WOD Blog

Mon, Jun 29 2020

Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION

SHRED 6-29-20

WARM UP 11-6-20

WEIGHTLIFTING 6-29-20

LEVEL METHOD TESTING UL ENDURANCE

DIANE 6-29-20

Other Results

SHRED 6-29-20

(Reps)
WARM UP

2 min AMRAP: Stepovers
----------------
20 m Bear Crawl
20 m Burpee Broad jump (soft landing)
----------------
Alt Scorpions-10 reps
Thumbs Up-10 reps
Breaststrokes-10 reps
Downward Dog Shoulder Tap-30 reps
----------------
Begin Workout!

26 Min AMRAP:

10 DB Up Down
20 m Weighted DB Bear Crawl (count as 20 reps)
15 DB Floor Press
REST 30 seconds
10 Burpee Box Overs
20 m Seal Walk (count as 20 reps)
15 DB Push Press
REST 30 seconds

*All DB movements utilize a pair.

If needed scale the bear crawl to no weight. Scale the seal walk to another bear crawl or a plank shoulder tap x 30 reps.

1^st

400

Laura E Mon, Jun 29, 2020

Laura E

400

Mod- 30 butt ups for floor press/ 15 situps for pushups

WARM UP 11-6-20

(Check In)
WARM UP

15 sec transition
Stationary Inchworm Into Upward Dog-1 min
Good Morning (mix foot stances)-1 min
Side Plank off Elbow-30 secs R/L
-------------------------
Alt Scorpions-10 reps
YTW's-10 reps each position
Handstand Hold OR Inverted Plank-30 secs
-------------------------
Deadlift w/ a 95#/65# or 135#/95#-10 reps
-------------------------
Explain Strength Work, warm up pressing further before metcon!

COOLDOWN

Reverse Shoulders-1 min x 2 sets
Seated Forward Fold-1 min x 2 sets

Planned: Fri,Nov6,2020 Mon,Jun29,2020

Eric M

Yes

WEIGHTLIFTING 6-29-20

(Weight)
With a 25 minute timer work up to a 5RM Touch N Go Deadlift. Then perform a MAX rep drop set at 80%. Goal is to beat what you did last week on both heavy set and MR set! Note your score as heavy weight, put how many reps you completed in the comments.

1^st	275 Rx	Janelle Mon, Jun 29, 2020
2^nd	255 Rx	Rachel T Mon, Jun 29, 2020
3^rd	235 Rx	Laura E Mon, Jun 29, 2020
1^st	435 Rx	Todd N Mon, Jun 29, 2020
2^nd	425 Rx	Jonathan K Mon, Jun 29, 2020
3^rd	385 Rx	Wesly Mon, Jun 29, 2020

Katheryn	165 Rx	15 @ 135
Vince	295 Rx
Saori	210 Rx	210x5(more in tank), 180x12
Steve M	345 Rx
Eric M	325 Rx	8 reps
Laura E	235 Rx
Derek N	355 (3 reps)	295 - 10 reps
Bill	325 Rx
Jonathan K	425 Rx
Shane	365 Rx	295# for 12
Kaitlin	105 Rx	12 reps at 85lb
Andrew R	315 Rx	12 @ 255
Todd N	435 Rx
Derra	195 Rx	15 MR @ 155
Rachel T	255 Rx
Wayne	115	Yellow
Keith C	300 Rx
Wesly	385 Rx
Janelle	275 Rx
Kirklin	215 Rx
Bj	375 Rx

LEVEL METHOD TESTING UL ENDURANCE

(Time, Rx+, Rx2)
This workout combines an upper body push movement with a lower body pull movement. The level you will perform is based off your scores for DEADLIFT and UPPER BODY PUSH. If this is your first time testing you will do the level of Upper/Lower Endurance that corresponds to your LOWER of the two levels. For example, if Sally is black on Deadlift and Orange on Upper Body Push she would perform Upper/Lower Endurance at the ORANGE level. This is to help preserve the stimulus of the workout.

If you have already established a baseline score for this level you can work with your coach to determine what level is appropriate to perform for you.

Rx+- Perform Diane (see Diane tab)

Rx-Perform some version of a deadlift and Dumbbell Strict Press using a percentage of your bodyweight. Or Diane at a reduced rep range.

