WOD Blog
 | Thu, Oct 24 2019 |  |
| METCON 10/24/19 | SHRED 10/24/2019 | SKILL WORK 10/24/19 | WARM UP 10/24/19 | Other Results |
METCON 10/24/19
(Time, Rx2, Rx3)
6 Rounds For Time:
Double Under-30 reps
Shuttle Run-60 m (10 m increments, touch the ground with one hand and one foot past line)
Burpee-12 reps
Shuttle Run-60 m
Goal: Sub 14, CAP at 19 minutes.
Tip: Ideally you should keep moving from start to finish with quick transitions between movements!
Purple Rx: As written
Blue Rx2: Sub 50 Singles
Orange Rx3: Sub 8 Burpees, 30 singles
Yellow MODWOD: Sub 40 m Run, Burpee to Box, 20 singles
| 1st | 14:15 Rx | Alyssa C Thu, Oct 24, 2019 | | 2nd | 15:19 Rx | Janelle Thu, Oct 24, 2019 | | 3rd | 19:00 dnf Rx | Katheryn Thu, Oct 24, 2019
Cherise Thu, Oct 24, 2019 | | 1st | 11:22 Rx | Steve M Thu, Oct 24, 2019 | | 2nd | 11:58 Rx | Vince Thu, Oct 24, 2019 | | 3rd | 12:03 Rx | Eric F Thu, Oct 24, 2019 |
| Steve M | 11:22 Rx | | | Vince | 11:58 Rx | | | daniel z | 17:30 Rx2 | | | Cammon | 15:30 Rx | | | Scooter | 12:20 Rx2 | | | Eric F | 12:03 Rx | | | Ryan Pow | 13:47 Rx | Slaughtered Shane. | | Shane | 13:48 Rx | | | Tyler S | 12:14 Rx | | | Laura E | 12:58 Rx2 | a.burpees | | Derek N | 12:26 Rx | | | Luis Mu | 13:21 Rx | | | Cherise | 19:00 DNF Rx | 261 reps | | Mindy | 19 Rx3 | | | Katheryn | 19:00 dnf Rx | finished last 11 burpees and shuttle run after time | | Scott B | 18:19 Rx | | | Jeremy B | 16:28 Rx | | | Susie | 14:40 | 20 step ups on 2 45 lb plates, 40 m runs, box burpees | | eli r | 13:58 Rx | | | Alyssa C | 14:15 Rx | | | Keith C | 13:35 Rx2 | | | Todd N | 14:28 Rx | Need a barbell in my life. | | Janelle | 15:19 Rx | | | Jayne | 18 Rx3 | | | Kasidy | 18:22 Rx3 | sub burpees to box and 45 singles |
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SHRED 10/24/2019
(Time)
SHRED:
WARM UP:
2 minute shuttle jog
Downward dog
Upward dog
Spider-Man to hammy
Pray pose
Hip bridge hold
10 squat jumps ( take tour time, focus on being explosive)
10 banded pull downs
10 banded face pulls
10 banded pass through
20 banded pull aparts
- 5 lateral step ups R/L
- 10 box facing step ups
- 5 box jumps
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25-minute AMRAP:
1-2-3-4-5-6-7-8-9-10-11-12- ETC...
- box jumps
- ball slams
- burpees
*You will perform 1 of each movement, then 2 of each, then 3, then 4, etc... Get as far as you can!
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COOLDOWN:
- romwod
| Laura E | 13 rnds + 7reps Rx | box overs, over shoulder med ball, a.b. | | Cherise | 191 Rx | |
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SKILL WORK 10/24/19
(Reps, Rx+, Rx2, Rx3)
15 min Timer:
4-5 Sets:
Strict TTB or Strict KTE-5 reps
Windshield Wipers-10 reps (Focus on control not going fast)
Weighted Plank Hold-45 secs
Calf Raise-10 reps R/L
Brown Rx+: Sub Knee to Bar
Purple Rx: As written
Blue Rx2: Sub Strict Leg Raises (as high as possible)
Orange Rx3: Sub KTC (as little swing as possible), bodyweight plank
Yellow MODWOD: Sub Lying TTB, plank with knees down
| 1st | 4 sets Rx | Jayne Thu, Oct 24, 2019 | | 2nd | 3 Rx | Katheryn Thu, Oct 24, 2019 | | 3rd | 2.5 rnds Rx | Laura E Thu, Oct 24, 2019 | | 1st | 4rds Rx | Keith C Thu, Oct 24, 2019
Derek M Thu, Oct 24, 2019
Scott B Thu, Oct 24, 2019
Derek N Thu, Oct 24, 2019
Vince Thu, Oct 24, 2019 | | 2nd | 3 rds Rx | Ryan Pow Thu, Oct 24, 2019 |
| Vince | 4 sets Rx | | | Ryan Pow | 3 rds Rx | | | Laura E | 2.5 rnds Rx | | | Derek N | 4 Rx | | | Cherise | 2.5 rounds Rx2 | leg raises, 25# plank | | Scott B | 4 Rx | | | Katheryn | 3 Rx | | | Derek M | 4 rds Rx | | | Keith C | 4rds Rx | 45# plank | | Jayne | 4 sets Rx | |
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WARM UP 10/24/19
(Check In)
FOAM ROLL- Lats, Traps, Calves
GROUP WARM UP
4 min AMWAP:
Shuttle Run-80 m
Burpee-5 reps
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Scorpions-10 alternating reps
Plank Hold-30 secs
Modified Hurdlers Stretch-30 secs R/L
Downward Dog-30 secs
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Scap Pull-10 reps
Strict Leg Raise-5 reps
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Begin Skill Work
COOLDOWN
Modified Hurdlers Stretch-1 min R/L x 2 sets
Calf Stretch on Rig-1 min R/L x 2 sets
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