WOD Blog
 | Thu, Jun 25 2020 |  |
 | Happy Birthday: Austin A |
| WARM UP 6-25-20 | RINGS TESTING-WEIGHTLIFTING | LEVEL METHOD TESTING RINGS | METCON 6-25-20 | SHRED 6-25-20 |
WARM UP 6-25-20
(Check In)
WARM UP
8 Rounds (4 rounds each) 20 secs ON/10 secs OFF alternating between movements:
Strict Press
Barbell Row
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Band Pull Apart-20 reps
Band Press-10 reps
Band Front Raise-10 reps
Band Int/Ext Rotation-10 reps R/L
Band Passthrough-10 reps
Reverse Shoulders-30 secs
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Strict OR Jump to Strict Pull Up-3 reps
Arch Hollow-10 reps
Kipping OR Jumping Pull Up-5 reps
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Begin Rings/Weightlifting
COOLDOWN
Overhead Stretch-1 min R/L x 2 sets
Lateral Band Opener-1 min R/L x 2 sets
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RINGS TESTING-WEIGHTLIFTING
(Weight)
25 minute timer:
A. Find RINGS level.
B. Work up to a 10RM Push Press (from rack).
Record your score as heaviest load, record rings level in notes and on Level Method App! Rings testing is the priority today.
If you finish early, perform a drop set of 10 at 80-90% of what you hit!
| Wayne | 0 | Yellow | | Wesly | 185 Rx | | | Rachel T | 105 Rx | |
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LEVEL METHOD TESTING RINGS
(Reps)
w/ a 12 minute timer:
Establish your RINGS level for the Level Method! Make sure to record your score on The Level Method website.
If you finish early accumulate 30 reps! If needed, use a band or sub band assisted push ups. Or, work on ring muscle ups or strict muscle up progressions!
Planned: Thu,Oct29,2020 Thu,Jun25,2020 Tue,Sep17,2019 Wed,Aug14,2019 Fri,May3,2019 Tue,Mar12,2019| 1st | 20# Rx | Janelle Tue, Mar 12, 2019 | | 2nd | 3 Rx | Derra Wed, Aug 14, 2019 | | 3rd | 2 sets of 5 eccentric, 10 banded pull-ups Rx | Kirklin Tue, Mar 12, 2019 | | 1st | 30 matador dips; 18 ring pull ups Rx | Brett L Tue, Mar 12, 2019 | | 2nd | BW- 215# 60# dip Rx | Todd N Thu, Jun 25, 2020 | | 3rd | 60# Rx | Pete Tue, Mar 12, 2019
Griff Tue, Mar 12, 2019 |
| Todd N | BW- 215# 60# dip Rx | |
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METCON 6-25-20
(Time, Rx+, Rx2, Rx3)
FOR TIME:
30-20-10
STO
Pull Up
Goal: Sub 9, CAP at 12 minutes.
Tip: You are meant to execute large sets and quick transitions throughout this workout!
Brown Rx+: Sub CTB Pull Up 135#/95#
Purple Rx: 135#/95#
Blue Rx2: 115#/75#, sub Jumping CTB Pull Up
Orange Rx3: 75#/55#, sub ring rows
Yellow MODWOD: Sub DB Push Press (pair), ring rows
| 1st | 8:36 Rx+ | Janelle Thu, Jun 25, 2020 | | 2nd | 8:30 Rx2 | Chalise Thu, Jun 25, 2020 | | 3rd | 9:24 Rx2 | Katheryn Thu, Jun 25, 2020 | | 1st | 7:42 Rx+ | Conor T Thu, Jun 25, 2020 | | 2nd | 6:23 Rx | Wesly Thu, Jun 25, 2020 | | 3rd | 6:43 Rx | Todd N Thu, Jun 25, 2020 |
| Kirklin | 11:09 Rx2 | | | Derek N | 10:20 Rx3 | 95# | | Katheryn | 9:24 Rx2 | | | Chalise | 8:30 Rx2 | | | Wesly | 6:23 Rx | | | Conor T | 7:42 Rx+ | C2B | | Janelle | 8:36 Rx+ | | | Todd N | 6:43 Rx | | | Bj | 10:58 Rx2 | |
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SHRED 6-25-20
(Time)
30 secs ON/15 secs OFF:
Goblet Squat
DB Strict Press R
DB Strict Press L
Suitcase Deadlift R
Suitcase Deadlift L
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Hip Rotation-20 reps R/L
Scap Push Up-10 reps
Thumbs Up-10 reps
Breaststrokes-10 reps
Spiderman to Hammy-30 secs R/L
Weighted Praying Pose
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Warm Up for Metcon
Powerlifters Cardio
EMOM 15:
1. 15 Heavy Goblet Squats
2. 12 Heavy Bench Press
3. 9 Heavy Deadlifts
*Barbell or DB's may be used
REST 3 minutes
At the 16 minute mark complete:
30 Squat Clean Thrusters
*EMOM 3 lateral Burpees over DB's
CAP at 25 minutes (8 minutes)
SCORE as time to complete 30 squat clean thrusters. Note weights used in comments.
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