WOD Blog
 | Thu, Feb 13 2020 |  |
| METCON 2-13-20 | SHRED 2-13-2020 | SKILL WORK 2-13-20 | WARM UP 2-13-20 | Other Results |
METCON 2-13-20
(Reps, Rx+, Rx2, Rx3)
15 min AMRAP:
100 m Shuttle Run (10 m increments)
15 Pull Ups
20 m Sled Push (10 m increments)
*Count shuttle run as 10 reps, sled push as 2 reps (1 rep per 10 m), 27 total reps per round!
Goal: 135+ Reps (5+ Rounds)
Tip: Find a steady pace and just keep moving!
Brown Rx+: Sub 3 Bar Muscle Ups+12 Pull Ups (CHOOSE THIS OPTION IF YOU HAVE BMU!), 90#/70#
Purple Rx: 90#/70# sled
Blue Rx2: Sub ring Row, 90#/70# sled
Orange Rx3: 70#/50# sled
Yellow MODWOD: see coach for additional mods!
| 1st | 147 Rx+ | Janelle Thu, Feb 13, 2020 | | 2nd | 154 Rx | Rachel T Thu, Feb 13, 2020 | | 3rd | 139 Rx | Kirklin Thu, Feb 13, 2020 | | 1st | 177 Rx | Bridger L Thu, Feb 13, 2020 | | 2nd | 157 Rx | Vince Thu, Feb 13, 2020 | | 3rd | 126 Rx | David R Thu, Feb 13, 2020 |
| Kirklin | 139 Rx | | | Vince | 157 Rx | 5 rnds + 22 reps | | Jonny | 167 Rx2 | | | Carolyn | 143 Rx2 | | | Susie | 132 Rx3 | Orange 50 m shuttle run, ring rows, 50 lb sled push | | Alex Pa | 45 Rx | | | Katheryn | 162 | JPU (ran out of rings) | | Rachel T | 154 Rx | | | Janelle | 147 Rx+ | | | David R | 126 Rx | | | Hailey D | 135 Rx | | | Bridger L | 177 Rx | | | Keith C | 144 Rx2 | |
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SHRED 2-13-2020
(Reps)
WARM-UP:
3 minutes of cardio (your choice... run, bike, row)
20 meters toe walk
20 meters heel walk
20 meter butt kickers
20 meters high knees
20 meters side shuffle R/L
20 meters grape vine R/L
10 meters walking inchworms
walking groiner stretch
30-second dead hang
15 scap pulls
15 arch hollows
10 ring rows
5-10 knees to chest
5-10 TTB
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SHRED:
Every 3 Minutes X 7 rounds:
- 15/12 calorie machine
- 15 walking lunges
- max TTB
* Counting TTB only. Make sure to give yourself a little bit of rest before hopping back on that machine.
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COOLDOWN:
- romwod
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SKILL WORK 2-13-20
(Reps)
4 sets:
Every 2 minutes alternating between A1 and A2, superset!
A1. Tempo Ring Row-10 reps
REST with time remaining FOCUS ON TEMPO
1 second pull up to rings
1 second HOLD with chest to rings
3 second LOWER
1 second PAUSE between reps
***MORE ADVANCED, elevate feet and add weight. Make sure to keep tempo!
A2.
Strict TTB-10 reps*
Butt Up-20 reps
REST w/ time remaining
*Those still working on strict TTB should perform strict leg raises, strict KTC, or lying TTB focusing on going very slow and controlled.
| Vince | 160 Rx | | | Susie | 144 Rx | | | Keith C | 140 Rx | |
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WARM UP 2-13-20
(Check In)
FOAM ROLL- Calves, Lats, Traps, Quads, Hamstrings
GROUP WARM UP
Shuttle Jog-3 mins
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Pull Apart-20 reps
Face Pull-20 reps (slow eccentric)
Band Straight Arm Pulldown-20 reps
Supinated Hang-30 secs
Chin Over Bar Hold-20 secs
Strict KTC-5 reps
Downward Dog-30 secs
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Begin Skill Work, Warm up Kipping more before metcon
COOLDOWN
Overhead Stretch-1 min R/L x 2 sets
Calf Smash
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