WOD Blog
 | Tue, Nov 5 2024 |  |
 | Happy Birthday: Ashley An |
| WARM UP 11-5-24 | SHRED 11-5-24 | SKILL WORK 11-5-24 | METCON 11-5-24 |
WARM UP 11-5-24
(Check In)
Machine-20/15 Calories
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30 ON/15 OFF
Single Unders
Single Unders
Penguin Hops
Double Unders (or practice)
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Upward Dog w/ Forearm Stretch-30 secs
Downward Dog-30 secs
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Start Skill
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Before Metcon
Clean Grip Deadlift-10 reps
Muscle clean-5 reps
Powerclean-5 reps
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SHRED 11-5-24
(Reps, Rx2, Rx3)
WARM UP
2x:
Row-15/12 Calories
Single Under-50 reps
Walking Lunge-20 m
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Upward Dog w/ Forearm Stretch-30 secs
Downward Dog-30 secs
METCON
30 min AMRAP:
Row-15/12 Calories
Walking Lunge-30 reps
Farmers Carry-60 m
Bike-15/12 Calories
Sit Up-30 reps (anchor allowed)
Double Under-60 reps
60 m=60 reps
Rx: 50's/35's,
Rx2: 35's/25's, Sub 100 Singles
Rx3: 25's/20's, Reverse Lunge, Sub 60 Singles
MODWOD 1: 20's/15's, Reverse Lunge, 60 Plate Taps
MODWOD 2: 15's/12's, Sub Step Ups, 60 Plate Taps, Assisted Sit Ups
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SKILL WORK 11-5-24
(Distance, Rx+, Rx2, Rx3)
Farmers Carry Relay
10 Minutes
Teams of 2-4:
60 m Heavy Farmers Carry
*Alt every 60 m, go in between levels as needed
Rx+: 100's/70's
Rx: 70's/50's
Rx2: 60's/40's
Rx3: 35's/25's
MODWOD 1: 25's/20's
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METCON 11-5-24
(Time, Rx2, Rx3)
For Time:
Double Under-50-40-30-20-10 reps
Powerclean-25-20-15-10-5 reps
Sit Up-50-40-30-20-10 reps (no anchor)
Machine-25-20-15-10-5 calories
*Women do 20-15-12-10-5 Calories
Goal: Sub 17, CAP 21 minutes
Rx: 95/65
Rx2: 75/55, Sub Lateral Hops Over Bar
Rx3: 65/45, Sub Singles
MODWOD 1: 45/35, Sub Plate Taps, Sub Anchored Sit Ups, 20-15-12-10-5 Machine Calories (Ladies 15-12-10-7-5 Caloires)
MODWOD 2: 15/12 DB pair, Sub Plate Taps, Sub Assisted Sit Up, 20-15-12-10-5 Machine Calories (ladies 15-12-10-7-5 Calories)
| 1st | 18:14 Rx | Marnae Tue, Nov 5, 2024 | | 2nd | 18:43 Rx | Emilee M Tue, Nov 5, 2024 | | 3rd | 20:03 Rx | Debora Tue, Nov 5, 2024 | | 1st | 15:28 Rx | Hayden P Tue, Nov 5, 2024 | | 2nd | 18:43 Rx | Ethan C Tue, Nov 5, 2024 | | 3rd | 18:39 Rx3 | Colby Tue, Nov 5, 2024 |
| Ethan C | 18:43 Rx | | | Marnae | 18:14 Rx | | | Debora | 20:03 Rx | | | Colby | 18:39 Rx3 | 95lbs & Single Unders | | Sofia | 17:53 Rx2 | | | Emilee M | 18:43 Rx | | | Hayden P | 15:28 Rx | |
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