WOD Blog
 | Wed, Nov 27 2019 |  |
| METCON 11/27/19 | SKILL WORK 11/27/19 | WARM UP 11/27/19 | Other Results |
METCON 11/27/19
(Reps, Rx2, Rx3)
TABATA Row
REST 1 minute
TABATA Bike
REST 1 minute
TABATA Ski*
REST 1 minute
TABATA Bodybuilder
*If classes are large ball slams can be subbed for the ski.
SCORING: Take an AVERAGE rep count for each Tabata segment and add them together for your score. EXAMPLE: Seth gets 100 Calories on the Bike. He would divide 100/8=12.5 for his bike score. He would then do the same for his other movements and add them all up to get his final score! Don't reset your machines between rounds just let them run! Take the number that is on the screen right when the timer beeps after your final set. Roll over calories do not count.
Tip: In the Tabata template we are trying to maintain the most aggressive number of reps per 20 second interval that we can sustain for all 8 rounds. Shoot to work on knowing yourself as an athlete and pacing to match or beat your round 1 rep count each set!
Purple Rx: As written 35#/20# ball if needed
Blue Rx2: Sub 14#/10# ball if needed, bodybuilder to box
Orange Rx3: See coach for mods!
| 1st | 25.25 Rx | Alyssa C Wed, Nov 27, 2019 | | 2nd | 21.5 Rx | Kirklin Wed, Nov 27, 2019 | | 3rd | 21 Rx | Elise Wed, Nov 27, 2019 | | 1st | 41 Rx | Seth B Wed, Nov 27, 2019 | | 2nd | 32.63 Rx | Wesly Wed, Nov 27, 2019 | | 3rd | 27.875 Rx | Jonathan K Wed, Nov 27, 2019
Ian Wed, Nov 27, 2019 |
| Mitchell R | 23 Rx | | | Emily M | 19.75 Rx | | | Alyssa C | 25.25 Rx | | | Ian | 27.875 Rx | 67 row, 56 bike, 50 ski, 50 bb | | Jonathan K | 27.875 Rx | SKI ERRRRRGGGG | | Eric M | 21 Rx | | | Luis Mu | 20.5 Rx | | | Vince | 25.63 Rx | | | Cherise | 13 Rx | | | Seth B | 41 Rx | | | Kasidy | 15.5 Rx | | | Derek M | 26.75 Rx | | | Michael O | 19.5 Rx | | | David R | 26 Rx | | | Wesly | 32.63 Rx | | | Kirklin | 21.5 Rx | | | Sarah K | 14.25 Rx | | | Elise | 21 Rx | |
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SKILL WORK 11/27/19
(Weight)
12 min EMOM:
Min 1: Single Arm Farmers Carry R-40 m
Min 2: Single Arm Farmers Carry L-40 m
Min 3: Russian Twist-30 reps
Use a heavy load on the carry but focus on staying upright and not leaning. On the Russian twist keep feet elevated and follow the plate with your eyes.
| 1st | 50 Rx | MANAGER Wed, Nov 27, 2019
Laura E Wed, Nov 27, 2019 |
| Laura E | 50 Rx | | | MANAGER | 50 Rx | |
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WARM UP 11/27/19
(Check In)
FOAM ROLL- Lats, Traps, Calves
GROUP WARM UP
2 Rounds:
Plate to Overhead-10 reps
Bodybuilder-10 reps
Plate Row w/ Pause-10 reps
Plate Tap-20 reps
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Samson Stretch-30 secs R/L
Puppy Dog-30 secs
Upward Dog w/ Forearm Stretch-30 secs
Standing Forward Fold w/ Fingers Interlaced-30 secs
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Begin Skill
COOLDOWN
Groiner Stretch-1 min R/L x 2 sets
Reverse Shoulders-1 min R/L x 2 sets
Seated Forward Fold-1 min x 2 sets
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