WOD Blog
 | Tue, Apr 28 2020 |  |
| WARM UP 4-28-20 | METCON 4-28-20 | Other Results |
WARM UP 4-28-20
(Check In)
ZOOM CLASSES AT 8:30 AM AND 6:00 PM
WARM UP
30 secs ON/15 secs OFF:
High Knees in place
Hollow Rocks
Russian KB or DB Swing
Glute Bridges
Plate to Overhead OR Light DB Snatch
Plate OR DB Rotation-15 secs R/L
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Spiderman w/ Pushaway-30 secs R/L
Upward Dog w/ Forearm Stretch-30 secs
Downward Dog w/ Calf Stretch-30 secs R/L
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Figure out distances for metcon and begin!
COOLDOWN
Upward Dog w/ Forearm Stretch-1 min
Modified Hurdlers Stretch-1 min R/L
| Eric M | Yes | | | Mindy | Yes | Yes | | DeeAnn | Yes | Yes | | Carolyn | Yes | | | Vince | Yes | yes |
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METCON 4-28-20
(Time, Rx+, Rx2, Rx3)
Every 18 minutes for 2 sets complete:
400 m Run
50 Sit Ups (anchor allowed)
50 KB or DB Swing (American)
200 m Burden Run (w/ DB or KB)
50 Weighted Toe Touches
50 SINGLE Arm KB or DB Russian Swing (25 each arm)
100 m Farmers Carry EACH arm
REST w/ anytime remaining
Score is both times added together! Goal is sub 28:00!
Brown Rx+: 70#/50-53ish on Swing, 50-53#/35#ish for toe touches, 50#/35# burden carry
Purple Rx: 50-53#/35# ish
Blue Rx2: 35#/25-26# ish
Orange Rx3: 30#/20#ish, Sub 30 Reps of Each movement (swings, sit ups, toe touches, single arm swings)
Yellow MODWOD: 20#/12#ish, Sub 30 reps for each movement, sub crunches, sub Russian Swing for all. Do all bodyweight runs 300-200-100 m
| 1st | 27:34 Rx | Saori Tue, Apr 28, 2020 | | 2nd | 22:11 Rx2 | Mindy Tue, Apr 28, 2020 | | 3rd | 28:58 Rx2 | Tracie Tue, Apr 28, 2020 | | 1st | 25:41 Rx+ | Seth B Tue, Apr 28, 2020 | | 2nd | 31:00 Rx+ | Eric M Tue, Apr 28, 2020 | | 3rd | 22:34 Rx2 | Vince Tue, Apr 28, 2020 |
| Eric M | 31:00 Rx+ | | | Susie | 24:44 Rx3 | Yellow: 200 m for 300 & 20 crunches 1st set | | Saori | 27:34 Rx | | | Mindy | 22:11 Rx2 | | | DeeAnn | 21:26 Rx3 | Orange | | Seth B | 25:41 Rx+ | | | Tracie | 28:58 Rx2 | RD1 15:19 RD 2 14:39 | | Carolyn | ?? Past cap Rx2 | 26# kB | | Keith C | 29:05 Rx2 | | | Bj | 28:50 Rx2 | | | Vince | 22:34 Rx2 | only had a 35# KB, 30# medball burden run |
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