WOD Blog
 | Sat, Feb 15 2020 |  |
| 10AM WEIGHTLIFTING 2-15-20 | METCON 2-15-20 | WARM UP 2-15-20 | Other Results |
10AM WEIGHTLIFTING 2-15-20
(Weight)
-WARM UP-
Pull Apart-20 reps
Face Pull-20 reps (slow eccentric)
Band Straight Arm Pulldown-20 reps
Passthroughs-20
Hip bridge-30
Hip rotations-20R/L
Pigeon
Downward/Upward dog
Burgener warm up
Muscle Snatches
A. MUSCLE SNATCH
2-2-2-2-2
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METCON 2-15-20
(Time, Rx+, Rx2, Rx3)
For Time:
100 Double Unders
50/40 Machine Calories
30 Hang Squat Cleans
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75 Double Unders
40/30 Machine Calories
20 Hang Squat Cleans
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50 Double Unders
30/25 Machine Calories
10 Hang Squat Cleans
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25 Double Unders
20/15 Machine Calories
5 Hang Squat Cleans
Goal: Sub 20, CAP at 27 minutes
Tip: This is a longer duration workout with a fair amount of overlap between movements. Find a steady pace and try to execute smooth, calm transitions. Be efficient in loading your additional weights!
Brown Rx+:
Round 1: 115#/75#
Round 2: 135#/95#
Round 3: 165#/115#
Round 4: 185#/135#
Purple Rx:
Round 1: 95#/65#
Round 2: 115#/75#
Round 3: 135#/95#
Round 4: 165#/115#
Blue Rx2: Sub Lateral Hops or Cut Double Unders in Half
Round 1: 75#/55#
Round 2: 95#/65#
Round 3: 115#/75#
Round 4: 135#/95#
Orange Rx3: Sub Singles
Round 1: 45#/35#, 40/30 Calories
Round 2: 50#/40#, 30/25 Calories
Round 3: 55#/45#, 25/20 Calories
Round 4: 60#/50#, 20/15 Calories
Or work with coach to determine weights!
Yellow MODWOD: Sub 45#/35# throughout or sub DB Pair or Russian Swing, Orange calories or work with coach to find a good calorie range for you!
| Seth B | 18:59 Rx+ | | | Alyssa C | 19:33 Rx | |
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WARM UP 2-15-20
(Check In)
FOAM ROLL- Full Body!
GROUP WARM UP
2 Rounds: 30 secs ON/15 secs OFF:
Jump Rope
Russian Swing
Goblet Squat
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Jane Fonda's-10 reps R/L
Donkey Kicks-10 reps R/L
Plank-30 secs
Frog Pumps-20 reps
Post Up Lat Stretch-15 secs R/L
Calf Stretch on Rig-30 secs R/L
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Hang Clean High Pull-5 reps
Front Squat-5 reps
Hang Squat Clean-5 reps
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Explain Metcon
COOLDOWN
Couch Stretch-1 min R/L x 2 sets
Calf Stretch on Rig-1 min R/L x 2 sets
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