WOD Blog
 | Thu, Jan 9 2020 |  |
| METCON 1-9-20 | SKILL WORK 1-9-20 | WARM UP 1-9-20 | SHRED 1-9-2020 | Other Results |
METCON 1-9-20
(Time, Rx+, Rx2, Rx3)
8 Rounds For Time:
15 Box Overs
8 Hang Powercleans
*Every 2 rounds increase load
Goal: Sub 16, CAP at 20 minutes.
Brown Rx+: 24''/20''
135#/95#
165#/115#
185#/135#
205#/145#
Purple Rx: 24''/20''
115#/75#
135#/95#
155#/105#
175#/120#
Blue Rx2: 24''/20''
95#/65#
115#/75#
125#/85#
135#/95#
Orange Rx3: Step Ups Allowed
65#/45#
75#/55#
95#/65#
115#/75#
Yellow MODWOD: 20''/16'' or plate step up
Sub deadlift with orange weights OR sub DB HPC
| 1st | 13:23 Rx+ | Janelle Thu, Jan 9, 2020 | | 2nd | 15:39 Rx | Rachel T Thu, Jan 9, 2020 | | 3rd | 17:16 Rx | Kirklin Thu, Jan 9, 2020 | | 1st | 12:17 Rx+ | Wesly Thu, Jan 9, 2020 | | 2nd | 14:57 Rx | Steve M Thu, Jan 9, 2020 | | 3rd | 15:00 Rx | Bridger L Thu, Jan 9, 2020 |
| Janelle | 13:23 Rx+ | | | Vince | 16:21 Rx2 | ALL CORRECT FORM!!!!!!!!! :0 | | Steve M | 14:57 Rx | | | Simone | 15:23 Rx2 | / | | MANAGER | 20:00 dnf LAST ROUND Rx2 | | | DeeAnn | 15;12 Rx3 | Orange | | Luis Mu | 19:56 Rx | | | Katheryn | 15:23 Rx2 | | | Derek N | 18:07 Rx2 | 95,115,135,155 | | Crystal | 19:47 Rx2 | | | Emily M | 17:46 Rx | | | Jayne | 19:30 Rx3 | | | Keith C | 13:10 Rx3 | | | Wesly | 12:17 Rx+ | | | Rachel T | 15:39 Rx | | | Bridger L | 15:00 Rx | | | Hailey D | 18:29 Rx | | | Kirklin | 17:16 Rx | |
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SKILL WORK 1-9-20
(Height)
E2MOM x 6 rounds complete:
5-5-3-3-1-1
High Box Jumps!
Increase in height each round! Start as low as needed but try to jump!
| 1st | 32 Rx | Kirklin Thu, Jan 9, 2020 | | 2nd | 30 inch plus 45 pd plate Rx | MANAGER Thu, Jan 9, 2020 | | 3rd | 30 Rx | Jayne Thu, Jan 9, 2020 | | 1st | 39 Rx | Vince Thu, Jan 9, 2020 | | 2nd | 35 Rx | Derek N Thu, Jan 9, 2020 | | 3rd | 30 inch plus 25# plate Rx | Keith C Thu, Jan 9, 2020 |
| Vince | 39 Rx | | | MANAGER | 30 inch plus 45 pd plate Rx | | | Katheryn | 28 Rx | | | Derek N | 35 Rx | | | Janelle | 24 | 24 inches+2 45# plates | | Jayne | 30 Rx | | | Keith C | 30 inch plus 25# plate Rx | | | Kirklin | 32 Rx | |
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WARM UP 1-9-20
(Check In)
FOAM ROLL- Calves, Chest, Lats, Traps
GROUP WARM UP
Shuttle Run-1 min
Bunny Hop-20 m
Toe Walk-20 m
Heel Walk-20 m
Skips-20 m
Broad Jump (soft landing)-20 m
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Standing Tricep Stretch-30 secs R/L
Crossbody Stretch-30 secs R/L
Step Up-10 reps
Box Jump-5 reps
Calf Stretch on Box-30 secs R/L
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Hang Muscle Clean-10 reps
Hang Powerclean-5 reps
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Begin Skill work
COOLDOWN
Rig Calf Stretch-1 min R/L x 2 sets
Modified Hurdlers Stretch-1 min R/L x 2 sets
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SHRED 1-9-2020
(Reps)
WARM-UP:
500 meter
2 Rounds:
10 box facing step-ups
15 banded good mornings
30-second hollow body hold
Spend 30 seconds on each movement:
- activated hold
- scap pulls
- arch hollows
- Knees to Chest
- Toes to Bar
- downward dog
- upward dog
- standing forward fold
*Take a few minutes to go over rope slams and ski erg before beginning!
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SHRED:
3 rounds for MAX reps!
MIN 1: Russian swings
MIN 2: box jumps
MIN 3: Ski erg
MIN 4: TTB
MIN 5: Rope Slams
MIN 6: Row
MIN 7: REST
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COOLDOWN:
Romwod
| 1st | 399 | Laura E Thu, Jan 9, 2020 | | 2nd | 296 | Tracie Thu, Jan 9, 2020 |
| Laura E | 399 | sub hollow rock for TTB | | Tracie | 296 | 16IN bOX ktc |
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