WOD Blog
 | Wed, Mar 18 2020 |  |
| WARM UP 3-18-2020 | AT HOME METCON 3-18-20 | Other Results |
WARM UP 3-18-2020
(Check In)
SET UP A CAMERA TO TAKE SOME VIDEO!
WARM UP
30 secs ON/15 secs OFF:
High Knees
Calf Raises (off plate or step if possible!)
Jumping Jacks
Bodybuilders
High Knees
--------------------
Front to Back Leg Swings-10 reps R/L
Side to Side Leg Swings-10 reps R/L
Mountain Climber to outside of hand (stretch hips)-10 alternating reps
Alternating Side Plank-10 reps
Calf Stretch on Wall or Step-30 secs R/L
COOLDOWN
Groiner Stretch-1 min R/L
Calf Stretch on Wall-1 min R/L
Standing Forward Fold w/ Fingers Interlaced-1 min
Text COACH and let them know how it went!
|
AT HOME METCON 3-18-20
(Time, Rx+, Rx2, Rx3)
For time
5 rounds of
Run/Row-400 m Or 30/25 Calorie Bike
then Burpee 20 reps*
Rd 1: Bodybuilders
Rd 2: Burpee
Rd 3: Hand Release Burpee
Rd 4: Burpee 2 for 1
Rd 5: Burpee to Overhead
*If you are not able to run and don't have machine access sub two minutes of jumping jacks, high knees, or single unders.
GOAL: Sub 20 CAP at 26 mins
Brown(Rx+): 25 reps of each Burpee variation OR If you have a weight vest or back pack throw it on and load it up
Purple(Rx): As written, use whatever weight you have available for the ground to overhead such as DB pair (#1 choice if available), plate, back pack, or a single DB or KB.
Blue(Rx2): Perform 15 reps of each movement
Orange(Rx3): Reduce Run/Row to 300 m Perform 15 Bodybuilders for each only
Yellow(MODWOD): Reduce run/row to 200 m and sub 12 inclined bodybuilders 24''/20''. FOR PERSONALIZED MODS TEXT JULIA AT 813-390-5121
| 1st | 18:06 Rx | Laura E Wed, Mar 18, 2020 | | 2nd | 19:05 Rx | Elise Wed, Mar 18, 2020 | | 3rd | 20:29 Rx | Kirklin Wed, Mar 18, 2020 | | 1st | 19:57 Rx+ | Steve M Wed, Mar 18, 2020 | | 2nd | 18:28 Rx | Seth B Wed, Mar 18, 2020 | | 3rd | 19:20 Rx | Danny G Wed, Mar 18, 2020 |
| Julia Goldst | 24:53 Rx | 25 cal bike, 35# KB burpee to overhead | | Shane | 22:55 Rx | Sweet Moses that was brutal! | | Cherise | 32:08 Rx | 500 row, 20# db pair | | Laura E | 18:06 Rx | Modpushups on knees | | Elise | 19:05 Rx | | | Vince | 19:35 Rx | Burpees. BAD! | | Kaitlin | 24:41 Rx2 | 400 m run, 26lb kettle bell | | Seth B | 18:28 Rx | Use 35lb DB pair | | Steve M | 19:57 Rx+ | | | Wesly | 24:43 Rx | 400m run, 55# DB pair | | Darise | 21:06 Rx | | | Kirklin | 20:29 Rx | 35 lb KB | | Tracie | 24:58 Rx | | | Danny G | 19:20 Rx | 30# pair |
|
