WOD Blog
 | Tue, May 12 2020 |  |
| WARM UP 5-12-20 | COOLDOWNCON 5-12-20 | METCON 5-12-20 | SHRED 5-12-20 |
WARM UP 5-12-20
(Check In)
WARM UP
2 Rounds:
Jog-100 m
Jane Fonda's-10 reps R/L
Air Squat-10 reps
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Front to Back Leg Swings-10 reps R/L
Side to Side Leg Swings-10 reps R/L
Cossack Squat Holding Rig-10 reps
Praying Pose Holding Rig-30 secs
Post Up Lat Stretch on Rig-15 secs R/L
Calf Stretch on Rig-20 secs R/L
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Sprint-200 m
Front Squat w/ Empty Bar-10 reps
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Begin Metcon!
COOLDOWN
See COOLDOWNCON tab
| Carolyn | Yes | 😘 | | Nikki | Yes | 500 m row & 45lb front squat 500 m row |
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COOLDOWNCON 5-12-20
(Check In)
After Clean Up
400 m WALK!
THEN as a group
EMOM 8:
1: Couch Stretch R
2: Couch Stretch L
3: Pigeon Pose R
4: Pigeon Pose L
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METCON 5-12-20
(Time, Rx+, Rx2, Rx3)
Every 12 minutes x 2 sets:
400 m Run
30 Front Squats
400 m Run
Goal: Sub 12:00 total!
Tip: You are meant to attack each round with a sprint pace! Then use the remaining time to recover. Front squat load should be light today. Scale as needed!
Brown Rx+: Click this if you finish sub 10.
Purple Rx: 95#/65#
Blue Rx2: 75#/55#
Orange Rx3: Sub 300 m Run, 65#/45#
Yellow MODWOD: Sub 200 m Run, Goblet Squat to Box (20#/15#)
| 1st | 10:20 Rx | Sarah D Tue, May 12, 2020 | | 2nd | 10:25 Rx | Kodi T Tue, May 12, 2020 | | 3rd | 10:36 Rx | Janelle Tue, May 12, 2020
Julia Goldst Tue, May 12, 2020 | | 1st | 9:19 Rx+ | Conor T Tue, May 12, 2020 | | 2nd | 10:17 Rx | David R Tue, May 12, 2020 | | 3rd | 11:14 Rx | Wesly Tue, May 12, 2020 |
| Derek M | 14:10 Rx | | | Julia Goldst | 10:36 Rx | 5:14, 5:22 | | Susie | 13:22 Rx2 | 300 m rowing | | Sarah D | 10:20 Rx | | | Keith C | 12:33 Rx2 | | | Andrew R | 11:38 Rx | | | David R | 10:17 Rx | | | Miah | 14:00 Rx2 | | | Conor T | 9:19 Rx+ | | | Wesly | 11:14 Rx | | | Janelle | 10:36 Rx | 5:18 x2 | | Emily M | 14:48 Rx | | | Sarah K | 13:21 Rx3 | Round 1 6:44 round 2 6:29 | | Rachel T | 12:56 Rx | | | Kodi T | 10:25 Rx | | | Carolyn | 11:38 | Bike, 35 then 55 |
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SHRED 5-12-20
(Reps)
WARM UP
Bike-30 secs easy/30 secs FAST x 3 minutes
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THEN
2 Rounds:
10 Jumping Jacks
10 Air Squats
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Cossack Squat Holding Rig-10 alt reps
Hip Rotation-20 reps R/L
Spiderman to Hammy-30 secs R/L
Praying Pose to Hammy-30 secs
A. 6 sets: (15 minutes)
30 secs JUMP Squats
30 secs REST
30 secs Bike Calories
1 min REST
Score is jump squats+Bike. GOAL is to SPRINT each set!
B. Booty Work (for QUALITY)
Curtsy Lunge-30 reps EACH side
Banded Side Step-40 reps R/L
Banded Glute Bridges-50 reps
Weighted Frog Pumps-60 reps
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