WOD Blog
Tue, Aug 20

Elana

Most Recent Benchmark: THE BASELINE 6/19/19 on Jun 19, 2019 (62 days ago)

Metcon: METCON 8/20/19

Skill: SKILL WORK 8/20/19

SHRED 8/20/2019

Warm Up: WARM UP 8/20/19

METCON 8/20/19 Metcon: Reps-Rx3+ Complete an AMRAP of the following triplet: 2 mins ON/1 min OFF x 6 sets: STO-5 reps   Burpee to Target-5 reps (TTB station) TTB-5 reps Goal: 180+ Reps Tip: This triplet has a low rep scheme and some built in rest. You are meant to keep an aggressive pace while you are working. A good goal would be to match or beat what you hit set one for all six sets. Ideally your movements should be mostly unbroken. Scale as needed.   Purple Rx+: 165#/115# Blue Rx: 135#/95# Orange Rx2: 115#/75#, sub KTC Yellow Rx3: 75#/55#, sub Lying TTB White MODWOD: 45#/35# or DB pair 1st 141 2 Katheryn Today! 2nd 171 Saori Today! 1st 171  Ian Today! 2nd 170  Luis M Today! 3rd 157  Shane Today! Eric F 124 Rx That was rough... Vince 148  2 rnds @ 115#, rest at 105# all else RX Derek N 146 Rx Ian 171 Rx Luis M 170 Rx Shane 157 Rx Katheryn 141 Rx2 sub TTB for KTC Saori 171  KT. Finger injury 75#, GHD for ttb Results Posted: 8 Robert 9:30am...3 2 1 GO! Michael H 9:30am...3 2 1 GO! SKILL WORK 8/20/19 Skill: Weight-Rx3 w/ a 15 min Timer complete the following: 10-8-6-4-2: Weighted Pull Up *3-5 strict HSPU between each set. We are looking to complete our pull ups in a row, increasing in load each set. Record your HEAVIEST 2 set as your score. Break up the handstand push ups as needed.   Purple Rx+: Use Rep Scheme of 10-8-6-4-2 on the HSPU and add a deficit as needed/as reps decrease. Blue Rx: As written Orange Rx2: Sub Band Assisted Strict Pull Up. Sub 5 pike push ups each set OR sub 1 Strict HSPU.   Yellow Rx3: Sub Lat Pulldown x 10 reps each set, Sub Strict DB Press (pair) 1st 70  Ian Today! 2nd 45  Eric F Today! Vince Today! 3rd 1  Derek N Today! Vince 45 Rx Eric F 45 Rx Derek N 1 Rx Ian 70 Rx Katheryn 0 Rx2 band assisted, 2 abmat hspu Laura E :) Rx Results Posted: 6 Robert 9:30am...3 2 1 GO! Michael H 9:30am...3 2 1 GO! SHRED 8/20/2019 Reps WARM-UP:   2 minute warm-up on the bike   5 lateral step-ups R/L 10 box facing step-ups   5 box jumps   15 banded good mornings   spiderman to hammy   pigeon pose   pray pose to hammy   downward dog   upward dog   ---------------------------- WORKOUT:   20-minute EMOM: ODD: Run 150 m   EVEN: 10 DB Deadlifts+10 Box Jumps REST 2 minutes... - with a 5 minute timer, collect as much time as possible in a weighted plank   NOTE: Score as your total time on plank. ------------------------- COOLDOWN:   - romwod 1st 2:45  Laura E Today! 2nd 2:30  Elana Today! 3rd 2:20 Tracie Today! 1st 1:40  Joshua T Today! Laura E 2:45 Rx 45 Tracie 2:20  25# Elana 2:30 Rx Joshua T 1:40 Rx Robert 9:30am...3 2 1 GO! Michael H 9:30am...3 2 1 GO! WARM UP 8/20/19 Warm Up: Check In FOAM ROLL- Quads, Lats, Traps, Hamstrings, Calves GROUP WARM UP   Shuttle Jog-1 min Burpee Broad Jump (soft landing)-20 m   Bear Crawl-20 m   --------------------------------- Band Pull Apart-20 reps   Underhand Pull Apart-20 reps Band Int/Ext Rotation-10 reps R/L Band Press-10 reps   Band Front Raise-10 reps Downward Dog Shoulder Tap-30 reps Handstand Hold-30 secs --------------------------------- Scap Pull-10 reps Strict Pull Up-5 reps Arch Hollows-10 reps TTB-5 reps --------------------------------- Press Complex-5 reps each --------------------------------- Begin Skill Work COOLDOWN Overhead Stretch-2 mins R/L Lateral Band Opener-2 mins R/L Robert 9:30am...3 2 1 GO! Michael H 9:30am...3 2 1 GO!

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