WOD Blog
 | Mon, May 11 2020 |  |
| WARM UP 5-11-20 | METCON 5-11-20 | SHRED 5-11-20 | WEIGHTLIFTING 5-11-20 |
WARM UP 5-11-20
(Check In)
WARM UP (grab a box and barbell!)
1 min Step Ups
1 min Clean and Press (empty bar)
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Alternating Fire Hydrant-20 reps
Scorpions-10 alt reps
Tempo Thumbs Up-10 reps (pause at top/slow lower)
Slow and Controlled Breaststrokes-10 reps
Push Up Plank-30 secs
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Powerclean and Jerk-5 reps
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Begin Weightlifting
COOLDOWN
Modified Hurdlers Stretch-1 min R/L
Calf Stretch-1 min R/L
| Vince | Yes | yes | | Laura E | Yes | Yep | | Eric M | Yes | Yes | | Carolyn | Yes | 🤗 |
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METCON 5-11-20
(Reps, Rx+, Rx2, Rx3)
10 min AMRAP:
1 Powerclean and Jerk
5 Pull Ups
10 Box Jumps
Goal: 128+ Reps (8+ Rounds)
Tip: The powerclean is meant to be a heavy weight today. Scale in between levels if needed! Try to move smoothly throughout the entire 10 minutes!
Brown Rx+: 185#/135#, 24''/20''
Purple Rx: 165#/115#, 24''/20''
Blue Rx2: 135#/95#, 24''/20'' Sub 5 Box Jumps and 5 Step Ups each round, Sub Ring Rows
Orange Rx3: 95#/65#, 20''/16'', sub step ups, Sub Ring Rows
Yellow MODWOD: 45#/35# OR Sub Deadlift 75#/55#, Ring Rows, Plate Step Ups
| 1st | 150 Rx+ | Julia Goldst Mon, May 11, 2020 | | 2nd | 144 Rx+ | Alyssa C Mon, May 11, 2020 | | 3rd | 158 Rx | Janelle Mon, May 11, 2020 | | 1st | 177 Rx+ | Steve M Mon, May 11, 2020 | | 2nd | 176 Rx+ | Wesly Mon, May 11, 2020 | | 3rd | 144 Rx+ | Eric M Mon, May 11, 2020 |
| Vince | 145 Rx2 | 140# All else RX | | Derek M | 112 Rx+ | | | Derek N | 138 Rx2 | 135 cj, rest RX | | Eric M | 144 Rx+ | Strict Pull-Ups | | Julia Goldst | 150 Rx+ | 9+6 | | Steve M | 177 Rx+ | | | Wayne | 110 | modwod | | Carolyn | 120 | 55#, ring rows (long walk to get there 😅) step ups | | Sarah D | 155 Rx | | | Bill | 112 Rx2 | | | Conor T | 161 | Everything RX+ butDid toe to bar first 2 rounds. Didn’t pay attention to what the workout was. Whoops | | AAron B | 100 Rx | | | Andrew R | 134 Rx | | | David R | 144 Rx | | | Janelle | 158 Rx | 9+14 | | Wesly | 176 Rx+ | | | Alyssa C | 144 Rx+ | | | Scott B | 96 Rx2 | | | Saori | 106 Rx | | | Todd N | 134 Rx+ | | | Emily M | 118 Rx | | | Katheryn | 98 Rx2 | |
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SHRED 5-11-20
(Time)
WARM UP:
Jog-200 m
Plate to Overhead-10 reps
Plate Press-10 reps
Plate Row-10 reps
Horizontal Plate Press-10 reps
Plate Bus Driver-10 reps
Plate Rotation-10 reps R/L
Plate Plank Walkover-10 reps
Scap Pull-10 reps
Arch Hollow-10 reps
Calf Stretch-30 secs R/L
FOR TIME:
100 m Run
10 Double DB Snatch (pair)
10 Double Dumbbell DB Push Press
10 KTC OR TTB
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200 m Run
20 Renegade Rows
20 DB Floor Press
20 DB Flutters (EACH leg)
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300 m Run
30 Ring Rows
30 Push Ups (OR Incline Push Ups)
30 Sit Ups
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400 m Run
40 Single DB Hang Clean and Jerk
40 Bodybuilders
40 Weighted Toe Touches
Goal: Sub 22, CAP at 27 minutes.
| Laura E | 18:33 | Subbed athletic burpees for run and bent over rows for ring rows | | Eric F | 20:58 Rx | |
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WEIGHTLIFTING 5-11-20
(Weight)
With a 15 minute timer work up to a:
4RM Powerclean (RESET each rep!)
If you finish early, perform 1-2 drop sets of 4 at 80% of what you hit (still resetting each rep). Goal is to beat what you hit for last week's FIVE set!
| 1st | 175 Rx | Alyssa C Mon, May 11, 2020
Janelle Mon, May 11, 2020
Emily M Mon, May 11, 2020 | | 2nd | 170 Rx | Julia Goldst Mon, May 11, 2020 | | 3rd | 160 Rx | Sarah D Mon, May 11, 2020 | | 1st | 250 Rx | Derek M Mon, May 11, 2020 | | 2nd | 225 Rx | Conor T Mon, May 11, 2020 | | 3rd | 215 Rx | Todd N Mon, May 11, 2020
Andrew R Mon, May 11, 2020
Eric M Mon, May 11, 2020 |
| Vince | 145 Rx | | | Derek M | 250 Rx | | | Derek N | 175 Rx | | | Scott B | 205 Rx | | | Eric M | 215 Rx | | | Julia Goldst | 170 Rx | | | Carolyn | 100 Rx | | | Sarah D | 160 Rx | | | Bill | 165 Rx | | | Emily M | 175 Rx | | | Conor T | 225 Rx | | | AAron B | 195 Rx | | | Andrew R | 215 Rx | | | Janelle | 175 Rx | | | Alyssa C | 175 Rx | | | Saori | 135 Rx | | | Derra | 135 Rx | | | Todd N | 215 Rx | | | Katheryn | 115 Rx | | | Laura E | 105 Rx | |
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