WOD Blog
 | Thu, Mar 26 2020 |  |
 | Happy Birthday: Joe Li |
| BODYWEIGHT ONLY METCON 3-26-20 | WARM UP 3-26-20 | LIMITED EQUIP-FULL GYM OPTION 3-24-20 | Other Results |
BODYWEIGHT ONLY METCON 3-26-20
(Reps, Rx2, Rx3)
20 min AMRAP:
2-4-6-8-10-12 etc.
Bodybuilder
Inverted Row*
Jump Overs*
*For the inverted row use a table or another surface. We are trying to mimic a ring row. Get creative and reach out for help if needed! On the jump overs, find any object to jump over. This could be an ottoman, stack of books, etc.
Goal: 300+ Reps (10 inverted rows on the round of 20)
Tip: This rep scheme often baits people into sprinting out of the gate. Establish a steady pace with constant movement early on and stick with it!
Purple Rx: As written
Blue Rx2: Sub Stepovers
Orange Rx3: Text Julia for MODS 813-390-5121
| Keith C | 284 Rx2 | subbed barbell row 65# for inverted row | | Cherise | 305 | Mod:incl. push up, ring row, box step over |
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WARM UP 3-26-20
(Check In)
REMINDER ZOOM CLASS AT 6 PM TONIGHT!! A LINK WILL BE POSTED ON FACEBOOK AND ON OUR WEBSITE.
WARM UP
20 secs ON/10 secs OFF
2 Rounds:
Jumping Jacks
Front to Back Hops
Side to Side Hops
Four Square Hops
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Split Squat-10 reps EACH Leg (controlled)
Swimmers-10 reps
Spiderman to Hammy-30 secs R/L
Downward Dog-30 secs
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Hang Snatch High Pull-5 reps (w/ DB 5 reps each side)
Hang Split Snatch-4 alternating reps (w/ DB 2 per arm)
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Set up for Metcon!
COOLDOWN
Puppy Dog-1 min
Modified Hurdlers Stretch-1 min R/L
Downward Dog-1 min
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LIMITED EQUIP-FULL GYM OPTION 3-24-20
(Reps, Rx+, Rx2, Rx3)
20 min AMRAP:
2-4-6-8-10-12 etc.
Bodybuilder
HANG alternating Split Snatch*
Jump Overs
For the alternating split snatch, a DB, KB, or Barbell may be used! For the jump over, find any object to jump completely over. Aim for a height around 24''/20'' for purple!
Goal: 300+ Reps (10 split snatch on round of 20!)
Tip: This rep scheme often baits people into sprinting out of the gate. Establish a steady pace with constant movement early on and stick with it!
Brown Rx+: 70-50# DB OR 115#/75# Barbell, 24''/20''
Purple Rx: 50ish#/35# DB OR 75#/55# Barbell, 24''/20''
Blue Rx2: 35#/25# DB or 65#/45# Barbell, 20''16''
Orange Rx3: 25#/12-20# DB OR 45#/35# Barbell, Jump Over any height
Yellow MODWOD: 20#/10-15# DB or KB, 25#/15# Barbell, Step Over
| 1st | 303 Rx | Julia Goldst Thu, Mar 26, 2020 | | 2nd | 298 Rx | Kirklin Thu, Mar 26, 2020 | | 3rd | 252 Rx | Sarah D Thu, Mar 26, 2020 | | 1st | 166 Rx+ | Marcus C Thu, Mar 26, 2020 | | 2nd | 147 Rx+ | Eric M Thu, Mar 26, 2020 | | 3rd | 271 Rx | Wesly Thu, Mar 26, 2020 |
| Julia Goldst | 303 Rx | Barbell | | Carolyn | 116 Rx2 | 45# barbell first time during split work in 3 years 😰 ouch need a lot of work 😅 | | Katheryn | 151 Rx2 | | | Vince | 244 Rx | Oof | | Eric M | 147 Rx+ | regular snatches | | Wesly | 271 Rx | 55#DB snatch | | Rachel T | 234 Rx | Barbell | | Marcus C | 166 Rx+ | 95lb snatch, 2reps shy of finishing the round of 14 | | Tyler S | 236 Rx | Barbell | | Ryan Pow | 221 Rx | | | Kirklin | 298 Rx | 20 lb DB tho... | | Nate D | 226 Rx | | | Sarah D | 252 Rx | | | Heather H | 270 Rx2 | Barbell, regular snatch |
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