WOD Blog
 | Thu, Apr 23 2020 |  |
 | Happy Birthday: Paige C & Sierra Top |
| ABCON 4-23-20 | METCON 4-23-20 | WARM UP 4-23-20 |
ABCON 4-23-20
(Reps)
TABATA 6 Rounds 20 secs ON/10 secs OFF cycling through movements:
Leg Lift Over Object
Side Plank off Hand R
Russian Twist (feet elevated if possible)
Side Plank off Hand L
Use a light weight for the Russian twist. If needed place feet on the ground. Modify side plank to going off the elbow or placing a knee down.
| Eric M | completed didn't count Rx | | | Susie | 133 Rx | | | Mindy | I forgot to count lol Rx | | | DeeAnn | 199 Rx | Orange | | Tracie | Didnt count Rx | | | Vince | a whole bunch Rx | |
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METCON 4-23-20
(Reps, Rx+, Rx2, Rx3)
EMOM x 20 minutes:
1: Double Under-50 reps (or lateral hop)
2. Lateral Burpee-AMRAP
3. Sit Up: 25 reps (feet anchored)
4. Push Up-AMRAP
Score=Lateral Burpee+Push Ups
Purple Rx: As written
Blue Rx2: Sub 30 Double Unders or 75 Singles, Incline Push Ups
Orange Rx3: Sub 50 Singles, regular burpees, 15-20 sit ups, incline push ups
Yellow MODWOD: Sub Plate Taps, Burpee to Box, Sub 15-20 crunches, incline push ups
| 1st | 137 Rx | Janelle Thu, Apr 23, 2020 | | 2nd | 126 Rx | Alyssa C Thu, Apr 23, 2020 | | 3rd | 216 Rx2 | Mindy Thu, Apr 23, 2020 | | 1st | 219 Rx | Vince Thu, Apr 23, 2020 | | 2nd | 197 Rx | Seth B Thu, Apr 23, 2020 | | 3rd | 191 Rx | Eric M Thu, Apr 23, 2020 |
| Eric M | 191 Rx | | | Susie | 230 Rx3 | Yellow | | Seth B | 197 Rx | | | Mindy | 216 Rx2 | | | DeeAnn | 445 Rx3 | Orange | | Tracie | 124 Rx2 | | | Kaitlin | 124 Rx3 | Orange | | Alyssa C | 126 Rx | | | Janelle | 137 Rx | | | Keith C | 191 Rx2 | | | Todd N | 144 Rx | | | Vince | 219 Rx | | | Chuck | 209 Rx2 | 50 jumping jacks |
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WARM UP 4-23-20
(Check In)
ZOOM CLASSES AT 8:30 AM AND 6:00 PM!
WARM UP
3 sets:
20 secs Jump Rope
10 secs REST
20 secs Dynamic Plank
10 secs REST
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Stationary Inchworm Into Upward Dog-5 reps
Alternating Side Plank-10 reps
Scap Push Up-10 reps
Push Up w/ Slow Eccentric-5 reps
Reverse Plank-30 secs
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Begin Abcon
COOLDOWN
Reverse Shoulders-1 min
Upward Dog-1 min
Calf Stretch-1 min R/L
| Eric M | Yes | | | Mindy | Yes | Yes | | Tracie | Yes | Yes |
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