WOD Blog
 | Thu, Feb 20 2020 |  |
| METCON 2-20-20 | SKILL WORK 2-20-20 | SHRED 2-20-2020 | WARM UP 2-20-20 | Other Results |
METCON 2-20-20
(Reps, Rx+, Rx2, Rx3)
20 min AMRAP:
Pull Up-MAX consecutive
Sit Up-25 reps (no DB's)
Push Up-MAX Consecutive*
Bike-20/15 Calories
Score: pull ups and Push Ups ONLY
*Make sure to maintain a solid push up standard! Chest touches the ground, elbows in close. Your set ENDS when you come out of the push up plank position or fail to complete your reps. NO pushing back into downward dog or resting with chest on the ground.
Goal: Pace to allow for a BIG set on each of the max rep movements!
If classes are large athletes can work with one another (switching bike and sit ups) or if needed sub row.
Brown Rx+: Sub CTB Pull Up, Ring Push Up
Purple Rx: As written
Blue Rx2: Sub Ring Row, Incline Push Up that allows at least 10 reps.
Orange Rx3: Sub 12/9 Calories
Yellow MODWOD: See coach
| 1st | 182 Rx | Janelle Thu, Feb 20, 2020 | | 2nd | 111 Rx | Kirklin Thu, Feb 20, 2020 | | 3rd | 110 Rx | Rachel T Thu, Feb 20, 2020 | | 1st | 108 Rx+ | John L Thu, Feb 20, 2020 | | 2nd | 100 Rx+ | David R Thu, Feb 20, 2020 | | 3rd | 225 Rx | Conor T Thu, Feb 20, 2020 |
| Eric F | 170 Rx | | | Derek M | 198 Rx | | | David R | 100 Rx+ | | | Derek N | 127 Rx | | | Kaitlin | 119 Rx2 | 30 in incline on push ups | | Tyler S | 166 Rx | | | Jonny | 115 Rx2 | | | John L | 108 Rx+ | | | Steve Je | 112 Rx | | | Luis Mu | 166 Rx | | | Scott B | 87 Rx | 30+57 | | Mindy | 117 Rx2 | | | DeeAnn | 80 Rx2 | | | Susie | 226 Rx3 | Blue | | Janalyn | 132 Rx2 | | | Conor T | 225 Rx | | | Janelle | 182 Rx | | | Rachel T | 110 Rx | | | Jayne | 90 Rx3 | | | MANAGER | 101 Rx | | | Alex Pa | 106 Rx | | | Hailey D | 92 Rx | | | Steven P | 138 Rx2 | | | Keith C | 112 Rx2 | | | Kirklin | 111 Rx | |
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SKILL WORK 2-20-20
(Reps)
w/ a 12 minute timer work on one of the following upper body pulling movements:
If you have MORE than 10 strict pull ups/10 strict dips:
Ring or Bar Muscle Up Work
*If you are proficient with these two movements perform 4 sets for MAX reps, resting two minutes between sets. If you are still working on these movements, go ahead and practice! Work with your coach to go over turnover drills or other relevant drills to work towards your first rep! If you have never done a ring muscle up make sure to work for a STRICT rep before transitioning to kipping.
Strict Pull Up
If you are still working towards more than 10 strict pull ups/dips yet go ahead and perform
A1. 4x8-10 strict pull ups
A2. 4x8-10 strict dips (ring or matador)
*Rest 1-2 minutes between sets
*Use band assistance as needed to perform consecutive reps.
If you are still working on hanging from the pull up bar perform:
A1. 4x10 standing pull ups
A2. 4x10 Bench Dips
| 1st | 5rds Rx | Keith C Thu, Feb 20, 2020
Conor T Thu, Feb 20, 2020 |
| Conor T | 5 Rx | 5x5 rmu | | Keith C | 5rds Rx | shallow matador dips and 35#db dow |
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SHRED 2-20-2020
(Time)
SHRED:
9-minute AMRAP:
- wall sits
*Every time you break, perform 20 Russian KB swings
REST 1 minute
9-minute AMRAP:
- double unders
*Every time you break, perform 15 box jumps
REST 1 Minute
9-minute AMRAP:
- dead hang from the bar
*Every time you drop, perform 10 20-meter shuttle sprints
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COOLDOWN:
- ROMWOD
| Beth | :) | / | | Laura E | :) Rx | | | Tracie | :) Rx | |
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WARM UP 2-20-20
(Check In)
FOAM ROLL- Quads, Calves, Lats, Chest
GROUP WARM UP
2 Rounds:
Shuttle Run-30 secs
REST 15 seconds
Bodybuilders-30 secs
REST 15 seconds
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Scap Push Up-10 reps
Push Up w/ Slow Eccentric-5 reps
Thumbs Up w/ Pause-15 reps
Breaststrokes-15 reps
Table Tops-5 reps (fingers facing feet)
Table Tops-5 reps (fingers facing away)
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Scap Pull-10 reps
Strict Pull Up (controlled)-3 reps
Arch Hollow-10 reps
Kipping OR Jumping Pull Up-5 reps
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Brief skill and give a few minutes to set up rings or bands for pulling movement.
COOLDOWN
Overhead Stretch-1 min R/L x 2 sets
Banded Bully-1 min R/L x 2 sets
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