Rx2- Perform some version of a deadlift and push up (either on the ground or at an incline)

Planned: Fri,Nov6,2020 Mon,Jun29,2020 Wed,Feb5,2020 Fri,Sep20,2019

Today

All Time

1^st	6:32 Rx	Kirklin Mon, Jun 29, 2020
2^nd	7:18	Katheryn Mon, Jun 29, 2020
1^st	6:52 Rx+	Wesly Mon, Jun 29, 2020
2^nd	8:09 Rx+	Jonathan K Mon, Jun 29, 2020
3^rd	3:00 Rx	Vince Mon, Jun 29, 2020

1^st	4:20 Rx+	Janelle Wed, Feb 5, 2020
2^nd	3:31 Rx	Saori Fri, Nov 6, 2020
3^rd	3:34 Rx	Emily M Wed, Feb 5, 2020
1^st	5:00 Rx+	Jonathan K Wed, Feb 5, 2020
2^nd	6:52 Rx+	Wesly Mon, Jun 29, 2020
3^rd	3:00 Rx	Vince Mon, Jun 29, 2020

Vince	3:00 Rx	205#, HSPU 12-9-6
Katheryn	7:18	dl 115/P-U
Derek N	3:29 Rx2	185dl, push-up, 21-15-9
Jonathan K	8:09 Rx+	back was lit up
Wesly	6:52 Rx+
Kirklin	6:32 Rx	145lb dL 20lb strict press

DIANE 6-29-20

(Time, Rx2)
''DIANE''

21-15-9

reps for time of

Deadlift (225#/155#)
Handstand Push Up

Goal: Finish under 6 mins CAP at 8 minutes

Tip: This is meant to be a fast paced workout! Scale to allow this. Don't go to failure on your handstand push ups!

Blue Rx: As written
Orange Rx2: See Upper/Lower Endurance Tab

Planned: Fri,Nov6,2020 Mon,Jun29,2020 Wed,Feb5,2020 Fri,Sep20,2019 Mon,Apr22,2019 Fri,Feb15,2019 Fri,Aug24,2018 Fri,Dec15,2017 Wed,Sep20,2017 Wed,May10,2017 Wed,Sep2,2015

Today

All Time

1^st	4:18 Rx	Janelle Mon, Jun 29, 2020
2^nd	6:19 Rx2	Chalise Mon, Jun 29, 2020
3^rd	4:15	Saori Mon, Jun 29, 2020
1^st	2:55 Rx	Conor T Mon, Jun 29, 2020
2^nd	4:27 Rx	Steve M Mon, Jun 29, 2020
3^rd	5:24 Rx	Eric M Mon, Jun 29, 2020

1^st	2:40 Rx	Julia Goldst Thu, May 4, 2017
2^nd	4:15 Rx	Janelle Fri, Sep 20, 2019
3^rd	4:19 Rx	Josee Wed, Sep 20, 2017
1^st	5 Away on HSPU DNF Rx	Jared V Fri, Dec 15, 2017
2^nd	2:55 Rx	Conor T Mon, Jun 29, 2020
3^rd	3:13 Rx	Eric M Wed, Feb 5, 2020

Bill	4:39 Rx2	185#; PU
Saori	4:15	145 21-15-9, hsp 9-6-3, I should have done 12-9-6
Steve M	4:27 Rx
Eric M	5:24 Rx
Laura E	DNF Rx	Shoulder gave out. Completed deads only.
Chalise	6:19 Rx2	Pushups
Jonathan K	8:09 Rx
Conor T	2:55 Rx
Todd N	DNF Rx	9:00
Wesly	6:52 Rx
Janelle	4:18 Rx
Bj	DNF Rx2

Laura E

OPEN GYM (OPTIONAL METCON)

25 min Rx

arms and yoga

WOD Blog

Mon, Jun 29 2020

SHRED 6-29-20

WARM UP 11-6-20

WEIGHTLIFTING 6-29-20

LEVEL METHOD TESTING UL ENDURANCE

DIANE 6-29-20

5.0

Sean hanson

Connor Nordgren

Richard Senior

Wes

Brian Young