WOD Blog
 | Thu, May 14 2020 |  |
 | Happy Birthday: Rosa |
| METCON 5-14-20 | WARM UP 5-14-20 | SKILL WORK 5-14-20 | SHRED 5-14-20 | Other Results |
METCON 5-14-20
(Reps, Rx+, Rx2, Rx3)
15 min AMRAP:
20/15 Machine Calories
40 Double Unders
20 Butterfly Sit Ups (no arm swing, see video on main page)
Goal: 560/525+ Reps (6+ Rounds)
Tip: This is an aerobic workout. Find a consistent pace and just keep moving!
Brown Rx+: Throw on a 20#/14# Weight Vest
Purple Rx: As written
Blue Rx2: Sub either 20 double unders, or 40 single unders
Orange Rx3: Sub 15/12 Calories, Sub 40 Singles, feet anchored sit ups
Yellow: 12/9 Calories, Sub 20 Singles or 40 Plate Taps, feet anchored sit ups or crunches
| 1st | 507 Rx | Sarah D Thu, May 14, 2020 | | 2nd | 465 Rx | Alyssa C Thu, May 14, 2020 | | 3rd | 405 Rx | Janelle Thu, May 14, 2020 | | 1st | 538 Rx | Seth B Thu, May 14, 2020 | | 2nd | 519 Rx | Wesly Thu, May 14, 2020 | | 3rd | 494 Rx | Conor T Thu, May 14, 2020 |
| Katheryn | 275 Rx2 | | | Conor T | 494 Rx | 6rds +14cal | | Alyssa C | 465 Rx | | | Sarah D | 507 Rx | | | Carolyn | 220 Rx2 | | | Bill | 460 Rx2 | | | Susie | 225 | Step ups, crunches | | Scott B | 340 Rx | | | Seth B | 538 Rx | Fussin doubles but beat my arch nemesis | | Wesly | 519 Rx | 6 Rds + 19 DUs | | Emily M | 380 Rx | | | Keith C | 400 Rx2 | | | Todd N | 430 Rx | | | Janelle | 405 Rx | Row. 5rds+ 15 DU’s | | Saori | 359 Rx | |
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WARM UP 5-14-20
(Check In)
WARM UP!
Machine: 30 secs EASY/30 secs HARD x 3 sets
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Jump Rope: 20 secs ON/10 secs OFF x 4 sets
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Band Pull Apart-40 reps (mix styles)
Plank off Elbows-30 secs
Downward Dog w/ Calf Stretch-20 secs R/L
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Supinated Hang-30 secs
Scap Pull-10 reps
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Begin Skill Work
COOLDOWN
Post Up Lat Stretch-1 min R/L
Calf Stretch on Rig-1 min R/L
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SKILL WORK 5-14-20
(Reps)
Every 3 minutes x 5 sets:
Tempo Chin Up-6-8 reps*
Weighted Plank Hold-30 secs
REST w/ time remaining
Tempo for Chin Up is 3/1/1/1
3 second LOWERING phase (eccentric)
1 second PAUSE with chin above bar (isometric)
1 second DESCENT (concentric)
1 second PAUSE between reps
Athletes can add weight to the chin ups if needed but make sure to prioritize TEMPO. We are looking for all reps to be completed IN A ROW with the prescribed tempo. Use a band if needed.
On the weighted plank make sure to place weight closer to butt rather than upper back.
| Carolyn | All, 35# plank Rx | | | Keith C | 5Rds Rx | |
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SHRED 5-14-20
(Reps)
WARM UP
1 min each station:
DB Strict Press (30 secs R/L)
Rower
Bodybuilder
DB Row (30 secs R/L)
Step Up
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Thumbs Up-15 reps
Breaststrokes-15 reps
Supinated Hang-30 secs
Scap Pull-10 reps
A. UPPER PULL AND CORE WORK!
EMOM 12:
Min 1: Strict Pull Up-6-10 reps (or band assisted)
Min 2: Tempo Russian Twist-10-16 reps (3 secs per rep, slow and controlled)
Min 3: Dumbbell or Barbell Row-8 reps R/L OR 8-12 reps w/ Barbell
Min 4: Hollow Rocks-30 secs
B. METCON
3 Rounds for MAX Reps, 1 min each station:
Pushball
Rower
Burpee Facing Rower
Dumbbell Hang Powerclean
Box Jump
REST
| 1st | 173 | Laura E Thu, May 14, 2020 |
| Laura E | 173 | Mod deads and rr |
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