WOD Blog
 | Mon, Mar 27 2017 |  |
| METCON 3/27/17-RETEST | WEIGHTLIFTING RESET 3/27/17 | WARM UP 7/13/18 | SHRED 3/27/17 | Other Results |
METCON 3/27/17-RETEST
(Reps, Rx+, Rx2, Rx3)
AMRAP in 12 mins
3-6-9-12-15-18-21 etc.
Bar Facing Burpee
Deadlift (185#/125#)
GOAL: 155reps+
Rx+: 225#/155#
Rx: As written
Rx2: 135#/95#
Rx3: 95#/65#
| 1st | 152 Rx | Taeja Mon, Mar 27, 2017 | | 2nd | 133 Rx | Lila Mon, Mar 27, 2017 | | 3rd | 108 Rx | Josee Mon, Mar 27, 2017 | | 1st | 152 Rx | Spencer Ch Mon, Mar 27, 2017 | | 2nd | 142 Rx | Hunter M Mon, Mar 27, 2017 | | 3rd | 140 Rx | Ben H Mon, Mar 27, 2017 |
| 1st | 192 Rx | Julia Goldst Mon, Aug 28, 2017 | | 2nd | 173 Rx | Taeja Mon, Aug 28, 2017 | | 3rd | 157 Rx | Saori Mon, Aug 28, 2017 | | 1st | 171 Rx+ | Charles G Mon, Aug 28, 2017 | | 2nd | 246 Rx | Clint Mon, Aug 28, 2017 | | 3rd | 152 Rx | Spencer Ch Mon, Mar 27, 2017 |
| Daniel Ol | 90 Rx | 165 lbs | | Mitchell R | 85 Rx | | | Nick | 78 Rx | | | Ben H | 140 Rx | | | Cassidy | 90 Rx | | | Cherise | 101 Rx | | | Scott B | 126 Rx2 | Finished 18 | | Justin S | 126 Rx | | | Sterling | 71 Rx2 | With my bad back, I think that was pretty good. | | Carolyn | 75 Rx | | | Caitlin | 86 Rx3 | That math was way too hard. | | Tracie | 127 Rx2 | 105# | | Lila | 133 Rx | 18 +7 | | Spencer Ch | 152 Rx | | | Belinda | 183 Rx2 | | | Keith C | 126 Rx2 | | | Kevin E | 100 Rx2 | Lost count. possibly 136 | | Becky g | 60 Rx3 | | | Anthony A | 91 Rx2 | | | Megan A | 120 Rx2 | | | Hunter M | 142 Rx | | | Anna H | 174 Rx2 | | | Josee | 108 Rx | | | Vince | 181 Rx3 | 95#. Got to 22 burpees on round 24. Need to work on form and increase weight | | Derek A | 84 Rx3 | | | Taeja | 152 Rx | Really do not like do Metcons by myself at Vasa at 9pm | | Jacob W | 1 Rx | Did 17.5 @ 29:44 Rx. In Boise | | Janalyn | 149 Rx2 | | | Kristen Od | 162 Rx2 | | | Scott Chr | 138 Rx | |
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WEIGHTLIFTING RESET 3/27/17
(Weight)
A1. Weighted Strict Pull Up
5-5-5-5-5-5-Max rep bdwyt strict
A2. Weighted Strict Ring Dip
5-5-5-5-5-5-Max rep bdwyt strict
If you cannot do weighted Pull Ups or Ring Dips
(option 1) 7 sets each of Max reps Bdwyt
(option 2) Band assisted and scale to Matador or Push Ups
| 1st | 70 Rx | Vince Mon, Mar 27, 2017 | | 2nd | 40 Rx | Spencer Ch Mon, Mar 27, 2017
Ben H Mon, Mar 27, 2017 | | 3rd | 15 Rx | Sterling Mon, Mar 27, 2017 |
| Ben H | 40 Rx | I did both dips and pull-ups | | Sterling | 15 Rx | I got 20 for dips, but couldn't execute for Pull Ups. | | Spencer Ch | 40 Rx | 40lbs dips, body weight pull ups | | Becky g | ring rows Rx | | | Vince | 70 Rx | Mix of Ring and Matador dips. Strict pull ups. No weighted for either. | | Jacob W | 1 Rx | 17.5 @ 29:44 RX | | Kevin E | 6 w/green band Rx | |
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WARM UP 7/13/18
(Check In)
FOAM ROLL-Chest,Calves,Hamstrings,Delts,
GROUP WARM UP
Monster Walks-50 ft
Frankensteins-50ft
High Knees-50 ft
Butt Kickers-50ft
Jog 400 m
Hip Rotations-20 R/L
Praying Pose to Hammy-1 min
Band OHS-5-7 reps
Band Thruster-5-7 reps
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Pigeon-30 secs R/L
Hip Bridge-30 secs
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Begin to warm up Thrusters
COOLDOWN
Band Lateral Stretch-2 mins R/L
Band Hammy Stretch-2 mins R/L
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SHRED 3/27/17
(Time, Rx+, Rx2, Rx3)
WARM UP WITH MASTERS BEAST BOB!
WORKOUT: Tabata/Run
4 mins to Run 500 m
Air Squat (8 rds-20 secs ON/10 secs OFF)
4 mins to Run 500 m
Rower(8 rds-20 secs ON/10 secs OFF)
4 mins to Run 500 m
KB Swing(8 rds-20 secs ON/10 secs OFF)
4 mins to Run 500 m
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