WOD Blog
 | Tue, May 9 2017 |  |
| METCON 5/9/17 | SKILL WORK-ABSOMETRICS 5/9/17 | SHRED 5/9/17 | STRENGTH WOD 6:30PM 5/9/17 | WARM UP 5/9/17 | Other Results |
METCON 5/9/17
(Time, Rx2, Rx3)
--Run 400 m--
TTB-50 reps
Box Overs-50 reps (24''/20'')
--Run 400 m--
Pull Ups-40 reps
Box Jump-40 reps (24''/20'')
--Run 400 m--
CTB Pull Up-30 reps
Box Overs-30 reps (30''/24'')
--Run 400 m--
Bar Muscle Ups-20 reps
Box Jumps-20 reps (30''/24'')
GOAL: Finish under 24 mins CAP at 28 mins
Rx: As written
Rx2: Stay at 24''/20'', Sub KTC, Jumping Pull Up/CTB and BMU.
Rx3: STEP UPS ALLOWED Reduce run to 300 m, Stay at 20'', KTC, Jumping Pull Up/CTB and BMU.
| 1st | 28:00 DNF Rx | Saori Tue, May 9, 2017
Kami Tue, May 9, 2017 | | 2nd | 210 Rx2 | Courtney E Tue, May 9, 2017 | | 3rd | 240 reps Rx2 | Tracie Tue, May 9, 2017 | | 1st | 195 Rx | Luis Mu Tue, May 9, 2017 | | 2nd | 197 Rx | Sterling Tue, May 9, 2017 | | 3rd | 241 reps Rx | Justin S Tue, May 9, 2017
Steve M Tue, May 9, 2017 |
| Steve M | 241 Rx | | | motau | 24 min 260 rep Rx3 | try again | | Daniel Ol | 260 30' Rx2 | | | Bob S | 248 Rx | | | Josee | 28:00 Rx2 | DNF 12 box over and 3rd round | | Tracie | 240 reps Rx2 | 240 Reps | | Vince | 26:33 Rx2 | | | Luis Mu | 195 Rx | | | Katheryn | 245 Rx2 | | | Justin S | 241 reps Rx | | | Sterling | 197 Rx | | | Jeremy B | 240 Rx2 | | | Cherise | 240 Rx3 | 400; jumping; step ups | | Scott B | 220 Rx2 | | | Brandon He | 255 Rx | | | Devin D | 28:00 226 Rx2 | Jump pullup/KTC/CTB | | Kevin E | 28:00 DNF Rx2 | 195 reps. Stomach bug... | | Courtney E | 210 Rx2 | | | kennedy j | 28:00 Rx2 | jumping pullups KTC | | Taeja | 28:00 DNF Rx2 | 264 reps; jumping pullups | | Kami | 28:00 DNF Rx | 235 reps, ripped twice! ugh | | Lance | 28:00 DNF Rx2 | 210 reps | | Todd N | 28:00 dnf Rx | 240 reps | | YoungChol | 124 reps Rx2 | | | Saori | 28:00 DNF Rx | 195 |
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SKILL WORK-ABSOMETRICS 5/9/17
(Time)
Spend last 10 mins of class
L-sit Hold or V-sit hold or Hollow Body hold-30 secs
Side Plank off hand-30 secs R/L
Hip Bridge Single Leg R/L-30 secs
Increase difficulty with weight or movement
| motau | 7 min Rx | wow that was painful |
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SHRED 5/9/17
(Reps, Rx+, Rx2, Rx3)
WARM UP with BOB
WORKOUT: 5 rounds
MYSTERY WOD!
Min 1: Guys Pick-AMRAP
Min 2: Girls Pick-AMRAP
Min 3: Bob Picks-AMRAP
Min 4: Guys Pick-AMRAP
Min 5: Girls Pick-AMRAP
Min 6: REST
COOLDOWN
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STRENGTH WOD 6:30PM 5/9/17
(Weight)
Week 1 of 4 leading to Memorial Day Meet & 🍖
A. Snatch Heavy
3-3-3-3-3
From 65 up to 85%
B. Jerk Balance
3-3-3-3-3
From 50% up to 70%
(Working on staying upright on catch and stepping through with lead leg)
C. Pause OH Squat
3-3-3-3-3
From 60% up to 80% of Regular OHS max
| Kevin E | A)100#. B)65#. C)65# half way down. Rx | need to work on hip mobility |
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WARM UP 5/9/17
(Check In)
FOAM ROLL-Calves,Lats,Chest,Quads,Glutes,Hams-30-60 secs
GROUP WARM UP
Shuttle Jog-80 m
Monster Walks-50ft
Frankensteins-50 ft
Butt kicker-50 ft
High Knees-50 ft
Jog-400 m
-------------------------
Hollow Body Hold-30 secs
Hanging Hollow rocks-30 secs
TTB-7 reps
Ring Rows-7 reps
Strict Pull Ups-7 reps
COOLDOWN
Band OH Stretch-2 mins
Band Calf Stretch-2 mins
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