WOD Blog
 | Tue, Nov 19 2019 |  |
| METCON 11/19/19 | SKILL WORK 11/19/19 | SHRED 11/19/2019 | WARM UP 11/19/19 | Other Results |
METCON 11/19/19
(Time, Rx+, Rx2, Rx3)
10 Rounds For Time:
Run-100 m
TTB-10 reps
Box Jump-10 reps
Goal: Sub 15, CAP at 20 minutes
Tip: There are numerous transitions in this workout. Make sure you are moving quickly from one movement to the next.
Brown Rx+: Sub Burden Run 20#/14# Medball, 24''/20'' inch box
Purple Rx: 24''/20'' box
Blue Rx2: Sub KTC or 5 TTB, step ups allowed
Orange Rx3: Sub Sit Ups, 20''/16''
Yellow MODWOD: Sub 7 rounds
| 1st | 14:57 Rx | Julia Goldst Tue, Nov 19, 2019 | | 2nd | 16:27 Rx | MANAGER Tue, Nov 19, 2019 | | 3rd | 20:00 Rx | Rachel T Tue, Nov 19, 2019
Jessica H Tue, Nov 19, 2019
Janelle Tue, Nov 19, 2019 | | 1st | 19:47 Rx+ | John L Tue, Nov 19, 2019 | | 2nd | 16:09 Rx | Vince Tue, Nov 19, 2019 | | 3rd | 16:42 Rx | Tyler S Tue, Nov 19, 2019 |
| Vince | 16:09 Rx | | | Olive | 19:58 Rx2 | | | Derek M | DNF Rx | 5 rds | | Tyler S | 16:42 Rx | | | Ian | DNF Rx | | | John L | 19:47 Rx+ | | | Mindy | 7 rounds 20 minutes Rx2 | | | DeeAnn | 20:00 DNF Rx3 | 7RDs +run | | Tracie | 20:00 DNF Rx2 | 8RDs + run | | Katheryn | 20:00 DNF Rx2 | 9 rnds | | Ryan Pow | 17:34 Rx | | | Derek N | 19:38 Rx | | | Julia Goldst | 14:57 Rx | | | Janelle | 20:00 Rx | 9rds | | Marcus C | DNF Rx | 8 rounds. TTB suck | | Emily M | 20:00 DNF Rx2 | 9 Rrounds only 4 reps left | | Jessica H | 20:00 Rx | 9 rounds and 100 meter run | | Saori | 19:36 | 2rds and on, 7ttb instead of 10ttb | | Alissa | 19:43 Rx2 | 16' box jumps | | Keith C | 18:06 Rx2 | | | David R | 17:20 Rx | | | Rachel T | 20:00 Rx | DNF 7 rds + Run + 10 TTB+ 6 BJ | | Derra | 19:59 Rx2 | GHD situps | | Kirklin | 16:29 Rx2 | | | MANAGER | 16:27 Rx | |
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SKILL WORK 11/19/19
(Reps, Rx2, Rx3)
w/ a 12 min Timer establish:
Strict Chin Up MAX consecutive
REST as needed
Strict Pull Up MAX Consecutive
REST as needed
Kipping Pull Up MAX Consecutive
Score is total reps.
Purpose: Performing max rep sets in this manner allows us to test our pulling strength, grip strength, and overall upper body pulling stamina!
Purple Rx: As written
Blue Rx2: (score is chin ups+pull ups)
*Band Assisted Strict Chin Up (aim for 10+)
*Band Assisted Strict Pull Up (aim for 10+)
*Accumulate 50 ring rows
Orange Rx3:
For those still working on band assisted perform:
30 Supinated Lat Pulldowns
30 Pronated Lat Pulldowns
50 Ring Rows
| 1st | 51 Rx | Janelle Tue, Nov 19, 2019 | | 2nd | 36 Rx | Rachel T Tue, Nov 19, 2019 | | 3rd | 24 Rx | Jessica H Tue, Nov 19, 2019 | | 1st | 62 Rx | Tyler S Tue, Nov 19, 2019 | | 2nd | 54 Rx | Ian Tue, Nov 19, 2019 | | 3rd | 51 Rx | eli r Tue, Nov 19, 2019 |
| Laura E | 42 Rx3 | | | Derek M | 45 Rx | | | Vince | 39 Rx | | | Tyler S | 62 Rx | | | Kaitlin | 20:00 Rx3 | 9 rounds | | Ian | 54 Rx | | | John L | 38 Rx | Last set worked on butterfly pull ups with Todd | | eli r | 51 Rx | | | Katheryn | 21 Rx2 | | | Janelle | 51 Rx | 5-9-37 | | Marcus C | 25 Rx | | | Jessica H | 24 Rx | | | Rachel T | 36 Rx | 7•7•22 | | Keith C | 32 Rx2 | |
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SHRED 11/19/2019
(Reps)
WARM-UP:
- 12/10 cal bike
- 500 meter row
Plate Overhead Carry-40 m
Plate to Overhead-15 reps
Plate Press-10 reps
Plate Rotation-10 reps R/L
Plate bus drivers- 20 reps
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Hip Rotation-20 reps R/L
Swimmers-10 reps
Spiderman to Hammy-30 secs R/L
Hip Bridge March-30 reps
30 second hollow body hold
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SHRED:
6-minute AMRAP:
- 15/12 cal row
- 30 hang alternating DB snatches
6-minute AMRAP:
- 12/10 cal bike
- 20 double DB power cleans
6-minute AMRAP:
- 15/12 cal row
- 30 sit-ups
6-minute AMRAP:
-12/10 cal bike
-20 ball slams
SCORE:
- reps of DB snatch, sit-ups, DB power cleans, and ball slams.
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COOLDOWN:
- romwod
| Laura E | 177 | mods for shoulder injury | | Cherise | 176 Rx | 25# db | | Katheryn | 203 | 20# dbs |
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WARM UP 11/19/19
(Check In)
FOAM ROLL- Quads, Lats, Traps, Calves
GROUP WARM UP
4 min AMRAP:
40 m Shuttle Jog
10 Band Pull Aparts
5 Int/Ext Rotation R/L
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Lateral Step Up-5 reps R/L
Box Step Up-10 reps
Box Jump-5 reps
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Rig Calf Stretch-30 secs R/L
Post Up Lat Stretch-15 secs R/L
Chin Over Bar Hold-20-30 secs
Arch Hollows-10 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
Groiner Stretch-1 min R/L x 2 sets
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