WOD Blog
 | Tue, May 2 2017 |  |
| STRENGTH WOD 6:30PM 5/2/17 | METCON 5/2/17 | SKILL WORK 5/2/17-3/13/17 | SHRED 5/2/17 | WARM UP 3/13/18 | Other Results |
STRENGTH WOD 6:30PM 5/2/17 (Weight) Week 1 of 4 leading to Memorial Day Meet & 🍖 A. Snatch Heavy 3-3-3-3-3 From 60 up to 80% B. High Hang Clean 2-2-2-2-2-2 From 50% up to 70% (Working on speed and tightness while receiving) C. OH Squat 5-5-5-5-5 From 60% up to 80%
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METCON 5/2/17 (Calories) 4 rounds Row-2 mins Max Calories REST-1 min Bike-2 mins Max Calories REST- 1 min GOAL: Try not to get bored and keep the intensity! Men: 250 reps+ Women: 200 reps+ As written!!!!!
| 1st | 249 Rx | Taeja Tue, May 2, 2017 | | 2nd | 221 Rx | Sarah G Tue, May 2, 2017 | | 3rd | 205 Rx | Kaddie Tue, May 2, 2017 | | 1st | 369 Rx | Seth B Tue, May 2, 2017 | | 2nd | 330 Rx | Wesly Tue, May 2, 2017 | | 3rd | 324 Rx | Charles G Tue, May 2, 2017 |
| Seth B | 369 Rx | | | Eric M | 254 Rx | | | Daniel Ol | 203 Rx | Seth cheats... | | Steve M | 255 Rx | | | Sarah G | 221 Rx | | | Heikoti | 231 Rx | | | Megan A | 148 Rx | | | Ryan Pow | 225 Rx | | | Tracie | 157 Rx | | | Josee | 163 Rx | | | Justin S | 245 Rx | | | Cherise | 173 Rx | | | Scott B | 196 Rx | | | Vince | 237 Rx | | | Jeremy B | 227 Rx | | | Katie H | 166 | Because I said so | | Luis Mu | 186 Rx | | | Sterling | 249 Rx | | | Kalani | 306 Rx | | | Katheryn | 172 Rx | | | Andy H | 236 Rx | | | Saori | 198 Rx | | | Sandra D | 159 Rx | | | Kristen Od | 185 Rx | | | Heather R | 166 Rx | | | Mitchell R | 243 Rx | | | Lila | 188 Rx | | | Kaddie | 205 Rx | | | Caitlin | 140 Rx | | | Cory W | 230 Rx | | | Todd N | 306 Rx | | | Nate D | 321 Rx | | | Keith C | 199 Rx | | | Diane | 137 | Phew | | Charlie | 219 Rx | | | Diana W | 168 Rx | | | Taeja | 249 Rx | | | Julia Goldst | 0 | Competitors training A and B | | Kevin E | 226 Rx | that sucked!!!! | | Morelia | 153 cal Rx | | | Derek A | 241 Rx | | | Travis J | 230 Rx | | | kennedy j | 168 Rx | | | Robson | 293 Rx | | | Ang | 189 Rx | | | Wesly | 330 Rx | | | Charles G | 324 Rx | |
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SKILL WORK 5/2/17-3/13/17 (Reps, Rx+, Rx2, Rx3) First 15-20 mins Practice learning kipping Toes To Bar (TTB) for those already going beast mode AB Bar Complex 3-5 rounds 1-L-sit Pull Up 2-KTBar 3-Strict KTE or kip 4-Strict TTB or kip 5-KTC controlling eccentric til burns like heck! REST 2 mins
| 1st | 3 Rx | Vince Tue, May 2, 2017 Sterling Tue, May 2, 2017 |
| 1st | 5 | Megan A Tue, Mar 13, 2018 | | 1st | 4 Rx | Scott Chr Tue, Mar 13, 2018 | | 2nd | 3rds Rx | Keith C Tue, Jun 26, 2018 Vince Tue, Mar 13, 2018 Sterling Tue, May 2, 2017 |
| Heikoti | 0 DNF Rx3 | yeah needs work! | | Cherise | 0 | FIRST TTB EVER!!! | | Sterling | 3 Rx | | | Vince | 3 Rx | rounds |
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SHRED 5/2/17 (Reps, Rx+, Rx2, Rx3) WARM UP with Mr. Coach Dr. Bob WORKOUT: On the mins 5 rounds Min 1: Burpees SPRINT-AMRAP Min 2: Row EASY 12/10 cals Min 3: Burpees SPRINT-AMRAP Min 4: DU's EASY 40 reps or Singles Min 5: Burpees SPRINT-AMRAP Min 6: Box Jumps EASY 12 reps GOAL.. Might be to maintain 45 burpees per round... although we don't do goals. COOLDOWN Chest Stretch-2 mins Calf stretch and smash-2 mins
| Lance | Lost track of burpees. But probably 75-80 ish. Rx | |
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WARM UP 3/13/18 (Check In) FOAM ROLL-Mid back,Hamstrings,Arms using lacrosse ball GROUP WARM UP 3 rds Plate to OH-7 reps Air Squats-7 reps Hollow Rocks-5-7 reps Push Ups-5-7 reps Jumping Jacks-15 reps -------------- Spiderman to Hammy-30 secs R/L Downward/Upward Dog-30 secs -------------- Sit Ups-10 reps Toe touches-10 reps Hollow Body hold-10 secs Flutterkicks-20 reps ------------- Practice Ab Bar complex or TTB COOLDOWN Modified Hurdlers Stretch-2 mins Banded Hamstring Stretch-2 mins
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