WOD Blog
 | Tue, Jan 21 2020 |  |
| METCON 1-21-20 | SKILL WORK 1-21-20 | WARM UP 1-21-20 | SHRED 1-21-2020 | Other Results |
METCON 1-21-20
(Time, Rx+, Rx2, Rx3)
FOR TIME:
10-9-8-7-6-5-4-3-2-1:
Hang Powerclean
*Between Each Round including after set of 1:
Double Under-20 reps
Sit Up-15 reps (DB's allowed)
Machine-10/7 Calories
Goal: Sub 22, CAP at 27 minutes.
Tip: The barbell load should be moderately heavy. Aim to make quick and smooth transitions especially as the number of cleans decreases!
Brown Rx+: 185#/135#
Purple Rx: 165#/115#
Blue Rx2: 125#/85#, sub lateral hops
Orange Rx3: 95#/65#, sub singles
Yellow MODWOD: Sub 45#/35# or DB HPC, plate taps
| 1st | 16:59 Rx+ | Alyssa C Tue, Jan 21, 2020 | | 2nd | 26:01 Rx | Emily M Tue, Jan 21, 2020 | | 3rd | 26:28 Rx | Hailey D Tue, Jan 21, 2020 | | 1st | 16:54 Rx | Wesly Tue, Jan 21, 2020 | | 2nd | 18:54 Rx | Conor T Tue, Jan 21, 2020 | | 3rd | 20:47 Rx | Eric F Tue, Jan 21, 2020 |
| Mindy | 24:53 Rx3 | | | DeeAnn | DNF Rx3 | | | Heikoti | 26:43 Rx3 | | | Eric F | 20:47 Rx | | | Vince | 25:31 | 135# all else RX. Gotta get my danged rope fixed | | Derek N | 21:54 Rx2 | | | Diana W | 26:52 Rx3 | 75# HANG,dropped between reps bc shoulder, single unders | | Sandra D | 24:14 Rx2 | | | Tracie | 24:45 | 75# HPC double unders | | Susie | DNF completed 8 rounds Rx3 | | | Carolyn | 27:00 | DNF... got to my 1 hpc....finish workout after cap | | Katheryn | 24:03 Rx2 | double unders | | David S | 24:45 Rx2 | RX2 weight everything else RX | | Cherise | 24:40 | 85# hpc, 10 air squats, sit ups, row | | Katriel-Maria | 20:10 | 75# high hang cleans. Double UNDERS still | | Alyssa C | 16:59 Rx+ | | | Bridger L | 23:50 Rx | | | Conor T | 18:54 Rx | | | Hailey D | 26:28 Rx | | | Derra | DNF Rx2 | 1 cal on round 4 | | Steven P | 23:16 Rx2 | Incorporated Double Unders into my singles | | Kirklin | 20:51 Rx2 | Double unders | | Elana | 26:40 Rx3 | | | Elise | 23:00 Rx2 | | | Emily M | 26:01 Rx | | | Todd N | DNF Rx | 10 cals left | | Wesly | 16:54 Rx | | | Jayne | DNF one round left Rx2 | |
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SKILL WORK 1-21-20
(Weight)
With a 12 minute Timer work up to a moderately heavy
3RM Hang Powerclean
*Ideally athletes will build a little heavier than metcon load!
Purpose: Building up to a heavier load than you will use in the metcon can give your body the feeling that your working weight is lighter than it actually is!
| 1st | 185 Rx | MANAGER Tue, Jan 21, 2020 | | 2nd | 155 Rx | Hailey D Tue, Jan 21, 2020 | | 3rd | 125 Rx | Kirklin Tue, Jan 21, 2020
Derra Tue, Jan 21, 2020 | | 1st | 225 Rx | Conor T Tue, Jan 21, 2020 | | 2nd | 165 Rx | Derek N Tue, Jan 21, 2020
Heikoti Tue, Jan 21, 2020 | | 3rd | 155 Rx | Steven P Tue, Jan 21, 2020
David S Tue, Jan 21, 2020 |
| Heikoti | 165 Rx | | | Vince | 145 Rx | | | Derek N | 165 Rx | | | Sandra D | 110 Rx | | | Carolyn | 95 Rx | | | Katheryn | 115 Rx | | | David S | 155 Rx | | | Cherise | 100 Rx | | | MANAGER | 185 Rx | | | Conor T | 225 Rx | | | Hailey D | 155 Rx | | | Derra | 125 Rx | failed 135 | | Steven P | 155 Rx | | | Kirklin | 125 Rx | | | Jayne | 75 Rx | |
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WARM UP 1-21-20
(Check In)
FOAM ROLL- Quads, Glutes, Hamstrings, Calves
GROUP WARM UP
2 Rounds
20 secs ON/10 secs OFF:
Jumping Jacks
Side to Side Hops
Front to Back Hops
Four Square Hops
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Fire Hydrants-10 reps R/L
Donkey Kicks-10 reps R/L
Dynamic Plank-30 secs
Glute Bridges-10 reps
Downward Dog-30 secs
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Behind the Neck Front Rack Stretch-30 secs
Hang Clean High Pull-5 reps
Hang Powerclean-5 reps
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Begin Skill
COOLDOWN
Banded Lat Stretch-1 min R/L x 2 sets
Downward Dog-1 min x 2 sets
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SHRED 1-21-2020
(Reps)
WARM-UP:
- 2-minute shuttle jog
2 rounds:
- 15 Russian KB swings (American on round 2)
- 10 wall balls
- 30-second push-up plank hold
Spend 30 seconds in each stretch:
- reverse shoulders
- alternating side plank
- pray pose
- standing forward fold
- hollow hold
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SHRED:
15 minutes to finish...
50-40-30-20-10
- American KB swing
10-20-30-40-50
- wall ball
REST 3 minutes...
7 minute burn out!
- Complete as many unbroken push ups as possible. When you break, complete 20 sit-ups. Then repeat. Get as many push-ups as you can in 7 minutes!
Your score on this one is for reps. Add your reps from the 15-minute couplet to your push up reps. Sit-ups do not count.
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COOLDOWN:
- ROMWOD
| Laura E | 275 Rx | | | Vince | 30 Rx | Strongest Loser X Push It Up - 30 strict ring dips | | Beth | :) | scaled | | Jonathan K | :) Rx | |
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