WOD Blog
 | Tue, Jan 14 2020 |  |
| METCON 1-14-20 | SHRED 1-14-2019 | SKILLCON 1-14-20 | WARM UP 1-14-20 | Other Results |
METCON 1-14-20
(Time, Rx+, Rx2, Rx3)
For Time:
75 Pull Ups
75 Sit Ups (no DB's)
75 Powercleans
Goal: Sub 13, CAP at 18 minutes.
Tip: The pull ups will fatigue you for the powercleans. Consider small sets with short breaks to preserve stamina.
Brown: 135#/95#
Purple: 115#/75#
Blue Rx2: Sub ring Rows, 95#/65#
Orange Rx3: 65#/45#
Yellow MODWOD: Sub Crunches, Russian Swing
| 1st | 14:29 Rx+ | Janelle Tue, Jan 14, 2020 | | 2nd | 16:48 Rx | Kirklin Tue, Jan 14, 2020 | | 3rd | 17:03 Rx | Rachel T Tue, Jan 14, 2020 | | 1st | 12:43 Rx+ | Conor T Tue, Jan 14, 2020 | | 2nd | 17:50 Rx+ | Derek M Tue, Jan 14, 2020 | | 3rd | 14:44 Rx | Luis Mu Tue, Jan 14, 2020 |
| Janelle | 14:29 Rx+ | | | Eric F | 16:27 Rx | | | Vince | 11:43 | ModWod: 50 reps each. 95#. All else RX | | DeeAnn | DNF | 175 reps | | Mindy | 17:48 Rx2 | | | Jonny | 17:25 Rx2 | | | Olive | 17:45 Rx3 | | | Luis Mu | 14:44 Rx | | | Susie | 12:44 | yellow | | Diana W | DNF Rx2 | completed 67 cleans | | Scott B | 18:00 DNF Rx2 | 51 Cleans | | Jeremy B | 18:00 DNF Rx2 | 50 Cleans | | Katheryn | 16:25 Rx2 | | | John L | 18:00 DNF Rx | 11 reps short | | Conor T | 12:43 Rx+ | | | Derek M | 17:50 Rx+ | | | Rachel T | 17:03 Rx | | | Derra | 17:48 Rx2 | ring rows then RX | | Elana | 15:00 Rx3 | | | Kirklin | 16:48 Rx | | | Bj | 17:47 Rx2 | |
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SHRED 1-14-2019
(Reps)
WARM-UP:
500 meter row
Grab a light pair of DB's, and a band...
- 20 alternating box step ups
- 20 air squats
- 20 banded good mornings
- 15 DB front squats
Spend 30 seconds in each stretch:
- pigeon R/L
- spiderman to hammy R/l
- pray pose
- standing forward fold
- modified hurdler stretch
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SHRED:
10-minute AMRAP:
- 8 DB box step overs
- 8 DB front squats
- 8 DB deadlifts
Right into...
10 minutes to get as far as possible:
10-20-30-40-50... ETC...
- reverse lunges
- Row
Score: for reps!
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COOLDOWN:
- ROMWOD
| Laura E | 5 rnds +205 cal/reps Rx | | | Tracie | 6 Rds +134 Rx | |
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SKILLCON 1-14-20
(Distance, Rx+, Rx2, Rx3)
4-3 min Rounds/1 min REST between
TTB-15 reps
Farmers Carry MAX distance with time remaining
Score is how far you get! Use 20 m increments.
Brown Rx+: 70#/50-53#
Purple Rx: 50-55#/35#
Blue Rx2: 35#/25#-26# Sub Straight Leg Raises
Orange Rx3: 30#/20#, Sub KTC
Yellow MODWOD: Sub Lying TTB, 20#/12#
| 1st | 520 Rx | MANAGER Tue, Jan 14, 2020 | | 2nd | 440 Rx2 | Katheryn Tue, Jan 14, 2020 | | 3rd | 380 Rx2 | Olive Tue, Jan 14, 2020 | | 1st | 520 Rx | David R Tue, Jan 14, 2020 | | 2nd | 420 Rx | Jeremy B Tue, Jan 14, 2020
Tyler S Tue, Jan 14, 2020 | | 3rd | 320 Rx | Vince Tue, Jan 14, 2020 |
| Tyler S | 420 Rx | | | Vince | 320 Rx | | | Olive | 380 Rx2 | | | Susie | 80 m Rx3 | Orange | | Scott B | 120 Rx | | | Jeremy B | 420 Rx | | | Katheryn | 440 Rx2 | 1/2 TTB/KTC, 35# farmers | | Derek M | 260 Rx | | | John L | 240 Rx | | | MANAGER | 520 Rx | | | David R | 520 Rx | |
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WARM UP 1-14-20
(Check In)
FOAM ROLL- Quads, Calves, Lats
GROUP WARM UP
Shuttle Run-2 mins
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2 Rounds:
Single Arm Lat Activation Drill-10 reps R/L
Super Front Rack Stretch-30 secs R/L
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Thumbs Up-10 reps
Breaststrokes-10 reps
Kneeling Forearm Stretch-30 secs
Downward Dog-30 secs
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Scap Pull-10 reps
Arch Hollow-10 reps
KTC or TTB-5 reps
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Begin Skillcon, warm up powerclean before metcon
COOLDOWN
Overhead Stretch-1 min R/L x 2 sets
Upward Dog-1 min x 2 sets
Seated Forward Fold-1 min x 2 sets
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