 ran 300 m | | Jonathan K | Did it! Rx | |
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