WOD Blog
 | Tue, Feb 4 2020 |  |
 | Happy Birthday: Shane |
| METCON 2-4-20 | ABCON FINISHER 2-4-20 | SHRED 2-4-2020 | WARM UP 2-4-20 | Other Results |
METCON 2-4-20
(Reps, Rx2, Rx3)
3 Rounds For MAX reps, 1 min each station:
Bike
Hang DB Snatch*
Shuttle Run (10 m increments, touch ground, one foot over line)
TTB
Bodybuilder
REST
*Switch arms as desired
Goal: 270+ Reps
Tip: This is an aerobic power workout. Try to find a sustainable yet challenging pace that you can match or beat each round! Make sure to execute quick transition since you only have a short time on each station. Consider starting on your strongest movement first.
Purpose: This template allows you to push the pace on a specific movement, then when fatigue sets in switch! This allows intensity to stay high as well as work on a variety of fitness domains including cardio, weightlifting, and gymnastics skills.
Purple Rx: 50#/35#
Blue Rx2: Sub KTC, 35#/25#
Orange Rx3: Lying TTB, 20#/12-15#
Yellow MODWOD: Sub Crunches, bodybuilder on box
| 1st | 243 Rx | Alyssa C Tue, Feb 4, 2020 | | 2nd | 226 Rx | Janelle Tue, Feb 4, 2020 | | 3rd | 220 Rx | Kirklin Tue, Feb 4, 2020 | | 1st | 315 Rx | Conor T Tue, Feb 4, 2020 | | 2nd | 264 Rx | Todd N Tue, Feb 4, 2020 | | 3rd | 255 Rx | Bridger L Tue, Feb 4, 2020 |
| Vince | 282 Rx2 | 35# all else RX | | David R | 199 Rx | | | Derek N | 209 Rx | | | Jonny | 300 Rx2 | | | DeeAnn | 125 Rx3 | Orange | | Carolyn | 246 Rx2 | | | Crystal | 230 Rx2 | 25# mostly TTB some KTC | | Janelle | 226 Rx | | | Alyssa C | 243 Rx | sub push ups for shuttle jog | | Bridger L | 255 Rx | | | Conor T | 315 Rx | | | Kirklin | 220 Rx | | | Derra | 200 Rx | | | Saori | 201 Rx | | | Todd N | 264 Rx | |
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ABCON FINISHER 2-4-20
(Reps, Rx2, Rx3)
Reverse Tabata L-Sit (10 secs ON/20 secs OFF x 8 sets):
REST 1 minute
Tabata Sit Ups (no DB's 20 secs ON/10 secs OFF x 8 sets):
Score as total reps on the sit up
Purple Rx: As written
Blue Rx2: Sub Bent Knee L-Sit
Orange Rx3: Sub Bent Knee Hollow Hold
| 1st | 78 Rx | Carolyn Tue, Feb 4, 2020 | | 2nd | 62 Rx | Crystal Tue, Feb 4, 2020 | | 1st | 103 Rx | Vince Tue, Feb 4, 2020 | | 2nd | 92 Rx | Derek N Tue, Feb 4, 2020 | | 3rd | 120 Rx2 | Jonny Tue, Feb 4, 2020 |
| Vince | 103 Rx | | | Jonny | 120 Rx2 | | | Derek N | 92 Rx | | | Carolyn | 78 Rx | | | Crystal | 62 Rx | |
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SHRED 2-4-2020
(Time)
WARM UP:
500 meter row
2 rounds:
- 20 meter DB overhead carry R/L
- 5 DB upright rows R/L
- 5 strict press R/L
- 5 DB hand clean and jerks R/L
- 20 scap pulls
- 20 arch hollows
- 10 ring rows w/ slow eccentric
- 3 strict pull-ups
- 5 kipping pull ups
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SHRED:
22 minute AMRAP:
- 8 pull ups
- 10 DB hand clean and jerks (5 per arm)
- 14/12 calorie row
*Score is for reps!
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COOLDOWN:
- romwod
| 1st | 108 | Laura E Tue, Feb 4, 2020 | | 2nd | 228 | Katheryn Tue, Feb 4, 2020 | | 1st | 22 | Heikoti Tue, Feb 4, 2020 |
| Laura E | 108 | modified | | Beth | :) | scaled | | Heikoti | 22 | 6 rounds band and ring rows. | | Katheryn | 228 | 7 rnds + 18 reps |
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WARM UP 2-4-20
(Check In)
FOAM ROLL- Quads, Calves, Lats
GROUP WARM UP
4 Min AMWAP:
Shuttle Jog-40 m
Bodybuilder-8 reps
Plate to Overhead-8 reps
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Mountain Climber to Outside of Hand-12 alt reps (stretch hips)
YTW's-10 reps each position
Downward Dog w Foot Crossed-30 secs R/L
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Brief Metcon!
COOLDOWN
Overhead Stretch-1 min R/L x 2 sets
Groiner Stretch-1 min R/L
Rig Calf Stretch-1 min R/L
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