WOD Blog
 | Thu, Mar 5 2020 |  |
| METCON 3-5-20 | SKILL WORK 3-5-20 | WARM UP 3-5-20 | SHRED 3-5-2020 | Other Results |
METCON 3-5-20
(Time, Rx2, Rx3)
FOR TIME:
90/65 Calorie Row
60 Burpee Box Overs (face box)
90/65 Calorie Bike*
*Start on either machine
Goal: Sub 17, CAP at 23 minutes.
Tip: Find a consistent pace and just keep moving! Try to pick up the pace on your last machine!
Purple Rx: 24''/20''
Blue Rx2: Stepovers allowed (60) OR Sub 45 Burpee Box Overs (24''/20'')
Orange Rx3: 70/50 Calories, 20''/16'', bodybuilder stepover
Yellow MODWOD: Sub 50/40 Calories, 50 bodybuilder to box stepover
| 1st | 20:20 Rx | Kirklin Thu, Mar 5, 2020 | | 2nd | 20:34 Rx | Janelle Thu, Mar 5, 2020 | | 3rd | 23:00 dnf Rx | Cherise Thu, Mar 5, 2020
Katheryn Thu, Mar 5, 2020 | | 1st | 18:35 Rx | Shane Thu, Mar 5, 2020 | | 2nd | 20:08 Rx | Grant H Thu, Mar 5, 2020 | | 3rd | 22:43 Rx | Ryan Pow Thu, Mar 5, 2020 |
| Kirklin | 20:20 Rx | | | Shane | 18:35 Rx | | | DeeAnn | 21:30 Rx3 | | | Mindy | 22:00 Rx2 | | | Scott B | 23:00 DNF Rx | 40/60 Burpee box over | | Susie | 22:19 Rx3 | yellow | | Katheryn | 23:00 DNF Rx | 60/65 cal on last bike | | Grant H | 20:08 Rx | | | Ryan Pow | 22:43 Rx | | | Derek N | DNF Rx | 47 bike cals | | Cherise | 23:00 dnf Rx | 140 reps | | Jacob B | 19:23 Rx3 | | | Derek M | 21:36 Rx2 | | | Janelle | 20:34 Rx | | | Jayne | 26 Rx2 | | | Keith C | 21:17 Rx3 | |
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SKILL WORK 3-5-20
(Reps, Rx2, Rx3)
EMOM 12:
Min 1: Agility Ladder-In N Outs-Down and Back
Min 2: Seal Walk-10-20 m
Min 3: Calf Raise off plate (near rig)-5 reps R/L, 5 reps both legs together
Focus on quickness and accuracy with agility ladder. On the calf raise focus on full ROM and quality reps.
Purple/Blue Rx: As written
Orange Rx2: Sub Bear Crawl 20 m
Yellow Rx3: Sub Bear Crawl-10 m, lateral step overs (10-20 reps, for agility ladder)
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WARM UP 3-5-20
(Check In)
FOAM ROLL- Quads, Lats, Calves, Chest
GROUP WARM UP
2 Rounds:
1 min Jumping Jacks
1 min Step Ups
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Lateral Step Up-5 reps R/L (slow and controlled)
Box Jump-10 reps
Walking Plank-20 reps
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Begin Skill Work
COOLDOWN
Pec Stretch on Rig-1 min R/L x 2 sets
Calf Stretch on Rig-1 min R/L x 2 sets
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SHRED 3-5-2020
(Reps)
WARM-UP:
2 rounds- 30 seconds on/ 10 seconds off:
- bike
- air squats
- banded good mornings
- burpees
- downward dog (round 1)/ upward dog (round 2)
- pray pose
15 scap pulls
15 arch hollows
10 KTC
5 TTB
*Review Hang DB squat clean
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SHRED:
4 Minute AMRAP:
- 30/20 calorie row
- max air squats in the remaining time
4 Minute AMRAP:
- 25 burpees
- MAX TTB in remaining time
4 Minute AMRAP:
- Bike 30/20 calories
- MAX DB deadlift in remaining time
4 Minute AMRAP:
- 30/20 calorie row
-MAX box step overs in remaining time
4 Minute AMRAP:
- 25 burpees
- MAX hang DB squat cleans (2 DB's)
NOTE: Score is for MAX reps!
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COOLDOWN: romwod
| Laura E | :) | bike calories only / 23 min | | Tracie | 138 Rx | |
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