WOD Blog
 | Mon, Jun 1 2020 |  |
| SHRED 6-1-20 | WARM UP 6-1-20 | WEIGHTLIFTING 6-1-20 | METCON 6-1-20 | Other Results |
SHRED 6-1-20
(Time)
WARM UP:
Jog-200 m
Plate to Overhead-20 reps
Plate Rotation-10 reps R/L
Plate Row-10 reps
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Alt Scorpion-10 reps
YTW's-10 reps each
Hip Bridge March-20 reps
Downward Dog-30 secs
2 Rounds For Time:
KB Burden Run-200 m
American KB Swing-30 reps
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DB Burden Run-200 m
DB Push Press-30 reps (single, 15 R/L)
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Slam Ball Burden Run-200 m
Ball Slam-30 reps
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Wallball Burden Run-200 m
Pushball-30 reps
Goal: Sub 24, CAP at 32 minutes
| Laura E | 24:01 | Mod for shoulder |
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WARM UP 6-1-20
(Check In)
WARM UP!
2 Rounds:
Clean Grip Deadlift-10 reps
Cat-Cow-10 reps (5 each way)
Alt Scorpion-10 reps
Push Up Plank Shoulder Tap-10 reps
Air Squat-10 reps
Strict Press-10 reps
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Spiderman to Hammy-30 secs R/L
YTW's-10 reps each
Post Up Lat Stretch-30 secs
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Scap Pull-10 reps
Arch Hollow-10 reps
Powerclean-5 reps
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Begin Weightlifting. Give time before metcon to warm up further for bar work!
COOLDOWN
Overhead Stretch-1 min R/L x 2 sets
Modified Hurdlers Stretch-1 min R/L x 2 sets
| Carolyn | Yes | 🥰 | | Eric M | Yes | Yes |
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WEIGHTLIFTING 6-1-20
(Weight)
w/ an 18 minute timer work up to a heavy single on powerclean!
Make even jumps in load as you build. Depending on feel, go for a heavy rep for the day. If you are feeling a PR, make sure not to repeat your old max!
| 1st | 190 Rx | Alyssa C Mon, Jun 1, 2020
Emily M Mon, Jun 1, 2020
Julia Goldst Mon, Jun 1, 2020 | | 2nd | 185 Rx | Janelle Mon, Jun 1, 2020 | | 3rd | 150 Rx | Rachel T Mon, Jun 1, 2020 | | 1st | 245 Rx | Todd N Mon, Jun 1, 2020 | | 2nd | 235 Rx | Conor T Mon, Jun 1, 2020
Grant H Mon, Jun 1, 2020 | | 3rd | 230 Rx | Andrew R Mon, Jun 1, 2020 |
| Julia Goldst | 190 Rx | | | Vince | 165 Rx | 5# PR. 3 ugly ones | | Collin S | 155 Rx | | | Shane | 205 Rx | | | Wayne | 105 | modwod | | Grant H | 235 Rx | PR | | Carolyn | 107 Rx | Definitely a post surgeries PR, not sure about over all. | | Eric M | 225 Rx | | | Rachel T | 150 Rx | | | Andrew R | 230 Rx | | | Keith C | 285 | just worked on dead lifts | | John L | 195 Rx | | | Janelle | 185 Rx | Squat clean 195 | | Bill | 185 Rx | | | Todd N | 245 Rx | | | Katheryn | 127 Rx | | | Conor T | 235 Rx | | | Emily M | 190 Rx | | | Bj | 215 Rx | 10# Pr | | Alyssa C | 190 Rx | |
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METCON 6-1-20
(Reps, Rx+, Rx2, Rx3)
12 Min AMRAP:
4 Powerclean
3 Front Squat
2 Push Press
4 Bar Facing Burpees
3 TTB
2 Bar Muscle Up
Goal: 126+ Reps (7+ Rounds)
Tip: Ideally the barbell work will be completed mostly unbroken. If needed drop the bar after your third powerclean, then go directly from your 4th rep into the rest of the barbell movements. Try to execute smooth transitions as there are a lot in this workout. Make sure you are ready before going for your bar muscle up.
Brown Rx+: 165#/115#
Purple Rx: 135#/95#
Blue Rx2: 115#/75#, sub 2 TTB or 4 KTC, Sub Strict Pull Up (small band or slight jump if needed)
Orange Rx3: 75#/55#, sub KTC, sub band assisted strict pull up, regular burpee
Yellow MODWOD: 45#/35# or DB Pair, sub burpee to box, Lying TTB, 6 Ring Rows for Bar Muscle Ups
| 1st | 130 Rx+ | Julia Goldst Mon, Jun 1, 2020 | | 2nd | 106 Rx+ | Janelle Mon, Jun 1, 2020 | | 3rd | 116 Rx2 | Rachel T Mon, Jun 1, 2020 | | 1st | 122 Rx+ | Conor T Mon, Jun 1, 2020 | | 2nd | 107 Rx+ | Steve M Mon, Jun 1, 2020 | | 3rd | 103 Rx+ | Eric M Mon, Jun 1, 2020 |
| Julia Goldst | 130 Rx+ | | | Vince | 133 Rx2 | 3 TTB, 2 JBMU | | Collin S | 72 Rx2 | | | Shane | 112 Rx2 | Sub strict pull-up. Too fat for those muscle ups these days. | | Wayne | 5.5 | modwod - ttb | | Carolyn | 93 Rx2 | | | Nate D | 117 Rx | | | Eric M | 103 Rx+ | | | Rachel T | 116 Rx2 | 85# jumping bar muscle up | | Andrew R | 89 Rx | | | Keith C | 80 Rx3 | pull over muscle ups | | John L | 90 Rx | | | Janelle | 106 Rx+ | Finished TTB’s on round 6 | | Bill | 112 Rx2 | | | Steve M | 107 Rx+ | | | Conor T | 122 Rx+ | | | Emily M | 106 Rx2 | |
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