WOD Blog
 | Mon, Nov 25 2019 |  |
| SKILL WORK 11/25/19 | METCON 11/25/19 | WARM UP 11/25/19 | SHRED 11/25/2019 | Other Results |
SKILL WORK 11/25/19
(Reps)
w/ a 19 min timer accumulate:
50 Strict Pull Ups**
50 Weighted Step Ups (25 R/L)
2 Min L-Sit or Hollow Body Hold
*Partition reps as desired!
**On the strict pull ups mix up your grip each set! Options include pull up, mixed grip, chin up grip. Feel free to add weight if needed.
On the weighted step up focus on isolating the leg that is on the box and not pushing off back leg. Weight can be held to the side, in the front rack, or back rack. Focus on balance and control over load.
***If you finish early accumulate 50 face pulls.
| Vince | 95 Rx | 45 SPU, 50 step ups @ 25#, 2 minutes L sit | | Derek N | 80 Rx | | | DeeAnn | 70 Rx | | | Laura E | 102 | #25, r.r. |
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METCON 11/25/19
(Time, Rx+, Rx2, Rx3)
5 Rounds For Time:
Back Squat-15 reps (from rack)
Double Under-45 reps
Goal: Sub 10, CAP at 14 minutes.
Tip: You should have the capacity to perform your first couple sets of back squats unbroken with the weight you choose!
Brown Rx+: 165#/115#
Purple Rx: 135#/95#
Blue Rx2: 115#/75#, sub 60 singles
Orange Rx3: 75#/55#, sub 45 singles
Yellow MODWOD: 45#/35# to box, sub 30 singles
| 1st | 8:08 Rx+ | Alyssa C Mon, Nov 25, 2019 | | 2nd | 8:49 Rx+ | Julia Goldst Mon, Nov 25, 2019 | | 3rd | 10:14 Rx | Kirklin Mon, Nov 25, 2019 | | 1st | 10:28 Rx+ | Todd N Mon, Nov 25, 2019 | | 2nd | 8:53 Rx | Luis Mu Mon, Nov 25, 2019 | | 3rd | 9:11 Rx | Wesly Mon, Nov 25, 2019 |
| Vince | 9:51 Rx2 | 115# & DU | | Griff | 9:43 Rx2 | | | Kaitlin | 12:03 Rx3 | | | Derek N | 12:08 Rx | | | Sandra D | 6:39 Rx2 | | | Mindy | 8:28 Rx2 | | | DeeAnn | 9:00 Rx3 | | | Laura E | 7:01 Rx2 | 80#, 60 singles | | Julia Goldst | 8:49 Rx+ | | | Susie | 13:53 Rx3 | plate step up 45 reps | | Luis Mu | 8:53 Rx | | | Cherise | 13:22 Rx2 | 75# from floor, 45 DU | | Katheryn | 11:41 Rx2 | double unders | | Vianey | 10:25 Rx2 | | | Derra | 11:03 Rx | woof | | Alyssa C | 8:08 Rx+ | | | John L | 10:07 Rx2 | 135# and SU's | | Wesly | 9:11 Rx | | | David S | 10:15 Rx2 | | | Bj | 11:06 Rx | Subbed singles | | Kirklin | 10:14 Rx | | | Todd N | 10:28 Rx+ | |
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WARM UP 11/25/19
(Check In)
FOAM ROLL- Quads, Calves, Lats
GROUP WARM UP
2 Rounds:
Jump Rope-50 reps
Band Pull Apart-20 reps
Bodyweight Step Up-10 reps
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Cossack Squat (holding rig)-10 alternating Reps
Hip Rotation-20 reps R/L
Spiderman to Hammy Stretch-30 secs R/L
Hollow Hold-30 secs
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Rig Calf Stretch-30 secs R/L
Scap Pull-10 reps
Chin Over Bar Hold (chin up grip)-10-20 secs
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Begin Skill Work, warm up back squat before metcon
COOLDOWN
Couch Stretch-1 min R/L x 2 sets
Overhead Stretch-1 min R/L x 2 sets
Rig Calf Stretch-1 min R/L x 2 sets
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SHRED 11/25/2019
(Reps)
WARM-UP:
Warm up on the bike upon arrival
1 minute of jump rope
40 meter overhead plate carry
10 plate presses
10 plate rotations R/L
10 plate GTO
10 horizontal plate presses
20 bus drivers
1 minute of jump rope
30 seconds each:
upward dog w/ reverse shoulders
downward dog w/ calf stretch
10 alternating scorpions
spiderman to hammy
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SHRED:
15-minute AMRAP:
1-2-3-4-5-6-7-8-9-10 etc...
- DB thrusters
- DB facing burpees
- 20 double unders
Rest 1 Minute
7 minute AMRAP:
- 30 second hollow body hold
- 30 second plank hold
NOTE: Get as far as you can in 15 minutes. You will perform 1 DB thruster, 1 burpee, and 20 double unders. Then 2 of each and 20 dubs, then 3 of each and 20 dubs etc..
The score is for reps.
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COOLDOWN:
- romwod
| Laura E | 11 rnds | med ball os | | Eric M | 310 Rx | |
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