WOD Blog
 | Thu, Apr 16 2020 |  |
 | Welcome: Nikki |
| WARM UP 4-16-20 | METCON 4-16-20 | SKILLCON 4-16-20 | Other Results |
WARM UP 4-16-20
(Check In)
TEXT A FRIEND AND SEE HOW THEY ARE! ZOOM CLASSES AT 8:30 AM AND 6:00 PM!
WARM UP
Bodybuilder-10 reps
YTW's-10 reps each position (PAUSE at top)
Child's Pose towards R/L-15 secs EACH Side
Reverse Plank-30 secs
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Begin Skillcon! Warm up STO before metcon!
COOLDOWN
Reverse Shoulder Stretch-1 min
Modified Hurdlers Stretch-1 min R/L
| Laura E | Yes | Yep | | Eric M | Yes | | | Mindy | Yes | Yes | | Tracie | Yes | Yes | | Vince | Yes | yes | | Carolyn | Yes | |
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METCON 4-16-20
(Time, Rx+, Rx2, Rx3)
Every 5 minutes x 4 sets complete:
9-6-3
Shoulder to Overhead
Object Facing Burpee
REST w/ time remaining
Goal: Sub 12:00 (3 minutes or less per round)
Tip: You are meant to attack each set at an aggressive pace! The shoulder to overhead should be a fairly light load that you can perform mostly unbroken. Keep moving on your burpees. If you only have one object perform two sets on your right side and two on your left, alternating each round!
Brown Rx+: Sub 12-9-6 Rep scheme
Purple Rx: 95#/65# or DB Pair around 35#/25#, Single 50#/35#
Blue Rx2: 75#/55# or DB Pair around 30#/20#
Orange Rx3: 65#/45# or DB Pair around
20#/15#
Yellow MODWOD: 45#/35# OR Single DB, Sub Burpee to Box
| 1st | 10:56 Rx+ | Julia Goldst Thu, Apr 16, 2020 | | 2nd | 12:21 Rx+ | Alyssa C Thu, Apr 16, 2020 | | 3rd | 8:22 Rx | Ashley D Thu, Apr 16, 2020 | | 1st | 10:56 Rx+ | Seth B Thu, Apr 16, 2020 | | 2nd | 11:03 Rx+ | Steve M Thu, Apr 16, 2020 | | 3rd | 13:45 Rx+ | Eric M Thu, Apr 16, 2020 |
| Steve M | 11:03 Rx+ | | | Eric M | 13:45 Rx+ | | | Laura E | 11:46 | Mod floor press and a. burpees | | Seth B | 10:56 Rx+ | 3:01,2:51,2:35,2:29 | | Mindy | 10:56 Rx2 | | | DeeAnn | 11:01 Rx3 | Orange | | Katheryn | 10:27 Rx2 | | | Tracie | 9:54 Rx3 | Only had 15s😔 | | Julia Goldst | 10:56 Rx+ | 2:44, 2:43, 2:46, 2:43 | | Vince | 9:14 Rx | | | Kirklin | 9:23 Rx | 35lb DB | | Ashley D | 8:22 Rx | 35# pair DB | | Alyssa C | 12:21 Rx+ | | | Carolyn | 12:38 Rx2 | |
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SKILLCON 4-16-20
(Reps)
12 min EMOM:
Min 1: Handstand OR Overhead Hold-30-45 secs
Min 2: Push Up Plank Hold-45 secs
Min 3: Side Plank R-30 secs
Min 4: Side Plank L-30 secs
Focus on quality! Adjust time frames if needed! Add weight to the planks if needed to increase difficulty!
| Eric M | yes Rx | | | Laura E | All Rx | | | Mindy | Yes Rx | | | DeeAnn | Yes Rx | | | Tracie | Yes Rx | | | Vince | yes Rx | | | Carolyn | All, Rx | 55#OH hold |
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