WOD Blog
 | Tue, Nov 5 2019 |  |
 | Happy Birthday: Ashley An |
| METCON 11/5/19 | SKILL WORK 11/5/19 | SHRED 11/5/2019 | WARM UP 11/5/19 | Other Results |
METCON 11/5/19
(Time, Rx+, Rx2, Rx3)
For Time:
Machine-50/40 Calories*
Double Under-100 reps
Pull Up-50 reps
Double Under-100 reps
TTB-50 reps
Double Under-100 reps
Machine-50/40 Calories
Goal: Sub 18, CAP at 22 minutes.
*Bike once and row once.
Tip: This is a longer duration workout with components of stamina and aerobic endurance. Find a steady pace. Consider breaking up the pull ups and TTB into quick sets with short breaks. Try to stay relaxed especially in your grip on the double unders. Go for broke on your final machine!
Brown Rx+: Sub CTB Pull Up
Purple Rx: As written
Blue Rx2: Sub Ring Row, KTC, singles x 2
Orange Rx3: 25/20 Machine Calories, Sit Ups
Yellow MODWOD: Sub 20/15 Machine Calories
| 1st | 19:31 Rx | Alyssa C Tue, Nov 5, 2019 | | 2nd | 21:17 Rx | Janelle Tue, Nov 5, 2019 | | 3rd | 21:29 Rx | Julia Goldst Tue, Nov 5, 2019 | | 1st | 19:35 Rx | Vince Tue, Nov 5, 2019 | | 2nd | 19:57 Rx | Tyler S Tue, Nov 5, 2019 | | 3rd | 21:07 Rx | Todd N Tue, Nov 5, 2019 |
| Heikoti | DNF Rx2 | DNF :( 35 calories on the last machine | | Vince | 19:35 Rx | | | Kirklin | 21:14 Rx2 | doubles | | Tyler S | 19:57 Rx | | | Derek N | DNF Rx | 25 cals left | | DeeAnn | 18:27 Rx3 | | | Mindy | 22:00 Rx2 | | | Scott B | 22:00 DNF Rx2 | 88/100 DU on last. Ring row only | | Katheryn | 22:00 dnf Rx3 | Double unders, JCTB | | Carolyn | 19:50 | 25 calories, 100 singles, jumping pu, ktc | | Ryan Pow | 22:00 DNF Rx | 30 cals into last machine | | Susie | 13:58 Rx3 | 180 reps - Machines 15 cal., 25 reps each for ring, plate step up, TTB | | eli r | Dnf Rx+ | 30 cal | | Julia Goldst | 21:29 Rx | | | Derek M | 22:50 DNF | DNF | | Jessica H | 21:59 Rx | | | Keith C | 19:21 Rx2 | | | Alyssa C | 19:31 Rx | | | Jayne | 19:00 Rx3 | | | Derra | 22:00 DNF Rx | 20 cals left | | Hailey D | 22:00 DNF Rx2 | 15 cals left (rower) | | John L | 21:37 Rx2 | All RX except single unders | | Olive | 19:09 Rx3 | | | Janelle | 21:17 Rx | | | Saori | 22:00 DNF Rx | | | Todd N | 21:07 Rx | |
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SKILL WORK 11/5/19
(Reps, Rx+, Rx2, Rx3)
w/ a 10 min Timer:
Practice Pullovers!
Brown Rx+: Perform an EMOM of 1-5 reps
Purple Rx: Learn and practice movement (choose this option if you already have strict pull ups)
Blue Rx2: Sub 5x7 band assisted pull ups every 2 minutes
Orange Rx3: Sub Lat Pulldown (accumulate 50 reps)
| 1st | 4 Rx | Jessica H Tue, Nov 5, 2019 | | 2nd | 50 | Susie Tue, Nov 5, 2019
Carolyn Tue, Nov 5, 2019 | | 1st | 6 Rx+ | Vince Tue, Nov 5, 2019 | | 2nd | 10 Rx | Keith C Tue, Nov 5, 2019 | | 3rd | 2 Rx | Derek M Tue, Nov 5, 2019 |
| Vince | 6 Rx+ | tried working on BMU pulls | | Derek N | 1 Rx | | | Carolyn | 50 | Purple band, 15# bar lat pull downs | | Susie | 50 | Orange | | Derek M | 2 Rx | I did 2 | | Keith C | 10 Rx | | | Jessica H | 4 Rx | |
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SHRED 11/5/2019
(Time)
WARM UP:
15/12 cal bike
- 40 meter overhead carry R/L
- 10 DB high pulls R/L
- 10 DB strict press R/L
- 5 DB snatches R/L
30 second push up plank hold
30 second upward dog w/ forearm stretch
30 second downward dog w/ calf stretch
30 second pigeon stretch
30 second spiderman to hammy R/L
30 second handstand hold
Warm up double unders before beginning
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SHRED:
*26 minute cap
4 rounds:
- 15 double DB hang clean & jerks
- 50 double unders
3 Rounds:
- 15 alternating DB snatches
- 15 cal bike
2 Rounds:
- 5 wall climbs
- 25 ball slams
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COOLDOWN:
- romwod
| Laura E | 22:32 | mod | | Tracie | 25:33 | 3 wall walks |
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WARM UP 11/5/19
(Check In)
FOAM ROLL- Traps, Hamstrings, Lats
GROUP WARM UP
2 Rounds:
Jump Rope-30 secs
REST-15 secs
Band Pull Apart-30 secs (mix styles)
REST 15 seconds
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Swimmers-10 reps
Flutter Kicks-60 reps
Downward Dog-30 secs
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Face Pull (slow eccentric)-10 reps
Straight Arm Pulldown-10 reps
Arch Hollows-10 reps
Strict Pull Up-3 reps
KTC or TTB-5 reps
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Begin Skill
COOLDOWN
Overhead Stretch-1 min R/L x 2 sets
Rig Calf Stretch-1 min R/L x 2 sets
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