WOD Blog
 | Mon, Jan 13 2020 |  |
 | Happy Birthday: Melinda |
| METCON 1-13-20 | SHRED 1-13-2019 | WEIGHTLIFTING 1-13-20 | WARM UP 1-13-20 | Other Results |
METCON 1-13-20
(Reps, Rx2, Rx3)
8 min AMRAP:
PVC Jump Over-8 reps
KB Tater-8 reps
Goal: 105+ Reps (6+ Rounds)
Purple Rx: 30''/24'', 53#/35#
Blue Rx2: 24''/20'', 35#/26#
Orange Rx3: 20''/16'', OR 16''/12'' (stack plates) 26#/20#
Yellow MODWOD: Sub Russian Swing, Use plates to set PVC as low as needed to perform a jump over. Or sub a step over.
| 1st | 148 Rx | Alyssa C Mon, Jan 13, 2020 | | 2nd | 123 Rx | Janelle Mon, Jan 13, 2020 | | 3rd | 120 Rx | Hailey D Mon, Jan 13, 2020 | | 1st | 136 Rx | Luis Mu Mon, Jan 13, 2020 | | 2nd | 131 Rx | John L Mon, Jan 13, 2020 | | 3rd | 130 Rx | Wesly Mon, Jan 13, 2020 |
| Griff | 119 Rx2 | | | Rebecca W | 116 Rx2 | | | Diana W | 133 Rx2 | | | Ian | 128 Rx | | | Luis Mu | 136 Rx | | | Olivia O | 80 (5rnd) Rx | | | eli r | 101 Rx | | | Vince | 117 Rx | 7 rnds + 5 | | Cherise | 96 | 24 in box step ups, 35# taters | | Emily M | 112 Rx | | | Olive | 106 Rx2 | w/ 16' jump over | | John L | 131 Rx | | | Rex S | 72 Rx | | | Bridger L | 124 Rx | | | Janelle | 123 Rx | 7rds+11 reps | | Keith C | 120 Rx3 | started Rx2 finished Rx3 knees | | Alex Pa | 96 Rx2 | | | Hailey D | 120 Rx | | | Alyssa C | 148 Rx | | | Wesly | 130 Rx | | | Derek N | 112 Rx | | | Kade | 110 Rx2 | 35# KB. RX jump | | Kirklin | 115 Rx | | | Bj | 80 Rx2 | | | Rachel T | 123 Rx2 | RX KB thought I had RX height on box | | Derra | 105 Rx | |
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SHRED 1-13-2019
(Time)
WARM-UP:
2-minute shuttle jog
15 GTO with a plate
10 plate presses
10 plate rotations R/L
20 bus drivers
Spend 30 seconds in each stretch:
- downward dog
- upward dog w/ reverse shoulders
- Modified hurdler stretch R/L
- Rig lat stretch R/L
Spend a few minutes warming up your double unders before beginning.
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SHRED:
Every 3 minutes X 5 rounds:
- 10 DB power cleans
- 20 push balls
- 30 double unders
REST 3 Minutes...
Every 3 minutes X 5 Rounds:
- 10 alternating DB snatches
- 10 burpees
- 15/12 cal bike
SCORE: Reps.
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COOLDOWN:
- ROMWOD
| Beth | :) | scaled | | Laura E | DNF Rx | | | DeeAnn | 8 minutes Rx | Orange/6 rounds |
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WEIGHTLIFTING 1-13-20
(Weight)
30 minutes:
Complete 4-5 sets:
A1. Back Squat-8 reps
A2. Hollow Rocks-20-30 reps (back and forth is 2)
A3. Band Lateral Walk-10 m R/L
Build up on the back squat from 70-75% of 1RM. Make sure to focus on form over speed on the hollow rocks and band lateral walk.
| 1st | 245 Rx | Janelle Mon, Jan 13, 2020 | | 2nd | 235 Rx | Emily M Mon, Jan 13, 2020 | | 3rd | 215 Rx | Alyssa C Mon, Jan 13, 2020 | | 1st | 365 Rx | Todd N Mon, Jan 13, 2020
Rex S Mon, Jan 13, 2020 | | 2nd | 295 Rx | Bj Mon, Jan 13, 2020 | | 3rd | 265 Rx | Ian Mon, Jan 13, 2020 |
| Laura E | 145 Rx | | | Jonny | 120 Rx | | | Diana W | 100 Rx | | | Ian | 265 Rx | | | Olivia O | 175 Rx | | | eli r | 185 Rx | | | Vince | 205 Rx | | | Cherise | 145 Rx | | | Katheryn | 155 Rx | | | Emily M | 235 Rx | | | Olive | 120 Rx | | | John L | 205 Rx | | | Rex S | 365 Rx | | | Rachel T | 175 Rx | | | Janelle | 245 Rx | | | Keith C | 4rds 170 Rx | | | Hailey D | 165 Rx | | | Alyssa C | 215 Rx | | | Wesly | 255 Rx | | | Derek N | 205 Rx | | | Kirklin | 175 Rx | | | Kade | 125 Rx | | | Todd N | 365 Rx | | | Bj | 295 Rx | | | Derra | 155 Rx | |
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WARM UP 1-13-20
(Check In)
FOAM ROLL- Quads, Calves
GROUP WARM UP (grab ab mat)
45 secs ON/15 sec Transition
Russian Swing
Air Squat
Step Up
Box Jump
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Hip Rotation-20 reps R/L
Couch Stretch-30 secs R/L
Pigeon Pose-30 secs R/L
Calf Stretch on Box or Rig-30 secs R/L
Weighted Praying Pose (hold KB or Rig)-1 min
Hammy Stretch-30 secs
------------------------
Back Squat-10 reps
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Begin Weightlifting
COOLDOWN
Couch Stretch-1 min R/L x 2 sets
Rig Calf Stretch-1 min R/L x 2 sets
Foam Roll Calves and Traps
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