WOD Blog
 | Thu, Jan 2 2020 |  |
 | Happy Birthday: Ann |
| METCON 1-2-20 | ACCESSORY WORK (AFTER METCON) 1-2-20 | SHRED 1-2-2019 | SKILL WORK 1-2-19 | WARM UP 1-2-20 | Other Results |
METCON 1-2-20
(Reps, Rx+, Rx2, Rx3)
FOR TOTAL REPS:
3 minutes-Double Unders
15 sec Transition
3 minutes-Row Calories
15 sec Transition
2 minutes-Double Unders
15 sec Transition
2 minutes-Row Calories
15 sec Transition
1 min Double Unders
15 sec Transition
1 min Row Calories
*In large classes half of the athletes can start on row and the other half can start on double unders. They can switch with their partner each time!
Goal: Mystery
Tip: Try to maintain an aggressive yet sustainable pace on the row. SPRINT the final minute. Stay calm on the doubles. Aim for large sets that stop short of muscular failure. Stay calm as you approach your sets!
Purple Rx: As written
Blue Rx2: Sub Single Unders
Orange Rx3: Sub Plate Taps
Yellow MODWOD: See coach
| 1st | 515 Rx | Janelle Thu, Jan 2, 2020 | | 2nd | 469 Rx | Katriel-Maria Thu, Jan 2, 2020 | | 3rd | 451 Rx | Alyssa C Thu, Jan 2, 2020 | | 1st | 546 Rx | Seth B Thu, Jan 2, 2020 | | 2nd | 528 Rx | Wesly Thu, Jan 2, 2020 | | 3rd | 451 Rx | Derek M Thu, Jan 2, 2020 |
| Mitchell R | 345 Rx | | | Vince | 407 Rx | | | Derek N | 450 Rx | | | Ian | 364 Rx | PRed DUs with 70 | | Eric M | 430 Rx | | | Kaitlin | 536 Rx2 | | | Susie | 205 Rx3 | Orange | | Cherise | 273 | pulled right calf 37 du into second round. Stretched for a minute then switched to air squats. | | Wesly | 528 Rx | 403-DU, 125-ROW | | Diana W | 708 Rx2 | | | Katheryn | 283 Rx | | | Laura E | 224 | ... | | Seth B | 546 Rx | 210-62-125-41-80-28 | | Emily M | 319 Rx | | | Derek M | 451 Rx | | | Jessica H | 348 Rx | | | Katriel-Maria | 469 Rx | | | Janelle | 515 Rx | 437+78 | | Alyssa C | 451 Rx | | | Bridger L | 370 Rx | | | Elana | 1319 Rx2 | | | Hailey D | 264 Rx | | | Rex S | 423 Rx2 | | | Rachel T | 336 Rx | | | Bj | 484 Rx2 | 110 row, 374 singles | | Tracie | 322 Rx | |
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ACCESSORY WORK (AFTER METCON) 1-2-20
(Reps)
3-4 Rounds For Quality
Cat-Cow-10 reps (Up and Down is 1)
Single Leg Calf Raise off Plate-10 reps R/L
Band Pull Apart-20 reps
Supinated Hang-30 secs
Thread the Needle to Thoracic Rotation-10 Alternating Reps
| Derek N | 3 Rx | | | Laura E | 3 rnds Rx | |
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SHRED 1-2-2019
(Time)
WARM-UP:
2-minute shuttle jog
2 rounds:
40 meter overhead plate carry
10 ground to overhead
10 overhead presses
10 plate bent over rows
10 upright rows R/L
5 plate rotations R/L
30-second push-up plank hold
30-second downward dog
30-second upward dog with forearm stretch
30-second pray pose
30-second spiderman to hammy R/L
Get 5-10 reps in of a DB snatch and wall ball upon starting.
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SHRED:
Get as far as you can in 15 minutes:
1 DB snatch
1 wall ball
1 burpee
2 DB snatch
2 wall balls
2 burpees
3 DB snatch
3 wall balls
3 burpees
ETC...
At the 15 minute mark, collect as much distance as possible of a farmer carry for 5 minutes! Try and go heavy on this as your score is distance X weight carried.
**NOTE** Your overall score will be the number of reps accumulated from the 15-minute triplet plus the farmer carry (distance X weight carried).
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Cooldown:
- romwod
| Laura E | 21,035 | single arm kb swing-no momentum | | Laura E | 21,035 Rx | | | Cherise | 14,145 | 145+70×200 |
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SKILL WORK 1-2-19
(Reps, Rx+, Rx2, Rx3)
w/ a 7 minute timer practice:
Jump Rope!
Brown Rx+: Practice TRIPLE UNDERS. Choose this option if you are already efficient with double unders!
Purple Rx: Practice DOUBLE UNDERS. Choose this option if you are still working on developing your doubles! Options include:
*Penguin hops
*Attempting your first double
*Single-single-double-single
*Practicing stringing multiple reps together.
Blue Rx2: Practice SINGLE UNDERS. Choose this option if you are still working on developing efficient singles. Focus on keeping elbows close, rotating with the wrists, and staying on the balls of your feet.
Orange Rx3: See coach for a modified option.
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WARM UP 1-2-20
(Check In)
FOAM ROLL- Full Body!
GROUP WARM UP
Row-500 m
Shuttle Run-2 minutes
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Spiderman to Hammy Stretch-30 secs R/L
Downward Dog w/ Foot Crossed-20 secs R/L
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Begin Skill
COOLDOWN
See accessory work tab
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