WOD Blog
 | Tue, Mar 10 2020 |  |
 | Welcome: Wayne |
| WARM UP 3-10-2020 | SKILL WORK 3-10-20 | SHRED 3-10-2020 | METCON 3-10-20 | Other Results |
WARM UP 3-10-2020
(Check In)
FOAM ROLL- Quads, Calves, Lats, Chest
GROUP WARM UP
(start at either station)
Bike-20/15 Calories
Jump Rope-1 minute
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Toe Walk-20 m
Heel Walk-20 m
Walking Inchworm-10 m
Walking Groiner-10 m
Calf Stretch on Rig-30 secs R/L
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Begin abcon
COOLDOWN
Groiner Stretch-1 min R/L x 2 sets
Rig Calf Stretch-1 min R/L x 2 sets
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SKILL WORK 3-10-20
(Reps)
w/ a 12 minute timer complete:
3 minutes of weighted plank
30 Rollouts
60 Butt Ups
*Partition movements as desired just get all the reps/movements in!
Brown Rx+: 55#/45#
Purple Rx: 45#/35#
Blue Rx2: 35#/25#
Orange MODWOD: Sub bodweight plank hold, roll outs on rings OR sub stationary inchworms
Yellow MODWOD: Sub Plank Hold off knees
| Derek N | 1 Rx | | | Laura E | all | #55 plank 2:00, 1 min bodyweight plank | | Keith C | 45# planks 3Rds Rx | |
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SHRED 3-10-2020
(Time)
WARM UP:
3 minute shuttle jog
30 seconds ON/10 seconds off:
- box facing step ups
- lateral step ups R
- lateral step ups L
- jump rope
- hollow hold
- box jumps
- double unders
*Review & practice toes to ring before beginning.
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SHRED:
Every 3 minutes X 10 rounds:
- 10 Toes to Ring
- 15 box jumps
- 50 double unders
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COOLDOWN: Romwod
| Beth | / | / | | Laura E | 10 rnds | singles | | Tracie | 30:00 | 5TTR 10BOX JUMPS 30 DOUBLE UNDERS |
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METCON 3-10-20
(Time, Rx+, Rx2, Rx3)
Every 7 minutes x 4 sets:
500/400 m Row
50 Double Unders
40/30 Calorie Bike*
*In large classes athletes can start from the bottom and work up.
Goal: Sub 4.5 minutes per round.
Tip: Find an aggressive yet sustainable pace, trying to match or beat what you hit on round one for all rounds. Try to sprint your final round!
Brown Rx+: 500/400 m Row, 75 Double Unders, 50/40 Calorie Bike
Purple Rx: As written
Blue Rx2: Sub 75 Single Unders
Orange Rx3: 400/300 m Row, 50 single Unders, 30/20 Calorie Bike
Yellow MODWOD: 300/250 m Row, 50 Plate Taps, 20/15 Calorie Bike
| 1st | 17:03 Rx | Katriel-Maria Tue, Mar 10, 2020 | | 2nd | 19:34 Rx | Alyssa C Tue, Mar 10, 2020 | | 3rd | 20:45 Rx | Kirklin Tue, Mar 10, 2020 | | 1st | 17:47 Rx | Wesly Tue, Mar 10, 2020 | | 2nd | 23:57 Rx | Deven D Tue, Mar 10, 2020 | | 3rd | 24:57 Rx | Ryan Pow Tue, Mar 10, 2020 |
| Derek N | DNF Rx | Did 3 rounds | | Wayne | 20:01 Rx3 | | | Mindy | 25:09 Rx2 | | | DeeAnn | 21;59 Rx3 | | | Susie | 26:17 Rx3 | yellow | | Ryan Pow | 24:57 Rx | | | Katriel-Maria | 17:03 Rx | | | Jayne | 25:30 Rx2 | | | Steven P | 22:59 Rx2 | | | Janelle | 22:27 Rx | | | Alyssa C | 19:34 Rx | | | Wesly | 17:47 Rx | 4:25-4:35-4:46-4:01 | | Todd N | 26:00 Rx2 | 1ST RD. rx - 3 RD'S rx 2 | | Kirklin | 20:45 Rx | | | Deven D | 23:57 Rx | |
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