WOD Blog
 | Thu, Apr 27 2017 |  |
| SHRED 4/27/17-4/27/18 | SKILL WORK 11/29/16-4/27/17 | METCON 4/27/17 | WARM UP 4/27/17 | STRENGTH WOD 4/27/17 | Other Results |
SHRED 4/27/17-4/27/18
(Time)
WARM UP with the infamous TODD or Seth
WORKOUT: 30 mins CAP off. longest of week
Sit Up-50-40-30-20-10
Row-100-200-400-600-800 m
Walking Lunges-50-40-30-20-10
Run-100-200-400-600-800 m
COOLDOWN/ROMWOD
focus on Calves, Hamstring and Quads
| Belinda | 35:00 DNF Rx | 4rnd | | Lance | 35:00 DNF Rx | |
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SKILL WORK 11/29/16-4/27/17
(Reps, Rx+, Rx2)
Dip work spend first-15-20 mins of class
examples. See coach for suggestions
Rx+/Rx version-Every 2 mins or at least 6 rounds
Perform strict muscle up then Max rep Ring Dip with 3 sec hold in bottom and at top
Rx2: Assisted Ring Dip or Paralette scaled progression
Hold at top 5 secs control descent-collect-20-30 attempts
Use a bench or box for dips
Collect-75 reps rest as needed.
| motau | 3 rd Rx+ | | | Keith C | Paralette/Medball 40 reps Rx2 | | | Derek A | 60 Rx2 | Did box dips | | Vince | 60 Rx | ring dips | | Katheryn | 75 Rx2 | bench dips controlled descent |
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METCON 4/27/17
(Time, Rx+, Rx2, Rx3)
5 rounds for time of
Burpee to target-15 reps (6''/4'')
CTB Pull Up-15 reps
Box Jumps-15 reps (24''/20'')
GOAL: Sub 13 CAP at 15 mins
Rx+: Perform 18 of everything
Rx: As written
Rx2: Perform 12 reps of each sub chin over bar pull up STEP UPS ALLOWED
Rx3: Perform 10 of each sub regular burpee, ring rows or CTB Jump PU STEP UPS ALLOWED
| 1st | 13:10 Rx2 | Saori Thu, Apr 27, 2017 | | 2nd | 13:44 Rx2 | Lily Jon Thu, Apr 27, 2017 | | 3rd | 15:00 DNF Rx2 | Janalyn Thu, Apr 27, 2017
Madeline Thu, Apr 27, 2017
Taeja Thu, Apr 27, 2017 | | 1st | 13:26 Rx | Bob Thu, Apr 27, 2017 | | 2nd | 14:28 Rx | Hunter M Thu, Apr 27, 2017 | | 3rd | 14:32 Rx | Andrew R Thu, Apr 27, 2017 |
| Andrew R | 14:32 Rx | | | Eric M | 15:00 dnf Rx | 195 reps | | Mitchell R | Dnf Rx | Ten pull ups into round 4 | | Heikoti | 15:00 dnf Rx | 150 reps | | Bob | 13:26 Rx | | | Kevin E | 15:00 DNF Rx2 | 10 BJ left! Jumping CTB. Box jumps | | Caitlin | Dnf Rx3 | Got 2 burpees into last round | | Lily Jon | 13:44 Rx2 | | | Keith C | 12:54 Rx2 | JCB | | Hunter M | 14:28 Rx | | | Julia Goldst | 0 | Competitors training A and B. | | Derek A | 120 Rx3 | | | Taeja | 15:00 DNF Rx2 | 182 reps sub pullups | | Vince | 14:10 Rx3 | 3 rounds as RX 2 pull ups. switched to JCTB PU for rounds 4 and 5. everything else was RX 2. | | Madeline | 15:00 DNF Rx2 | 200 reps. I did regular pull ups but 15 reps of each move | | Katheryn | 15:00 DNF Rx3 | 4 box jumps into 5th round | | Janalyn | 15:00 DNF Rx2 | Everything Rx, except pull ups--did chin over bar. Got 16 reps into my 4th round. /: | | Saori | 13:10 Rx2 | 12-pull up, box jump | | Swede | 15:00 DNF Rx | |
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WARM UP 4/27/17
(Check In)
FOAM ROLL-Chest,Delts,Lats,Forearms,Calves
WARM UP
Hop in place-15 secs
Side to side-15 secs
Foursquare hops-15 secs
Mtn.Climbers-15 secs
Burpee 2 for 1's w jumping jacks-45 secs
Side Plank-15 secs R/L
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Close Grip Push Ups or Dips-10 reps
Ring rows or Strict Pull Ups-10 reps
Thumbs Up-10 reps
Breaststrokes-10 reps
Lat Stretch Shoulder Stretch-1 min
COOLDOWN
Lat Stretch Shoulder Stretch-1 min
Calf Stretch-1 min
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STRENGTH WOD 4/27/17
(Weight)
Week 4 of 4
(BEAT WHAT YOU DID LAST WEEK)
A. 6 rounds
Hang Snatch Pull 1 reps+Hang Snatch 1 reps+Snatch Balance-1 reps
65% on up
B. 6 rounds
1 Clean+1 Front Squat+1 Split Jerk
65% on up
C1. RDL-4x8 reps
C2. Hollow Body Hold (hold onto DB's)-4x15 secs
C3. Push Press-4x6
| Taeja | A. 125# B. 145# C. 135 Rx | |
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