WOD Blog
 | Mon, Feb 24 2020 |  |
 | Happy Birthday: Ben G |
| METCON 2-24-20 | SHRED 2-24-2020 | WEIGHTLIFTING 2-24-20 | WARM UP 2-24-20 | Other Results |
METCON 2-24-20
(Time, Rx+, Rx2, Rx3)
FOR TIME:
100 Double Unders
100 Thrusters (45#/35#)
100 Double Unders
Goal: Sub 9, CAP at 15 minutes
Tip: You are meant to perform very large sets with small breaks. The weight should be very light today! Attack the workout at an aggressive pace.
Brown Rx+: 75#/55#
Purple Rx: As written
Blue Rx2: Sub 150 Singles, 45#/35#
Orange Rx3: Sub 100 Singles, 35#/25#
Yellow MODWOD: 25#/15# or Sub Single DB Thruster
| 1st | 9:34 Rx+ | Janelle Mon, Feb 24, 2020 | | 2nd | 9:40 Rx+ | Alyssa C Mon, Feb 24, 2020 | | 3rd | 9:42 Rx | Derra Mon, Feb 24, 2020 | | 1st | 13:06 Rx+ | Todd N Mon, Feb 24, 2020 | | 2nd | 14:11 Rx+ | Steve M Mon, Feb 24, 2020 | | 3rd | 6:27 Rx | Conor T Mon, Feb 24, 2020 |
| Eric F | 7:49 Rx | | | Vince | 9:16 Rx | | | Kirklin | 10:12 Rx | | | Miah | 11:15 Rx2 | | | Jonny | 12:12 Rx2 | | | Mitchell R | 14:20 Rx | | | Derek N | 10:23 Rx | | | Luis Mu | 7:06 Rx | | | Mindy | 9:28 Rx2 | | | Steve M | 14:11 Rx+ | | | DeeAnn | 12:00 Rx3 | | | Derek M | 12:42 Rx | | | Carolyn | 15:00 Rx2 | DNF 75 thrusters | | MANAGER | 14:48 Rx | yellow | | Katheryn | 13:20 Rx | | | Crystal | 9:56 Rx2 | 150 su | | Jacob B | 10:45 Rx2 | Flexibility on wrists.. | | Jonathan A | 13:42 Rx2 | | | Cherise | 11:03 | 50 situps, 100 thrusters 35#, 50 situps | | Danny G | 9:52 Rx2 | | | Alex Pa | 12:26 Rx2 | | | Rachel T | 11:41 Rx | | | Janelle | 9:34 Rx+ | | | Wesly | 7:43 Rx | | | Eric M | 9:30 Rx | | | Bridger L | 11:00 Rx | | | Jayne | 13:38 Rx2 | | | Hailey D | 9:44 Rx | | | Steven P | 14:22 Rx2 | | | Alyssa C | 9:40 Rx+ | | | Rex S | 14:18 Rx2 | | | David S | 11:03 Rx | | | Michael Da | 14:00 Rx2 | | | Bj | 12:22 Rx2 | | | Susie | 14:48 Rx | Yellow plate step up for double unders | | Conor T | 6:27 Rx | | | Derra | 9:42 Rx | | | Todd N | 13:06 Rx+ | |
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SHRED 2-24-2020
(Time)
WARM-UP:
3 minute shuttle jog
40 meter plate over hed carry
10 plate presses
10 horizontal plate presses
5 burpee to plate
10 plate thrusters
15 scap pulls
15 arch hollows
10 KTC
5 TTB
Spend 30 seconds in each stretch:
- spiderman to hammy R/L
- pray pose
- downward dog
- upward dog
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SHRED:
5 rounds for time:
- 10 devil press
- 20 meter DB walking lunges
- 12 TTB
*If you want to make this more challenging, try overhead walking lunges!
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COOLDOWN:
- ROMWOD
| Laura E | 14:28 | ktc | | Beth | :) | / | | Heikoti | 18:30 | #35 devils, #20 lunges, KTC |
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WEIGHTLIFTING 2-24-20
(Weight)
25 Minutes
WEEK 2 OF 5
A1. Bench Press or Floor Press: 5-5-5-5-5-MR*
A2. Strict HSPU Option**
*On the bench press build up each round starting around 75% of 1RM. For MAX rep set perform a set with a double pause (half way down AND on chest before exploding up). TRY TO BEAT WHAT YOU DID LAST WEEK BY 2-5#!
**
1. If you have more than 12 strict complete a MR DEFICIT set (strict) each round starting with 25# plates and building up as tolerated.
2. If you have between 5-10 strict, complete a MR set each round.
3. If you have less than 5 strict, aim to complete 1-3 strict each round THEN complete:
3 HSPU NEGATIVES
4. If you are still working on strict but are proficient with push ups complete:
5 Box Handstand Push Ups
3 HSPU NEGATIVES
5. If you are still working on PUSH UPS complete either:
Accumulate 10 strict push ups
Complete 10 Band Assisted Push Ups
Work with your coach if you need help determining the correct option!
| 1st | 130 Rx | Janelle Mon, Feb 24, 2020 | | 2nd | 120# bench press Rx | Mindy Mon, Feb 24, 2020 | | 3rd | 115 Rx | Rachel T Mon, Feb 24, 2020
Cherise Mon, Feb 24, 2020
Laura E Mon, Feb 24, 2020 | | 1st | 295 Rx | Rex S Mon, Feb 24, 2020 | | 2nd | 290 Rx | Seth B Mon, Feb 24, 2020 | | 3rd | 265 Rx | Derek M Mon, Feb 24, 2020 |
| Kirklin | 105 Rx | | | Heikoti | 245 Rx | need more work on HSPU i use like 5 ab pads | | David R | 185 Rx | | | Vince | 95 Rx | | | Laura E | 115 Rx | | | Jonny | 120 Rx | | | Mitchell R | 185 Rx | | | Derek N | 175 Rx | 185 - 3 reps | | Mindy | 120# bench press Rx | | | Derek M | 265 Rx | | | Steve M | 225 Rx | | | Carolyn | 100x4 Rx | MR 10@70# double pause | | Katheryn | 97 Rx | double pause all sets | | Seth B | 290 Rx | | | Crystal | 80# 4sets 6MR@65# Rx | last set 4reps | | Jonathan A | 155 Rx | | | Cherise | 115 Rx | | | Danny G | 135 Rx | | | Janelle | 130 Rx | floor press | | Eric M | 195 Rx | | | Derra | 95 Rx | MR 85# 4 reps - failed 5th rep | | Bridger L | 225 Rx | MR @ 185# - 10 reps | | Jayne | 77 Rx | | | MANAGER | 95 15 reps Rx | | | Steven P | 135 Rx | | | Rex S | 295 Rx | | | Michael Da | 195 Rx | | | Bj | 205 Rx | | | Jacob B | 115 Rx | | | Susie | 45 Rx | | | Rachel T | 115 Rx | For 4 |
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WARM UP 2-24-20
(Check In)
FOAM ROLL- Quads, Calves, Chest, Upper Back
GROUP WARM UP
EMOM 4:
Jump Rope-20-30 reps
Min 1 and 3: Air Squats w/ time remaining
Min 2 and 4: Strict Press w/ time remaining
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Scap Push Up-10 reps
Downward Dog Shoulder Tap-30 reps
YTW's-10 reps each position
Hip Rotation-20 reps R/L
Handstand Hold-30 secs
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Bench Press-10 reps
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Explain Weightlifting
COOLDOWN
Lateral Band or Rig Opener-1 min R/L x 2 sets
Foam Roll Quads and Calves
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