WOD Blog
 | Tue, May 19 2020 |  |
| WARM UP 5-19-20 | METCON 5-19-20 | SKILL WORK 5-19-20 | SHRED 5-19-20 | Other Results |
WARM UP 5-19-20
(Check In)
WARM UP!
Tabata Machine-20 secs ON/10 secs OFF x 8 sets, build in pace over the course of 8 rounds
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Box Facing Step Up-10 reps
Lateral Step Up w/ Slow Lower-5 reps R/L
Box Jump-5 reps
Calf Stretch on Box-30 secs R/L
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Begin Skill
COOLDOWN
Superman Stretch-1 min R/L
Calf Stretch on Rig-1 min R/L
Upward Dog-1 min
| Carolyn | Yes | 🥰 | | Eric M | Yes | Yes |
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METCON 5-19-20
(Reps, Rx2, Rx3)
21 min Timer:
FOR TOTAL REPS!
5 min AMCAP:
MAX machine Calories
REST 2 minutes
7 min AMRAP:
15 Box Jumps
20 Sit Ups (no anchor)
REST 2 minutes
5 min AMCAP
MAX machine Calories
Goal: 325+ Reps
Tip: Hold back a touch on the first set of machine calories. Maintain a steady pace on the AMRAP. Push HARD on the final five minutes!
Purple Rx: 24''/20''
Blue Rx2: 20''/16''
Orange Rx3: Sub Step Ups
Yellow MODWOD: Sub Plate Step Ups, Anchored Sit Ups or Crunches
| 1st | 343 Rx | Sarah D Tue, May 19, 2020 | | 2nd | 335 Rx | Alyssa C Tue, May 19, 2020 | | 3rd | 301 Rx | Saori Tue, May 19, 2020 | | 1st | 419 Rx | Wesly Tue, May 19, 2020 | | 2nd | 380 Rx | Nate D Tue, May 19, 2020 | | 3rd | 377 Rx | Grant H Tue, May 19, 2020 |
| Derek M | 291 Rx | | | Carolyn | 217 Rx2 | I didn’t expect to do all box jumps...but I did 🤗👏🏼👏🏼👏🏼 | | Nate D | 380 Rx | | | Saori | 301 Rx | 64, 171, 66 | | Scott B | 269 Rx | 68+140+61 | | Grant H | 377 Rx | | | Sarah D | 343 Rx | | | David R | 351 Rx | | | Cherise | 195 Rx | Bike | | Keith C | 273 Rx | | | Janelle | 253 Rx | 51 cals,60 cals, 4rds+2 reps | | Alyssa C | 335 Rx | | | Wesly | 419 Rx | 116-183-120 | | Eric M | 348 Rx | | | Todd N | 285 Rx | 97-105-73 |
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SKILL WORK 5-19-20
(Height)
EMOM 10:
Min 1: High Box Jump-5 reps
Min 2: Weighted Toe Touches-30 seconds
Build up in height as tolerated! Use a plate or DB for the toe touches.
| Scott B | 37 Rx | 37 or so inches jump. 55lb + 25 lb plate | | Eric M | 30” + 45lb x2 + 25 lb plate Rx | |
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SHRED 5-19-20
(Time)
WARM UP:
Jog-200 m
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2 sets: Set 1 Moderate, Set 2 HARD
30 secs Row
15 secs REST
30 secs Bike
15 secs REST
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Run-200 m
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Front to Back Leg Swings-10 reps R/L
Side to Side Leg Swings-10 reps R/L
Spiderman Stretch-30 secs R/L
Calf Stretch on Rig-30 secs R/L
Every 5 minutes x 5 sets:
200 m Run
20/15 Calorie Row
20/15 Calorie Bike
REST w/ time remaining
Cardio pros sub 25/20 calories. Scale to 15/12 calories if needed!
Goal: Hold an AGGRESSIVE pace each set! Try to match or beat what you hit on set one for all 5 sets! SCORE is all times added together.
OPTIONAL ABCON:
4 sets:
10 Weighted Behind the Neck Sit Ups (feet anchored)
20 Weighted Toe Touches
30 Butt Ups
| Katheryn | 17:24 Rx | | | Laura E | :-) Rx | |
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