WODs
 | Mon, Jun 17 2019 |  |
| CTM 20190617 Activation and WarmUp | CTM 20190617 Strength | CTM 20190617 MetCon | PP Abs Day 5 | Other Results |
CTM 20190617 Activation and WarmUp
(Check In)
Foam Rolling: Thoracic + Lats (Upper Back) - 3:00 Total
Pectoral Mash - 1:00 Each Side
Thoracic Opener (Barbell)
Banded Shoulder Distraction - 1:00 Each Side
Wrist Stretches - 15-20 seconds in each position, twice each
Banded Hamstring Distraction - 1:00 Each Leg
Couch Stretch - 2:00 Each Leg
Pigeon Pose – 2:00 each side
Dorsiflexion (Ankle) - 1:00 each foot
ACTIVATION
2 Rounds, Not for Time:
1:00 Light Row
6 Slow Scap Retractions - Video
5 Walkouts - Video
4 Spiderman + Reach (each side) - Video
3 Russian Baby Makers - Video
Into 2 Rounds, Not for Time:
1:00 Light Bike
:30s Cossack Squat - Video
:30s Warrior Squat - Video
5 Waiter Squats (each side) - Video
Into 2 Rounds:
1:00 Thoracic Opener (Barbell) - Video
1:00 (:30s each side) Dorsiflexion - Video
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CTM 20190617 Strength
(Weight)
3-Rep Heavy
On the first day of our cycle, we completed a wave series that finished with 3 reps at 80%. Today, we are building to a 3-Rep Heavy. Rest as needed between sets, with a recommended wave build.
3 Reps @ 70%, 1 Rep @ 75%
3 Reps @ 75%, 1 Rep @ 80%
3 Reps @ 80%, 1 Rep @ 85%
Following our single at 85%, let's make a judgement call from here. At this point, we have touched a good range of weights, and we may be drawing close to our attempt. If we would like to climb a bit higher, we can absolutely do so for another single. Give ourselves 2-3:00 rest, and let's make our attempt.
| Duane | 295 Rx | (65,95,135,165,185,215,)x3, 235x1, 235x3, 255x1, 255x3, 275x1, 295x1 |
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CTM 20190617 MetCon
(Time)
3 Rounds:
75 Double-Unders
50 Air Squats
25/18 Calorie Row
Specific Primer for 'Escape from Wonderland':
With the aim being that we want to feel through the transitions of the workout, we have three primer rounds below. Separate these by at least a minute (full recovery), ramping from a light pace, to our working pace.
Round #1 (walk through pace):
1:00 Light Row
25 Double-Unders
15 Air Squats
:30s Moderate Row
Round #2 (moderate pace)
25 DU
15 Air Squats
10 Calorie Row
25 DU
Round #3 (workout pace)
25 DU
15 Air Squats
10 Calorie Row
10 DU
Transitioning back to the double-unders on round two and three allows us to feel through the final transition of the workout - from rower, to rope.
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PP Abs Day 5
(Check In)
2 Rounds for each level
Level 1
:30 on / :30 off
- Mountain Climbers
- Hollow Hold
- Plank Hold
- Superman’s
- Bent Knee Windshield Wipers
Level 2
:40 on / :20 off
- Mountain Climbers
- Hollow Hold
- Plank Walk Ups
- Superman’s
- Windshield Wipers
***Comment on scaling or Levels performed
Planned: Fri,Feb25,2022 Wed,Jul21,2021 Mon,May17,2021 Mon,May10,2021 Mon,Apr19,2021 Wed,Apr14,2021 Mon,Apr5,2021 Mon,Mar22,2021 Tue,Mar16,2021 Tue,Aug4,2020 Mon,Jun1,2020 Fri,May29,2020
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