WOD Blog
 | Tue, Apr 14 2020 |  |
| WARM UP 4-14-20 | TABATA CORECON 4-14-20 | METCON 4-14-20 | Other Results |
WARM UP 4-14-20
(Check In)
ZOOM CLASSES AT 8:30 AM AND 6:00 PM! TEXT A FRIEND AND SEE HOW THEY ARE!
WARM UP
Front to Back Leg Swings-10 R/L
Side to Side Leg Swings-10 R/L
Front Arm Circles-10 reps R/L
Backwards Arm Circles-10 reps R/L
Side to Side Twists-10 reps R/L
Hip Circles-10 reps R/L
Overhead Reach to Toe Touch-10 reps
Scorpions-10 alternating reps
Spell I LOVE PUT IT UP w/ each foot
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Begin Corecon!
COOLDOWN
Seated Forward Fold-1 min
Upward Dog-1 min
Downward Dog-1 min
| Laura E | Yes | | | Eric M | Yes | | | Mindy | Yes | Yes | | Carolyn | Yes | | | Vince | Yes | yes |
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TABATA CORECON 4-14-20
(Reps)
20 Secs ON/10 secs OFF x 4 sets CYCLING through movements:
Hollow Hold*
Superman Hold
Mountain Climber
Glute Bridges
*Modify by implementing a knee bend.
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METCON 4-14-20
(Reps, Rx+, Rx2, Rx3)
EMOM x 24 minutes (6 rounds)
Min 1: Run 200 m OR Row 250 m OR Bike 20/15 OR 15 Bodybuilders
Min 2: Deadlift AMRAP
Min 3: Hands on Bench Jump Over-20 reps*
Min 4: Sit Up AMRAP (no anchor for feet)
*See video on main page. Find a stable object to utilize!
Score=sit ups and deadlifts added together!
Goal: 240+ Reps
Brown Rx+: 225#/155# Barbell or 70#/50#+ DB pair or object of equivalent load
Purple Rx: 185#/135# Barbell or 50#/35#+DB pair or object of equivalent load
Blue Rx2: 155#/105# Barbell or 35#/25#ish DB pair or object of equivalent load,
Sub either:
150 m Run
200 m Row
15/12 Calorie Bike
12 bodybuilders
Orange Rx3: 115#/75# Barbell or 25#ish/20ish DB pair or Object of equivalent load, 10-14 Bench Jump Overs
Sub either
100 m Run
175 m Row
12/9 Calorie Bike
9 Bodybuilders
Yellow MODWOD: Athlete chooses weight! Sub Lateral Stepovers
Sub Either:
100 m Run
125 m Row
10/7 Calorie Bike
9 bodybuilders to box
| 1st | 325 Rx | Susie Tue, Apr 14, 2020 | | 2nd | 288 Rx | Laura E Tue, Apr 14, 2020 | | 3rd | 286 Rx | Sarah D Tue, Apr 14, 2020 | | 1st | 280 Rx+ | Steve M Tue, Apr 14, 2020 | | 2nd | 275 Rx+ | Seth B Tue, Apr 14, 2020 | | 3rd | 266 Rx+ | Eric M Tue, Apr 14, 2020 |
| Laura E | 288 Rx | J.J. for full minute instead of run. | | Steve M | 280 Rx+ | | | Eric M | 266 Rx+ | | | Susie | 325 Rx | Crunches for sit ups,step over for jump overs | | Seth B | 275 Rx+ | Ran | | Mindy | 262 Rx2 | | | DeeAnn | 232 Rx3 | Orange | | Ashley D | 276 Rx | Bike; 35# pair DB | | Tracie | 280 Rx2 | Shuttle run 160. Sumo DL 70#s DB | | Carolyn | 195 Rx | 57 DL...was afraid of landing to hard on my floor 😅 137 SU | | Keith C | Blue 265 Rx2 | | | Rachel T | 263 Rx | ZOOM | | Bj | 199 Rx3 | 185DL,120 run, lateral hops | | Vince | 353 Rx | 20-50, 15-40, 15-40, 15-40, 15-40, 15-48 | | Katheryn | 280 Rx2 | | | Sarah D | 286 Rx | | | Chuck | 280 Rx | | | Kodi T | 283 Rx | |
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