WOD Blog
 | Thu, Feb 27 2020 |  |
 | Happy Birthday: Justin R |
| METCON 2-27-20 | SKILL WORK 2-27-20 | WARM UP 2-27-20 | SHRED 2-27-2020 | Other Results |
METCON 2-27-20
(Time, Rx+, Rx2, Rx3)
FOR TOTAL TIME:
8-4 Minute Rounds:
10/7 Calorie Bike/Row
10 Burpees
10/7 Calorie Bike/Row*
*Athletes will alternate between bike and row. They will stay on the SAME machine for one interval, then switch the next.
Goal: Sub 16:00 minutes for working time!
Tip: You are meant to SPRINT each interval! Try and set up your machines close to your burpee station if possible! Scale to a level that allows high power output!
Brown Rx+: Sub 12/9 Calories, PLEASE CHOOSE THIS OPTION IF YOU ARE STRONG ON MACHINES
Purple Rx: As written
Blue Rx2: Sub 7 Burpees
Orange Rx3: Sub 7/5 Calories, 7 burpees
Yellow MODWOD: Sub 7/5 Calories, burpee to box
| 1st | 10:10 Rx | Alyssa C Thu, Feb 27, 2020 | | 2nd | 12:33 Rx | Janelle Thu, Feb 27, 2020 | | 3rd | 12:58 Rx | Katheryn Thu, Feb 27, 2020 | | 1st | 10:08 Rx+ | Wesly Thu, Feb 27, 2020 | | 2nd | 9:15 Rx | Conor T Thu, Feb 27, 2020 | | 3rd | 10:56 Rx | Bridger L Thu, Feb 27, 2020 |
| Danny G | 20:10 Rx | | | Derek M | 15:19 Rx | | | Derek N | 15:03 Rx | | | Kaitlin | 17:37 Rx2 | best row 1:56 | | Shane | 13:39 Rx | | | Jonny | 13:31 Rx2 | | | Cherise | 17:22 Rx | | | Mindy | 15:07 Rx2 | | | DeeAnn | 14:34 Rx3 | | | Katheryn | 12:58 Rx | | | Susie | 16:34 Rx3 | Yellow | | Steven P | 14:04 Rx2 | | | Deven D | 13:46 Rx | 🤮 | | Rachel T | 15:59 Rx | | | Keith C | 16:10 Rx2 | | | Conor T | 9:15 Rx | | | Bridger L | 10:56 Rx | | | Hailey D | 18:30 Rx | | | Wesly | 10:08 Rx+ | Bike-:52-:54-:57-1:00, Row 1:31-1:38-1:38-1:38 | | Alyssa C | 10:10 Rx | | | Todd N | 11:58 Rx | | | Janelle | 12:33 Rx | | | Nyla | 17:58 Rx2 | | | Janalyn | 15:55 Rx | | | Jayne | 16:50 Rx | |
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SKILL WORK 2-27-20
(Reps)
EMOM 9:
Min 1: Inverted burpee-3-5 reps
Min 2: Hollow Hold-30 secs
Min 3: Bike-30 secs*
*Increase pace each round to get ready to sprint in the metcon!
In large classes athletes can start at different stations!
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WARM UP 2-27-20
(Check In)
FOAM ROLL- Quads, Calves, Hamstrings, Chest
GROUP WARM UP
2 Rounds:
Burpee-30 secs
REST 15 seconds
Side Plank-15 secs R
REST 15 secs
Side Plank-15 secs L
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Plank Shoulder Tap-30 reps
Candlestick-5 reps
Handstand Hold-30 secs
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Begin Skill Work
COOLDOWN
Reverse Shoulders-1 min x 2 sets
Quad Smash-2 mins
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SHRED 2-27-2020
(Reps)
WARM-UP:
500-meter row
30 seconds ON/ 10 seconds off:
- banded good morning
- KB upright row
- KB sumo deadlift high pull
- push up plank
- downward dog
- upward dog
- eccentric push-ups
- inchworms
- reverse shoulders
- ring row
* Review ball over bar before beginning.
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SHRED:
EMOM x 15 Minutes:
MIN 1:15/12 cal row
MIN 2: 20 ball over the bar
MIN 3: MAX ring rows
REST 3 minutes...
15 minutes to complete
5 rounds:
- 15 KB Sumo deadlift high pull
- 12/9 calorie bike or ski erg
- 15 push-ups
NOTE: the ball over bar is tossing a wall ball over a pull-up bar alternating between the left and the right.
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COOLDOWN: romwod
| Beth | Finished | / | | Brian S | 15:55 | Blue | | Laura E | :) | row calories | | Tracie | :) Rx | |
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