WOD Blog
 | Fri, Jan 31 2020 |  |
| METCON 1-31-20 | GYMNASTICS PULLING WORK 1-31-20 | SHRED 1-31-2020 | WARM UP 1-31-20 | Other Results |
METCON 1-31-20
(Time, Rx+, Rx2, Rx3)
3 Rounds For Time:
15 Powersnatch
60 Double Unders
Goal: Sub 8, CAP at 12 minutes.
Tip: This workout is meant to be fast paced. Aim for constant movement on the barbell whether that be singles or touch n go with quick transitions.
Brown Rx+: 135#/95#, Sub 20 Powersnatch, 60 Double Unders. CHOOSE THIS OPTION IF YOU FEEL YOU WILL FINISH CLOSER TO THE 6 MINUTE MARK AT THE PURPLE LEVEL.
Purple Rx: 135#/95#
Blue Rx2: 115#/75#, sub lateral hops OR 30 double unders
Orange Rx3: 75#/55#, sub singles
Yellow MODWOD: Sub 16 DB Snatch (8 R/L)
| 1st | 9:49 Rx | Janelle Fri, Jan 31, 2020 | | 2nd | 10:27 Rx | Emily M Fri, Jan 31, 2020 | | 3rd | 10:29 Rx | Hailey D Fri, Jan 31, 2020 | | 1st | 7:05 Rx | Wesly Fri, Jan 31, 2020 | | 2nd | 9:04 Rx | Todd N Fri, Jan 31, 2020 | | 3rd | 9:36 Rx | Eric M Fri, Jan 31, 2020 |
| Kirklin | 9:48 Rx2 | 60 DU | | Janelle | 9:49 Rx | | | Vince | 9:23 | 95# all else RX | | Ian | 11:49 Rx2 | 115#, 60DU | | Eric M | 9:36 Rx | | | DeeAnn | 8;29 Rx3 | SINGLES, 35# POWERSNATCH | | Susie | 5:57 Rx3 | 16 kb sNATCHES, 30 PLATE STEP UP | | Scott B | 10:18 Rx2 | | | eli r | 11:54 Rx | No hook grip sucked butt | | Tracie | 11:04 | 30 DB snatch (25#) double unders | | Carolyn | 5:25 | 35#, singles | | Saori | 10:43 Rx2 | 60 DU | | Ryan Pow | DNF Rx | Started my last round of DU's. | | Steven P | 10:53 Rx2 | | | Emily M | 10:27 Rx | | | Wesly | 7:05 Rx | | | Todd N | 9:04 Rx | | | Hailey D | 10:29 Rx | |
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GYMNASTICS PULLING WORK 1-31-20
(Reps)
20 mins:
Part A.
10 minutes of either practicing rope climb foot work OR AMRAP of rope climbs.
Part B.
10 mins to accumulate either:
40-50 Rope Pull Ups
40-50 Strict Pull Ups
40-50 Band Assisted Pull Ups
If you finish early accumulate:
40-50 ring rows.
| 1st | 40 Rx | Carolyn Fri, Jan 31, 2020 | | 2nd | 60 | Susie Fri, Jan 31, 2020 | | 3rd | 50 | Laura E Fri, Jan 31, 2020 | | 1st | 50 Rx | Ian Fri, Jan 31, 2020 | | 2nd | 40 Rx | Steven P Fri, Jan 31, 2020 | | 3rd | 30 Rx | Eric M Fri, Jan 31, 2020 |
| Laura E | 50 | Banded pullups | | Ian | 50 Rx | | | Eric M | 30 Rx | | | Susie | 60 | 20 push ups to 30”, 10 air squats to 16”, 30 air squats to 20” | | Carolyn | 40 Rx | | | Steven P | 40 Rx | |
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SHRED 1-31-2020
(Reps)
WARM UP:-
SHRED:
Every 4 minutes X 6 rounds:
- 250-meter row
- 10 DB Bulgarian split squats R/L
- AMRAP TTB with time remaining
*REST 1 minute in between rounds
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COOLDOWN:
- ROMWOD
| Heikoti | 30 Rx | | | Laura E | 35 TTB Rx | |
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WARM UP 1-31-20
(Check In)
FOAM ROLL- Lats, Traps, Hamstrings, Calves
GROUP WARM UP
Single or Double Unders: 100-75-50 reps
Band Pull Apart: 30-20-10 reps (mix styles)
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Hip Rotation-20 reps R/L
Hip Bridge March-20 reps
Band Int/Ext Rotation-10 reps R/L
Band Passthrough-10 reps
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Begin Gymnastics Skill
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BEFORE METCON w/ empty bar:
Burgener Warm Up-5 reps each position
Snatch Grip Push Jerk-5 reps
Powersnatch-5 reps
COOLDOWN
Anchored T-spine-2 mins
Upper Back/Lat/Calf Smash-2 mins
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