WOD Blog
 | Tue, Jan 28 2020 |  |
| METCON 1-28-20 | WARM UP 1-28-20 | SHRED 1-28-2020 | SKILL WORK 1-28-20 | Other Results |
METCON 1-28-20
(Reps, Rx+, Rx2, Rx3)
2 mins ON/2 mins OFF x 6 sets:
Deadlift-15 reps
Box Over-15 reps
Bike AMCAP
*In large classes start second heat 2 minutes after first.
Goal/Tip: This workout has a 1:1 work/rest ratio. You are meant to attack each round at an aggressive pace! You should have the capacity to perform your deadlifts unbroken.
Brown Rx+: 225#/155#
Purple Rx: 185#/135#
Blue Rx2: 155#/105# step overs allowed
Orange Rx3: 95#/65#, 20''/16'', sub 12 reps of each
Yellow MODWOD: 45#/35#, plate step overs, sub 10 reps of each
| 1st | 81 Rx+ | Alyssa C Tue, Jan 28, 2020 | | 2nd | 62 Rx | Janelle Tue, Jan 28, 2020 | | 3rd | 59 Rx | Hailey D Tue, Jan 28, 2020 | | 1st | 114 Rx | Wesly Tue, Jan 28, 2020 | | 2nd | 82 Rx | Todd N Tue, Jan 28, 2020 | | 3rd | 80 Rx | Jonathan K Tue, Jan 28, 2020 |
| Kirklin | 37 Rx | | | DeeAnn | 32 calories Rx3 | | | Olivia O | not many :) Rx+ | | | Vince | 42 Rx | | | Jonny | 67 calories Rx2 | | | Jessie | so many Rx | boots body building class and SLX accessory work | | Scott B | 22 Rx | | | Carolyn | 39 Rx3 | 75# | | Cherise | 50 Rx2 | | | Katheryn | 58 Rx2 | | | Derek N | 25 Rx3 | | | David S | 47 Rx2 | 155lbs, box overs | | Jonathan K | 80 Rx | | | Katriel-Maria | 107 Rx2 | | | Jayne | 28 Rx3 | 105# 10 box jumps | | Rachel T | 40 Rx2 | | | Grant H | 58 Rx | | | Bridger L | 88 Rx2 | | | Janelle | 62 Rx | | | Derra | 23 Rx2 | 115# | | Hailey D | 59 Rx | | | Wesly | 114 Rx | 21-21-21-13-14-24 | | Alyssa C | 81 Rx+ | | | Bj | 79 Rx2 | Rx weight,step overs | | Saori | 37 Rx | | | Todd N | 82 Rx | |
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WARM UP 1-28-20
(Check In)
FOAM ROLL- Quads, Lats, Calves, Hamstrings, Glutes
GROUP WARM UP
Shuttle Jog-2 mins
High Knees-20 m
Heel Walk-20 m
Toe Walk-20 m
Side Shuffle-20 m each direction
Single Leg Hop-20 m each foot
Bunny Hop-20 m
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Lateral Step Up with Slow Eccentric-5 reps R/L
Box Facing Step Up-10 reps
Box Jump-5 reps
Calf Stretch on Box-30 secs R/L
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Begin Skill, warm up to working deadlift weight before metcon
COOLDOWN
Seated Forward Fold-1 min x 2 sets
Calf and Quad Smash
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SHRED 1-28-2020
(Reps)
WARM-UP:
3-minute shuttle jog
2 rounds:
- 5 burpees
- 10 jumping jacks
- 10 air squats
- 10 side lunges with a pause
- 15 banded good mornings
Hold for 30 seconds each:
- pray pose
- hammy
- groiner stretch R/L
- standing forward fold
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SHRED:
6-minute AMRAP:
- 60-meter shuttle sprint (in 10-meter increments)
- 6 burpee box overs
Rest 2 minutes...
6-minute AMRAP:
- 6 over unders
- 6 DB front squats
Rest 2 minutes...
3-minute AMRAP:
- 1 way down the agility ladder
- 15 jumping lunges
Rest 2 minutes...
3-minute AMRAP:
- 10-meter seal walk
- 15 Russian swings
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COOLDOWN:
- ROMWOD
| Beth | :) | scaled | | Laura E | 15 rnds + 5 reps | duck walk instead of seal | | Alasdair | :) | scaled | | Tracie | 12RDs +8 Rx | |
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SKILL WORK 1-28-20
(Height)
Alternating EMOM 10
Min 1: Single Leg Box Jump-5 reps R/L
Min 2: Banded Glute Bridge x 10 reps+Plank Hold with time remaining
*Use a mini band above knees for banded glute bridge.
Go up in height as tolerated on the single leg box jumps. Focus on a soft and stable landing! Beginners can sub two foot box jumps onto stacked plates or a low box.
| Vince | 20 Rx | | | Carolyn | 2 35’s | But fell trying to jump off my recovery foot....dang foot! 😰 | | Cherise | 3x45 plates | left leg only | | Jonathan K | 24R, 20L Rx | |
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