WOD Blog
 | Mon, Mar 16 2020 |  |
| SHRED 3-16-2020 | WEIGHTLIFTING 3-16-20 | WARM UP 3-16-20 | AT HOME WARM UP 3-16-20 | METCON 3-16-20 | AT HOME STRENGTH WORK 3-16-20 | AT HOME METCON 3-16-20 | Other Results |
SHRED 3-16-2020
(Time)
WARM-UP:
500 meter row
30 seconds on/ 10 seconds off:
- spiderman to hammy R/L
- pray pose
- downward dog
- upward dog
- burpees
- stationary inchworms
- banded pass-throughs
- banded pull aparts
-
SHRED:
* 33-minute cap
50-40-30-20-10
- Rope slams
- burpee over rope
- Row
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COOLDOWN: romwod
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WEIGHTLIFTING 3-16-20
(Weight)
w/ a 25 minute timer find your heaviest
1RM Push Press!
Once you find your heaviest single complete a giant MR drop set at the following percentages of your heaviest rep:
80%
70%
60%
Complete all three percentages back to back, only stopping to change weight! Note your weight as your score, and MR in the comments.
| 1st | 180 Rx | Janelle Mon, Mar 16, 2020 | | 2nd | 140 Rx | Rachel T Mon, Mar 16, 2020 | | 3rd | 125 Rx | Cherise Mon, Mar 16, 2020 | | 1st | 245 Rx | Derek M Mon, Mar 16, 2020 | | 2nd | 225 Rx | Deven D Mon, Mar 16, 2020 | | 3rd | 185 bench Rx | Bill Mon, Mar 16, 2020 |
| Laura E | 106 Rx | 21 reps | | Bill | 185 bench Rx | 5 reps | | Alissa | 115 Rx | | | Cherise | 125 Rx | | | Derek M | 245 Rx | | | Carolyn | 100 Rx | | | Deven D | 225 Rx | | | Janelle | 180 Rx | 5# PR missed 185 | | Rachel T | 140 Rx | PR!! | | Danny G | 150 Rx | |
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WARM UP 3-16-20
(Check In)
FOAM ROLL- Chest, Lats, Forearms
GROUP WARM UP
8 min EMOM:
Min 1: Jump Rope-45 secs
Min 2: Plank Shoulder Tap-45 secs
Min 3: Thumbs Up-20 secs, Breaststrokes-20 secs
Min 4: Jump Rope-45 secs
Min 5: Scap Push Up-30 secs
Min 6: Barbell Strict Press-45 secs
Min 7: Reverse Plank-30 secs
Min 8: Downward Dog-45 secs
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Push Press-10 reps
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Begin Weightlifting
COOLDOWN
Reverse Shoulders-1 min x 2 sets
Rig Calf Stretch-1 min R/L x 2 sets
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AT HOME WARM UP 3-16-20
(Check In)
6 Min EMOM: Work 45 secs/REST 15 secs:
Min 1: Jumping Jacks
Min 2: Push Ups w/ SLOW lower (off knees if needed)
Min 3: Thumbs Up HALF/Breaststrokes HALF
Min 4: Downward Dog Shoulder Tap
Min 5: Reverse Plank
Min 6: Side Plank w/ Hip Dip-complete 20 secs R/L
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Handstand OR Inverted Plank Hold-30 secs
Calf Stretch on Wall-30 secs R/L
COOLDOWN
Reverse Shoulder Stretch-1 min
Modified Hurdlers Stretch-1 min R/L
Calf Stretch on Wall-1 min R/L
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METCON 3-16-20
(Reps, Rx+, Rx2, Rx3)
10 min AMRAP:
30 Double Unders
60 m Farmers Carry (preferably outside, count as 6 reps)
Goal: 252+ Reps (7+ Rounds)
Tip: This workout is grip intensive. Try to keep a relaxed grip on double unders. Try to keep a speedy walking pace on farmers carry for less time under tension. Try to execute smooth transitions.
Brown Rx+: 70#/50#-53# pair
Purple Rx: 50#/53#-35# pair
Blue Rx2: Sub either 50 singles OR 15 Doubles, 35#/25#-26# pair
Orange Rx3: Sub 30 singles, 25#/15#-20#
Yellow MODWOD: Sub low Plate Step Ups, 20#/12# pair
| 1st | 246 Rx+ | Janelle Mon, Mar 16, 2020 | | 2nd | 252 Rx | Cherise Mon, Mar 16, 2020 | | 3rd | 210 Rx | Rachel T Mon, Mar 16, 2020 | | 1st | 282 Rx+ | Wesly Mon, Mar 16, 2020 | | 2nd | 246 Rx+ | Deven D Mon, Mar 16, 2020
Derek M Mon, Mar 16, 2020 | | 3rd | 396 Rx2 | Jacob B Mon, Mar 16, 2020 |
| Bill | 392 Rx2 | 50# | | Cherise | 252 Rx | | | Jacob B | 396 Rx2 | | | Derek M | 246 Rx+ | | | Carolyn | 272 Rx2 | | | Deven D | 246 Rx+ | | | Janelle | 246 Rx+ | 6rds+30 DU’s | | Wesly | 282 Rx+ | 7 + 30 DU | | Rachel T | 210 Rx | |
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AT HOME STRENGTH WORK 3-16-20
(Reps, Rx+, Rx2, Rx3)
PART A. STRENGTH: ''Ratchet Strap Style''
1 Push Up
REST 10-15 seconds
2 Push Ups
REST 10-15 seconds
3 Push Ups
REST 10-15 secs
Then 4-5-6-7-8-9 etc. until no longer able to complete the repetitions unbroken.
REST 3 minutes and repeat! Score as total reps!
PART B. CORE
Accumulate 3 Minute Side Plank EACH side (off elbow)
Brown: Sub Clapping Push Up, side plank with leg raised
Purple: As Written
Blue/Orange: Sub Incline Push Up (challenging height for you)
Yellow: Sub Incline Push Up and side plank with knee down
| Vince | 150 Rx | | | Seth B | 191 Rx | Did plank in 20 sec sets | | Katheryn | 73 Rx | Side plank 1:30 increments alternating |
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AT HOME METCON 3-16-20
(Reps, Rx+, Rx2, Rx3)
10 min AMRAP:
30 Lateral Hops
20 Handstand Wall Facing Shoulder Taps
10 Burpees
*Try and find an object that is roughly the height of a barbell. Otherwise, jump over anything you have or even just on the ground!
Goal: 120+ Reps (5+ Rounds)
Brown Rx+: Sub Freestanding shoulder taps!
Purple Rx: As Written
Blue Rx2: Sub Piked Shoulder Taps (feet on couch, chair, or ottoman)
Orange Rx3: Sub Plank Shoulder Taps, Bodybuilders
Yellow MODWOD: Sub Lateral Stepovers, burpee to couch, chair or ottoman.
| Steve M | 411 Rx | | | Susie | 202 Rx3 | Home workout yellow plank shoulder taps for handstands | | Vince | 352 Rx | | | Katheryn | 190 Rx2 | |
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