WOD Blog
 | Thu, Nov 14 2019 |  |
 | Happy Birthday: London B & Alec |
| METCON 11/14/19 | WARM UP 11/14/19 | SHRED 11/14/2019 | Other Results |
METCON 11/14/19
(Time, Rx2, Rx3)
3 Rounds for Time:
Row-600/500 m
TTB-20 reps
Farmers Carry-120 m
Sit Up-40 reps (DB's from farmers carry can be used)
Bike-.8/.7 miles
*In large classes athletes can start on opposite ends of the workout going bike/sit up/farmers carry etc. to share equipment. KB's may be used on carry if needed but DB's are preferred.
Goal: sub 27, CAP at 33 minutes
Tip: This is an aerobic endurance workout. Establish a steady pace and just keep moving!
Purple Rx: 50#/35# pair (or 53#/35# if needed)
Blue Rx2: Sub KTC, 35#/25# DB's or 26# KB's
Orange Rx3: Sub lying TTB, 25#/20# pair, cut distances to 500/400 m row, .6/.5 mile bike
Yellow MODWOD: Sub Sit Ups for TTB and Crunches for Sit Ups, 20#/12# pair, Sub 400/300 m row, .5/.4 mile bike
| 1st | 27:23 Rx | Julia Goldst Thu, Nov 14, 2019 | | 2nd | 30:05 Rx | Janelle Thu, Nov 14, 2019 | | 3rd | 30:24 Rx | Elise Thu, Nov 14, 2019
Jessica H Thu, Nov 14, 2019 | | 1st | 24:50 Rx | Seth B Thu, Nov 14, 2019 | | 2nd | 27:25 Rx | Vince Thu, Nov 14, 2019 | | 3rd | 28:37 Rx | Eric M Thu, Nov 14, 2019 |
| Vince | 27:25 Rx | | | Ryan Pow | 29:20 Rx | | | MANAGER | 33:08 Rx | | | Ian | 30:42 Rx | | | Laura E | 24:47 Rx3 | mod- hollow rock 40# carry | | Sandra D | 29:36 Rx2 | | | Mindy | 32:49 Rx3 | | | DeeAnn | 33:28 Rx3 | | | Cherise | 32:12 Rx2 | | | Susie | DNF Rx2 | Orange | | Carolyn | 35:00 DNF Rx2 | Started with bike...got to 150 last row | | Katheryn | 31:30 Rx2 | 1/2 TTB, 1/2 KTC (alternating) | | Julia Goldst | 27:23 Rx | | | Seth B | 24:50 Rx | | | Derek N | 33:08 Rx | | | Kasidy | 34:31 Rx2 | TTB on ground of what ever | | Jessica H | 30:24 Rx | | | Keith C | 28:17 Rx2 | 50# farmer carry | | Janelle | 30:05 Rx | | | Marcus C | DNF Rx | | | Eric M | 28:37 Rx | | | Hailey D | 33:00 Rx | only 20 TTB + cranky baby | | Joshua T | 29:19 Rx2 | first to finish lol | | John L | 29:56 Rx | | | Elise | 30:24 Rx | | | Elana | 30:30 Rx2 | | | Olive | 31:34 Rx2 | | | Jayne | 30:23 Rx2 | |
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WARM UP 11/14/19
(Check In)
GROUP WARM UP
Spend first 3-5 minutes foam rolling, especially quads, calves and other sore areas.
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Shuttle Jog-120 m
Bike-12/9 calories
Row-250/200 m
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Stationary Inchworm Into Upward Dog-5 reps
Thumbs Up-10 reps
Breaststrokes-10 reps
Groiner Stretch-30 secs R/L
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Supinated Hang-30 secs
Arch Hollow-10 reps
KTC or TTB-5 reps
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Begin Metcon
GROUP COOLDOWN
1-2 sets:
Groiner Stretch-1 min R/L
Modified Hurdlers Stretch-1 min R/L
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SHRED 11/14/2019
(Reps)
WARM UP:
3 minutes on a machine of choice (bike, row, or ski)
30 second downward dog
30 second upward dog
30 second shoulder taps in plank position
30 second Reverse shoulders
5 inchworms into 2 push ups with slow eccentric
Review and warm up DB bench, skull crushers, and bicep curl
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SHRED-
4 rounds:
MINUTE 1: 12/10 cal row
MINUTE 2: MAX DB bench
MINUTE 3: 12/10 cal Ski erg
MINUTE 4: MAX DB skull crushers
MINUTE 5: 12/10 cal bike
MINUTE 6: MAX bicep curls
MINUTE 7: REST
Score is MAX reps on DB bench, skull crushers, and bicep curls only.
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COOLDOWN:
- romwod
| Laura E | 172 Rx | | | Tracie | 223 Rx | |
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