WOD Blog
 | Thu, May 28 2020 |  |
| WARM UP 5-28-20 | ABCON 5-28-20 | METCON 5-28-20 | SHRED 5-28-20 | Other Results |
WARM UP 5-28-20
(Check In)
WARM UP!
2 min AMRAP: Step Ups
---------------------
2 Rounds:
Run 100 m
Russian Swing-10 reps
---------------------
Jane Fonda's-10 reps R/L
Spiderman-30 secs R/L
Hollow Hold-30 secs
Calf Stretch on Box or Rig-30 secs R/L
---------------------
Box Over-5 reps
---------------------
Begin Abcon
COOLDOWN
Seated Forward Fold-1 min x 2 sets
Calf Stretch on Rig-1 min x 2 sets
|
ABCON 5-28-20
(Reps)
5 Min AMRAP:
20 Flutter Kicks (R+L Kick=1)
20 Toe Touches
20 Bicycle Crunches
20 Hollow Rocks (back and forth counts as two reps today)
| Collin S | 240 Rx | 3 sets completed | | Eric M | 200 Rx | | | Keith C | 160 Rx | 2 rds |
|
METCON 5-28-20
(Reps, Rx+, Rx2, Rx3)
6-3 min Rounds/1 min REST between rounds:
200 m Run
30 Russian Swings
AMRAP box overs w/ time remaining
Score=box overs
Goal: 120+ Box Overs
Tip: You are meant to hold a repeatable, aggressive run pace. The swings should be completed in two sets or less!
Brown Rx+: 70#/53#
Purple Rx: 53#/35#
Blue Rx2: 35#/26#, stepovers allowed 24''/20''
Orange Rx3: Sub 150 m Run, 26#/20#, 20''/16'', sub 25 swings
Yellow MODWOD: Sub 100 m Run, 20#/15#, plate stepovers, sub 20 swings
| 1st | 104 Rx | Janelle Thu, May 28, 2020 | | 2nd | 92 Rx2 | Katheryn Thu, May 28, 2020 | | 3rd | 219 | Susie Thu, May 28, 2020 | | 1st | 149 Rx+ | Eric M Thu, May 28, 2020 | | 2nd | 144 Rx | Wesly Thu, May 28, 2020 | | 3rd | 119 Rx | Shane Thu, May 28, 2020 |
| Collin S | 151 Rx2 | | | Susie | 219 | Yellow: 200 m runs, 400 m rowing | | Cherise | 63 | Bike, 35#, jump 📦 overs | | Katheryn | 92 Rx2 | | | David R | 109 Rx | | | Janelle | 104 Rx | | | Shane | 119 Rx | | | Wesly | 144 Rx | | | Eric M | 149 Rx+ | | | Keith C | 80 Rx2 | |
|
SHRED 5-28-20
(Time)
WARM UP:
EMOM 9:
1. DB Strict Press-30 secs R/L
2. Jumping Jacks
3. DB Row-30 secs R/L
4. Thumbs Up-30 secs/Breaststrokes-30 secs
5. Plank Shoulder Tap
6. Side Plank-20 secs R/L
7. Reverse Shoulders
8. Downward Dog
9. 20 second dead hang+10 scap pulls
UPPER STRENGTH WORK:
12 min EMOM:
Min 1: 5 DB Strict Press+5 DB Push Press R
Min 2: 8-10 Tempo Ring Rows*
Min 3: 5 DB Strict Press+5 DB Push Press L
Min 4: 12 Renegade Rows
*Focus on position and quality movement. Make sure to use a challenging load for the strict press and renegade row as form allows. Tempo on ring rows should be a one second pause at the top of each rep with a 3 second eccentric.
METCON:
18 min AMRAP:
10 Burpee to Target
10 TTB or Toes To Ring
10 Box Jumps
REST 1 minute
Goal is to sprint through each set!
If needed, sub 5 TTB and 5 KTC, or sub 10 KTC or 10 Lying TTB.
| Laura E | 7 rnds | Mod for shoulder |
|
