WOD Blog
 | Thu, Oct 31 2019 |  |
 | Happy Birthday: Camden Zirki |
| METCON 10/31/19 | ABCON (after metcon) 10/31/19 | WARM UP 10/31/19 | SHRED 10/31/2019 | Other Results |
METCON 10/31/19
(Reps, Rx2, Rx3)
3 rounds for MAX reps, 1 min each station:
Bike Calories
Sit Up (no DB's)
Double Under
Bodybuilder
Row Calories
REST
*Start at any station just follow the order.
Goal/Tip: This is an aerobic power workout. Find a steady pace that allows you to keep moving. Don't start out too fast. Try to match or beat what you hit round one for all three rounds!
Purple Rx: As written
Blue Rx2: Sub Singles
Orange Rx3: Sub Bodybuilder to Box, crunches
Yellow MODWOD: See coach for mods!
| 1st | 490 Rx | Derra Thu, Oct 31, 2019 | | 2nd | 438 Rx | Alyssa C Thu, Oct 31, 2019 | | 3rd | 415 Rx | Julia Goldst Thu, Oct 31, 2019 | | 1st | 532 Rx | Wesly Thu, Oct 31, 2019 | | 2nd | 511 Rx | Steve M Thu, Oct 31, 2019 | | 3rd | 507 Rx | Seth B Thu, Oct 31, 2019 |
| Eric F | 493 Rx | | | Janelle | 404 Rx | 131-141-132 | | Cammon | 338 Rx | | | Scooter | 357 Rx | | | Kirklin | 349 Rx | | | Vince | 440 Rx | | | Steve M | 511 Rx | | | Ryan Pow | 425 Rx | | | Ian | 330 Rx | | | Laura E | 552 Rx2 | | | Eric M | 483 Rx | | | Julia Goldst | 415 Rx | | | Luis Mu | 483 Rx | | | Katheryn | 347 Rx | | | Carolyn | 455 Rx2 | | | Seth B | 507 Rx | Stupid shoe came untied on 3rd | | Saori | 354 | Air Squat instead of DU due to calf injury | | Kasidy | 318 Rx2 | burpee to box sub for body builders | | Elana | 163 Rx2 | | | Jessica H | 379 Rx | | | Keith C | 438 Rx2 | | | Olive | 414 Rx2 | | | Wesly | 532 Rx | 179-175-178 | | Alyssa C | 438 Rx | | | Todd N | 425 Rx | | | Derra | 490 Rx | |
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ABCON (after metcon) 10/31/19
(Reps)
3 Rounds:
Roll Out-30 seconds
REST 30 seconds
Side Plank w/ Hip Dip R-30 seconds
REST 30 seconds
Side Plank w/ Hip Dip L-30 seconds
REST 30 seconds
| Ryan Pow | Yes Rx | | | Laura E | 113 Rx | | | DeeAnn | 365 | singles for double unders | | Keith C | 3rds Rx | | | Jessica H | Done! Rx | |
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WARM UP 10/31/19
(Check In)
FOAM ROLL- Quads, Hamstrings, Traps, Calves
GROUP WARM UP
(within 4 minutes)
Row-15/12 Calories
Bike-15/12 Calories
Jump Rope-1 min
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Bodybuilder-10 reps
Mountain Climbers to Outside of Foot-30 secs
Upward Dog-30 secs
Standing Forward Fold w/ Fingers Interlaced-30 secs
Downward Dog w/ Calf Stretch-30 secs R/L
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Begin Metcon
COOLDOWN
Seated Forward Fold-1 min x 2 sets
Reverse Shoulders-1 min x 2 sets
Rig Calf Stretch-1 min x 2 sets
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SHRED 10/31/2019
(Reps)
WARM UP:
Junkyard dog with a partner
20 meter overhead DB walk R/L
10 DB strict press R/L
5 push jerks R/L
30 second push up plank hold
30 second hollow body hold
downward dog w/ 10 shoulder taps
upward dog
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SHRED:
12 minute ladder:
- 4 DB push jerks
- 4 cal row
REST 2 minutes...
10 minute AMRAP:
- 10 push ups
- 25 ab mat sit ups
***NOTE: On the ladder, you will add 2 reps each round. So begin with 4's, then move on to 6's, then 8's etc... Advanced athletes, feel free to use a barbell.
Your score is total reps between the ladder and the AMRAP.
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COOLDOWN:
- romwod
| 1st | 313 | Laura E Thu, Oct 31, 2019 |
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