WOD Blog
 | Thu, Jan 16 2020 |  |
| METCON 1-16-20 | SHRED 1-16-2019 | WARM UP 1-16-20 | ABCON DO BEFORE METCON 1-16-20 | Other Results |
METCON 1-16-20
(Time, Rx+, Rx2, Rx3)
Every 5 minutes x 6 sets:
Deadlift-15 reps
Double Under-50 reps
Bike/row-20/15 Calories
REST w/ time remaining
*Score is all sets added together. Athletes will bike three times and row three times (alternate reach round).
Goal: Sub 16:00 for all rounds added together.
Tip: You are meant to approach each round with an aggressive pace!
Brown Rx+: 265#/175#, sub 25/20 Calories
Purple Rx: 225#/155#
Blue Rx2: 155#/105#, Sub Lateral Hops
Orange Rx3: 95#/65#, sub 15/12 Calories, Sub Singles
Yellow MODWOD: 45#/35#, sub plate taps, 12/9 Calories
| 1st | 18:55 Rx+ | Janelle Thu, Jan 16, 2020 | | 2nd | 12:34 Rx | Alyssa C Thu, Jan 16, 2020 | | 3rd | 13:19 Rx | Katriel-Maria Thu, Jan 16, 2020 | | 1st | 12:43 Rx | Wesly Thu, Jan 16, 2020 | | 2nd | 14:05 Rx | Conor T Thu, Jan 16, 2020 | | 3rd | 16:42 Rx | Eric F Thu, Jan 16, 2020 |
| Eric F | 16:42 Rx | | | Janelle | 18:55 Rx+ | I can't breathe..... | | Olivia O | a long time Rx2 | | | Mindy | 15:25 Rx2 | | | DeeAnn | 19:34 Rx3 | Deadlift 85# | | Diana W | 10:45 Rx3 | 85# single unders, 12 cals | | Jonny | 165 Rx2 | | | Vince | 15:43 Rx2 | Modwod: 155# all else RX | | Scott B | 28:13 Rx2 | 155#, DU, bike/row 20 cals | | Tracie | 18:31 Rx2 | | | Katheryn | 19:37 Rx2 | | | Susie | 28:59 Rx3 | plate step up for double unders | | Katriel-Maria | 13:19 Rx | | | Jayne | 21 Rx3 | 85# | | Keith C | 17:30 Rx3 | | | Alyssa C | 12:34 Rx | | | Kaitlin | 13:28 Rx3 | | | Wesly | 12:43 Rx | | | Conor T | 14:05 Rx | | | Kirklin | 14:36 Rx | |
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SHRED 1-16-2019
(Time)
WARM-UP:
20 cal bike
Grab a Kettlebell...
2 rounds:
- 5 eccentric push ups
- 30 second downward dog
- 5 strict press R/L
- 5 bent over row R/L
- 10 American KB swings
- 15 scap pulls
- 15 arch hollows
- 5 ring rows with a 5 second pause at the top & slow eccentric
- 10 KTC or TTB
- 10 pull ups
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SHRED:
7-minute AMRAP:
- 5 push-ups
- 5 TTB
7-minute AMRAP:
- 10 American KB swings
- 10 rope slams
7-minute AMRAP:
- 5 pull-ups
- 5 DB push jerks
7-minute AMRAP:
- 10 DB renegade row (5 per side)
- 10 weighted sit-ups
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COOLDOWN:
- ROMWOD
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WARM UP 1-16-20
(Check In)
FOAM ROLL- Traps, Lats, Calves
GROUP WARM UP
2 Rounds:
Jump Rope-50 reps
Banded Good Morning-20 reps
Calf Raise off Plate (hold rig)-10 reps
------------------------
Begin Tabata Abs, then warm up deadlift afterwards.
COOLDOWN
Seated Forward Fold-1 min x 2 sets
Rig Calf Stretch-1 min R/L x 2 sets
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ABCON DO BEFORE METCON 1-16-20
(No Results Tracked)
Tabata ABS!!
4 rounds 20 secs ON 10 secs OFF
Bicycle Crunch
Toe touch
Russian Twists
Hollow rock 4 times then flutterkicks til death
This can be as part of warm up
Planned: Thu,Jan16,2020 Tue,Jul3,2018 Wed,Jan10,2018 Tue,Dec6,2016 Thu,Nov10,2016 Tue,Aug16,2016 Tue,Apr26,2016 Thu,Jan28,2016 Thu,Jan7,2016
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