WOD Blog
 | Wed, Jun 24 2020 |  |
| WARM UP 6-24-20 | ABCON 6-24-20 | METCON 6-24-20 |
WARM UP 6-24-20
(Time)
WARM UP
Jog-200 m
Monster Walks-20 m
Frankensteins-20 m
Grapevines-20 m R/L
High Knees-20 m
Butt Kickers-20 m
Run-200 m
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Spiderman to Hammy-30 secs R/L
Downward Dog w/ Foot Crossed-20 secs R/L
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Begin Abcon
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ABCON 6-24-20
(Weight)
7 min AMRAP:
3 Rounds:
10 Russian Twists
10 Weighted Toe Touches
REST 30 secs
*Athletes will complete three sets in a row of the above movements, then rest 30 seconds before beginning their next three set round.
Purple Rx: 25#/15# Plate
Blue Rx2: 15#/10# Plate
Orange Rx3: Use bodyweight
| Derek N | 25 Rx | | | Keith C | 15# twist Rx | 3rounds | | Wayne | Body | 1/2 way |
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METCON 6-24-20
(Time, Rx+, Rx2, Rx3)
Every 4 minutes x 8 sets alternate:
1. 400 m SPRINT (hill required)
2. 50 Double Unders+20/15 Machine Calories
Goal/Tip: You are meant to sprint each interval. We are striving for at least 1:1 work/rest ratio.
Brown Rx+: Sub 80 Double Unders
Purple Rx: As written
Blue Rx: Sub 25 double unders or 75 single unders
Orange Rx: Sub 50 Singles, 300 m run, 15/12 Machine Calories
Yellow MODWOD: Sub 50 singles or plate taps, 200 m Run, 12/9 Machine Calories
| 1st | 15:30 Rx2 | Rachel T Wed, Jun 24, 2020 | | 2nd | 15:36 | Katheryn Wed, Jun 24, 2020 | | 1st | 11:08 Rx+ | Wesly Wed, Jun 24, 2020 | | 2nd | 11:54 Rx+ | Conor T Wed, Jun 24, 2020 | | 3rd | 12:33 Rx+ | Nate D Wed, Jun 24, 2020 |
| Vince | We did not keep track Rx | | | Derek N | 16:00 Rx | Didn’t track but under 2 min each round | | Katheryn | 15:36 | 500m row instead of run | | Keith C | 15:20 Rx | Blue | | Conor T | 11:54 Rx+ | 80du | | Rachel T | 15:30 Rx2 | Just an estimate. | | Todd N | 14:18 Rx | | | Wesly | 11:08 Rx+ | | | John L | 13:11 Rx2 | | | Bj | 14:23 Rx2 | | | Nate D | 12:33 Rx+ | | | Wayne | 16:00 | Finished |
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