WOD Blog

Tue, Oct 27 2020

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

SHRED 10-27-20

WARM UP 10-27-20

SKILLCON 10-27-20

ANNIE 03-20-26

METCON 10-27-20

LEVEL METHOD TESTING CORE ENDURANCE

SHRED 10-27-20

(Time)
WARM UP

3 Rounds:

5 Calorie Row
10 Step Ups
5 Bike Calories
10 Band Pull Apart
---------------
Straight Arm Lat Pulldown-15 reps
Arch Hollow-10 reps
KTC or TTB-5 reps
Calf Stretch on Rig-30 secs R/L

METCON

FOR TIME:

21-18-15-12-9-6-3:

Row Calories
Box Jump
Bike Calories
TTB

Goal: Sub 23, CAP at 28 minutes

*Modify TTB with either Toes to Rings, Hanging Straight Leg Raises, KTC, or Sit Ups

COOLDOWN

ROMWOD

1^st

24:53 Rx

Vince Tue, Oct 27, 2020

Vince	24:53 Rx
Laura E	:-)	Mod machines for dubs

WARM UP 10-27-20

(Check In)
WARM UP

30 secs ON/15 secs OFF x 2 sets

Single Unders
Band Pull Apart
Machine Calories
----------------
Samson Stretch-30 secs R/L
Hollow Body-30 secs
----------------
Calf Stretch-30 secs R/L
Supinated Hang-30 secs
Arch Hollow-10 reps
KTC or TTB-5 reps
----------------
Begin Skill Work

COOLDOWN

Overhead Stretch-1 min R/L x 2 sets
Spiderman Stretch-1 min R/L x 2 sets

SKILLCON 10-27-20

(Rounds)
10 minutes to either TEST MAX consecutive double unders and Strict KTE for LEVEL METHOD TESTING OR work on strict KTE (see MAP), strict TTB, Kipping KTE OR Kipping TTB

If you are already proficient with the above movements AND have checked off prerequisites for Neurological and Core Endurance sub 3 sets of the following AB complex:

1-L-sit Pull Up
2-KTBar
3-Strict KTE or kip
4-Strict TTB or kip
5-KTC controlling eccentric
REST 1-2 minutes

ANNIE 03-20-26

(Time, Rx+, Rx2, Rx3)
ANNIE

50-40-30-20-10

Double Unders
Sit Ups (anchored)

GOAL: Sub 5, CAP 9 minutes.

Rx+: Sub 25-20-15-10-5 GHD Sit up, Or sub 5 ANNIE

Rx: As written

Rx2: Sub Singles x 2

Rx3: Sub Singles

MODWOD 1: Sub Plate Taps, 40-30-20-10 rep scheme

MODWOD 2: Sub Plate Taps, Assisted Sit Ups 30-20-10

Planned: Fri,Mar20,2026 Wed,May3,2023 Mon,Nov28,2022 Tue,Oct27,2020 Thu,Jun18,2020 Tue,Feb11,2020 Tue,Sep10,2019 Fri,May10,2019 Thu,Feb7,2019 Thu,Sep20,2018 Fri,Sep15,2017 Wed,Feb1,2017

Today

All Time

1^st	5:36 Rx	Kirklin Tue, Oct 27, 2020
2^nd	5:56 Rx	Saori Tue, Oct 27, 2020
1^st	5:29 Rx	Sean H Tue, Oct 27, 2020
2^nd	6:57 Rx	Scott B Tue, Oct 27, 2020
3^rd	7:30 Rx	Ryan Pow Tue, Oct 27, 2020

1^st	9:05 Rx+	Saori Wed, Aug 24, 2016
2^nd	5:36 Rx	Kirklin Tue, Oct 27, 2020
3^rd	5:40 Rx	Debora Wed, May 3, 2023
1^st	5:37 Rx+	Eric M Thu, Jun 18, 2020
2^nd	5:41 Rx+	Conor T Thu, Jun 18, 2020
3^rd	5:56 Rx+	Seth B Wed, Aug 24, 2016

Derek N	7:32 Rx
Scott B	6:57 Rx	11 second PR: 7:08 on 5/10/2019
Ryan Pow	7:30 Rx
Diogo S	9:21 Rx	First DU workout. DUPR
Kirklin	5:36 Rx
Sean H	5:29 Rx
Saori	5:56 Rx
Dale F	9:33 Rx3	Singles x2

METCON 10-27-20

(Time, Rx+, Rx2, Rx3)
FOR TOTAL TIME:

Annie (NEUROLOGICAL AND CORE ENDURANCE, RECORD ON APP)

50-40-30-20-10

Double Under
Sit Up (feet anchored)

At the 12 minute mark complete:

25-20-15-10-5:

Machine Calories
TTB

Goal: Sub 10, CAP at 14 minutes (26 minutes)

Brown Rx+: Sub 25-20-15-10-5 GHD Sit Up for Annie, Sub 30-25-20-15-10 Machine Calories

Purple Rx: As written

Blue Rx2: See Neurological and core endurance TAB or Sub Singles x 2, Sub either Toes to Rings OR Hanging Straight Leg Raises

Orange Rx3: Sub Singles, Sub KTC OR Lying TTB

Yellow MODWOD: Sub Plate Taps, 25-20-15-10-5 Sit Ups, Sub Crunches for TTB

1^st	13:33 Rx	Ryan Pow Tue, Oct 27, 2020
2^nd	26:00 DNF Rx	Scott B Tue, Oct 27, 2020
3^rd	23:30 Rx3	Dale F Tue, Oct 27, 2020

Scott B	26:00 DNF Rx
Ryan Pow	13:33 Rx
Dale F	23:30 Rx3	Double singles

LEVEL METHOD TESTING CORE ENDURANCE

(Time, Rx2)
15 Minute Total Timer:

Part A. At this level we are testing core endurance via the benchmark ''Annie'' or a variation. Look at the map and assess where you are regarding Double Unders, Sit Up Endurance, and Strict KTE. If you already have checked off all three of those items practice TRIPLE UNDERS during this time!

Part B.

Based on where you fall for double unders, sit up endurance, and strict KTE select one of the following options.

Tabata Sit Ups(8 rounds 20 secs ON/10 secs OFF, all rounds before transitioning)
REST 1 min
Tabata Double Unders(8 rounds 20 secs ON/10 secs OFF)

If you checked off needed unbroken double unders: Perform the benchmark Annie.

Planned: Tue,Oct27,2020 Thu,Jun18,2020 Tue,Feb11,2020 Tue,Sep10,2019 Fri,May10,2019 Thu,Feb7,2019

Today

All Time

No results posted today.

1^st	Orange 1 Rx	Katheryn Thu, Feb 7, 2019
2^nd	yellow 3 Rx	Lacey Thu, Feb 7, 2019
3^rd	Tabata10 Rx	Jayne Tue, Feb 11, 2020
1^st	Yellow 1 Rx	Jonathan A Thu, Feb 7, 2019
2^nd	Y2 Rx	Bj Thu, Feb 7, 2019
3^rd	56 Rx	Keith C Fri, May 10, 2019

WOD Blog

Tue, Oct 27 2020

SHRED 10-27-20

WARM UP 10-27-20

SKILLCON 10-27-20

ANNIE 03-20-26

METCON 10-27-20

LEVEL METHOD TESTING CORE ENDURANCE

5.0

Brian Young

Amber Wardrop

lizzy matthews

Sean hanson

Wes