WOD Blog
 | Fri, May 29 2020 |  |
| WARM UP 5-29-20 | WEIGHTLIFTING 5-29-20 | METCON 5-29-20 | SHRED 5-29-20 |
WARM UP 5-29-20
(Check In)
WARM UP!
4 Rounds:
Goblet Squat-20 secs
REST in weighted praying pose-10 secs
Hammy Stretch-10 secs
--------------------------
Hip Rotation-20 reps R/L
Spiderman to Hammy-30 secs R/L
Swimmers-10 reps
--------------------------
Strict Press-10 reps
Back Squat-10 reps
--------------------------
Begin Strength Work, warm up TTB before metcon
COOLDOWN
Couch Stretch-1 min R/L x 2 sets
Post Up Lat Stretch-1 min x 2 sets
|
WEIGHTLIFTING 5-29-20
(Weight)
With a 22 minute timer:
Back Squat: 4x8 between 77-85%. Goal is to go a little heavier than last week on all sets. Once you build up to working weight, stay around there, you can make little jumps up or down if needed depending on feel.
| 1st | 245 Rx | Janelle Fri, May 29, 2020 | | 2nd | 175 Rx | Rachel T Fri, May 29, 2020 | | 3rd | 155 Rx | Laura E Fri, May 29, 2020 | | 1st | 235 Rx | Bill Fri, May 29, 2020 | | 2nd | 215 Rx | Andrew R Fri, May 29, 2020 | | 3rd | 175 Rx | Vince Fri, May 29, 2020 |
| Vince | 175 Rx | | | Carolyn | 82 Rx | Talked too much | | Bill | 235 Rx | | | Keith C | 145 Rx | | | Janelle | 245 Rx | | | Rachel T | 175 Rx | | | Andrew R | 215 Rx | | | Laura E | 155 Rx | |
|
METCON 5-29-20
(Time, Rx+, Rx2, Rx3)
FOR TIME:
120 Wallballs
*EMOM: 5 TTB
At 3-2-1 go start with TTB!
Goal: Sub 8, CAP at 13 minutes.
Brown Rx+: 30#/10-20#/9' for 60 reps, 20#/10-14#/9' for the rest!
Purple Rx: 20#/10-14#/9'
Blue Rx2: Sub 5 KTC or 3 TTB, 20#/10-14#/9' for 60 reps, 14#/10-10#/9' for the rest!
Orange Rx3: Sub 10 sit ups, 10#/8'-6#/8'
Yellow MODWOD: Sub 5 sit ups, pushball
| 1st | 8:00 Rx | Janelle Fri, May 29, 2020 | | 2nd | 8:35 Rx2 | Katheryn Fri, May 29, 2020 | | 3rd | 13:00 Rx2 | Carolyn Fri, May 29, 2020 | | 1st | 7:38 Rx | Steve M Fri, May 29, 2020 | | 2nd | 7:40 Rx | Wesly Fri, May 29, 2020 | | 3rd | 8:22 Rx | Vince Fri, May 29, 2020 |
| Vince | 8:22 Rx | | | Carolyn | 13:00 Rx2 | 103 didn’t think I could do all wall balls, but I did! So I’m happy with my score 🥳 | | Steve M | 7:38 Rx | | | Katheryn | 8:35 Rx2 | | | Keith C | 7:10 Rx3 | | | Janelle | 8:00 Rx | | | Todd N | 8:56 Rx | | | Andrew R | 5:53 Rx2 | 3 TTB, should have done 5 | | Wesly | 7:40 Rx | |
|
SHRED 5-29-20
(Time)
WARM UP:
2 Rounds:
Run-100 m
Air Squat-10 reps
Suitcase Deadlift-5 reps R/L
----------------------
Monster Walks-20 m
Frankensteins-20 m
Side Shuffle-20 m R/L
High Knees-20 m
Butt Kickers-20 m
----------------------
Groiner Stretch-30 secs R/L
Hip Bridge Hold-30 secs
Downward Dog-30 secs
4 Rounds For Time:
400 m Run
21 DB Deadlifts (pair)
15 DB Front Squats (pair)
9 Double DB Snatch (pair)
Goal: Sub 20, CAP at 27 minutes.
| Julia Goldst | 24:34 Rx | 35# DB’s |
|
