WOD Blog
 | Thu, Jan 19 2017 |  |
| METCON 1/19/17 | SKILLCON 1/19/17 | SHRED TIL YOUR DEAD 1/19/17 | STRENGTH WOD 1/19/17 | WARM UP 1/19/17 | Other Results |
METCON 1/19/17
(Reps, Rx+, Rx2, Rx3)
AMRAP in 15 mins
Double Unders-20 reps
TTB-10 reps
GOAL: 300 reps+
Rx+: Click this if you score 375 reps+ and DU's must stay unbroken
Rx: As written
Rx2: KTC and Lateral Hops
Rx3: KTC or lying TTB and Singles x2
| 1st | 348 Rx | Saori Thu, Jan 19, 2017 | | 2nd | 294 Rx | Josee Thu, Jan 19, 2017 | | 3rd | 167 Rx | Janalyn Thu, Jan 19, 2017 | | 1st | 473 Rx+ | Nate D Thu, Jan 19, 2017 | | 2nd | 417 Rx+ | Eric M Thu, Jan 19, 2017 | | 3rd | 382 Rx+ | John Lu Thu, Jan 19, 2017 |
| Spencer Ch | 300 Rx | Unbroken DU | | Covi | 415 Rx3 | X2 singles, TTR 13rds + 25 | | Eric M | 417 Rx+ | | | Alison Ma | 300 Rx2 | | | Justin S | 367 Rx | | | Cory W | 240 Rx | | | Tracie | 366 Rx2 | dus | | Cherise | 182 | 10/10: row; sit ups | | Ben H | 386 Rx | A few rounds of DU unbroken :) | | Carolyn | 210 | DU....KTC plus potty break 😜 | | Bill | 330 Rx3 | | | Jeremy B | 625 Rx3 | Singles x 2 and laying TTB (hotel gym) | | Josee | 294 Rx | | | Jacob Ho | 200 Rx2 | half double half normal | | Mark Mic | 359 Rx | near round 7 switched to knees to chest | | Kevin E | 210 Rx2 | Sick, didn't give 100% | | Scott B | 330 Rx2 | DU + KTC - 11 rds | | Saori | 348 Rx | | | Courtney E | 260 Rx2 | | | Taeja | 328 Rx2 | could've pushed harder | | Andrew R | 261 Rx2 | Singles x2 | | McKenna S | 470 Rx2 | | | Zach Sk | 390 Rx2 | | | Nate D | 473 Rx+ | | | Leka | 155 Rx | I got 12 DU in a Row New PR!! | | Vince | 477 Rx2 | KTC and lateral hops | | Keith C | 320 Rx2 | | | Hunter M | 419 Rx | | | Janalyn | 167 Rx | | | John Lu | 382 Rx+ | | | Emily M | 290 Rx2 | KTC | | Joshua B | 380 Rx | | | Ammon C | 100 Rx3 | |
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SKILLCON 1/19/17
(Time, Rx+, Rx2, Rx3)
Fun partner Skill WOD
For time!
6 alternating rounds EACH
Box Jumps-10 reps (24''/20'')
Seal Walks-10 m
Agility Ladder double jumps-2 ladders (16 jumps)
Wall Walks-3 reps or 6 HSPU
Sprint 20 m to tag partner
GOAL: Finish as a TEAM faster than anyone else! 14 min CAP off.
Rx+: sub 9 HSPU, 30''/24''
Rx: as written
Rx2/3: sub 6 push ups and step ups allowed
| 1st | 14:00 Rx | Covi Thu, Jan 19, 2017
Courtney E Thu, Jan 19, 2017
Josee Thu, Jan 19, 2017 | | 2nd | 14:00 Rx2 | Taeja Thu, Jan 19, 2017 | | 3rd | 14:00 DNF | Saori Thu, Jan 19, 2017 | | 1st | 4 rounds Rx | Vince Thu, Jan 19, 2017 | | 2nd | 10:55 Rx | Eric M Thu, Jan 19, 2017 | | 3rd | 12:58 Rx | Ben H Thu, Jan 19, 2017 |
| Eric M | 10:55 Rx | | | Ben H | 12:58 Rx | | | Scott B | 14:00 Rx2 | 3 mats HSPU - 5 rds + 10 jumps | | Josee | 14:00 Rx | 9 rounds total, mark michels partner | | Jacob Ho | 14:00 Rx | 4 rounds | | Saori | 14:00 DNF | 10 rds and 10 with Scott. No matx1, 1 mat x4, 24' box jump | | Courtney E | 14:00 Rx | 3 rounds. Kevin was my partner | | Taeja | 14:00 Rx2 | 3 rounds + 10 jumps + 2 ladders; muscle exhaustion | | Vince | 4 rounds Rx | Got to partner with Katheryn. It was awesome! :) | | Keith C | 14:00 DNF Rx2 | | | Covi | 14:00 Rx | 5 rounds | | Joshua B | 14:00 HSPU Rx | | | Kevin E | 14:00 Rx | 3 rounds - wall climb. Courtney was my partner |
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SHRED TIL YOUR DEAD 1/19/17
(Rounds)
WARM UP WITH COACH BOB ALSO WHO THE HECK IS SHOWING UP?
WORKOUT: 'SHRED TIL YOUR DEAD'
Double Death by format
Every 2 mins for ALAP up to 30 mins
Walking Lunges-20 m
Sled Push-20 m
Shuttle Run-100 m
*coach will adjust distance so that the first round takes between 90-100 secs
*For those that do not make it past 15 mins Jog 1 MILE perform 100 air squats
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STRENGTH WOD 1/19/17
(Weight)
A. Light Clean Complex-E2MO2M 6-8 rounds @50% up to 75% only
1-Clean Deadlift-3 reps
1-Hang Powerclean-3 reps
B. Back Squat Front Squat waves 4 waves
Back Squats-6 reps @65%+ of Back Squat
Front Squats-2 reps @65%+ of Back Squat
C. Wide Grip Bench Press or Shoulder Press slightly wider or Wide Grip Floor Press(pick one and stick with it for next 4 weeks)
5-5-5-5-5-M*
60% on up For each rep control eccentric for 3 secs
*Max rep set regular tempo @60% of what you estimate your max to be
| Eric P | I did this for SL!!!! Rx | | | Carolyn | 75# Rx | Bench MR 15 | | Eric K | 95 Rx | | | Covi | 110#, 135#, 85# Rx | |
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WARM UP 1/19/17
(Check In)
FOAM ROLL-Calves,Traps,Forearms,QUADS,DELTS-1 min
GROUP WARM UP
Beep test and or Seal walks!!! 4 mins
Walking Planks-20 secs
Dynamic Planks-20 secs
Foursquare hops-20 secs
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Band Pull Aparts-10 reps
Band Press-10 reps
Band Front Raises-10 reps
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Practice ladder drill
Handstand Hold-30 secs
COOLDOWN
| Tyson K | Yes | Did the SL 1 and 2 today |
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