WOD Blog
 | Thu, May 25 2017 |  |
| SKILL WORK 10/29/15-5/25/17 | METCON 5/25/17 | WARM UP 5/25/17 | SHRED 5/25/17 | STRENGTH WOD 6:30PM 5/25/17 | Other Results |
SKILL WORK 10/29/15-5/25/17
(No Results Tracked)
Spend first 10-15 mins of class practicing
Rope Climbs
Pistols
Handstands
If you are experienced as others are learning collect at least 5 Legless 12' rope ascents, 20 Pistols weighted 53#/35# KB and 100ft of Handstandwalking or 10-20 Strict Handstand Push Ups
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METCON 5/25/17
(Reps, Rx+, Rx2, Rx3)
'NO EXCUSES KEEP MOVING'
AMRAP in 18 mins of
21-Step Ups OR Box Jump (24''/20'')
21-Sit Ups
15-Deadlift(115#/75#)
15-Burpee
9-Powersnatch(115#/75#)
9-KTE
GOAL: 300 reps+
Rx+: Get over 350 reps+ Click this
Rx: As written
Rx2: Sub KTC and HPS 95#/65#
Rx3: See coach
Rx3:
| 1st | 340 Rx | Saori Thu, May 25, 2017 | | 2nd | 338 Rx | Taeja Thu, May 25, 2017 | | 3rd | 253 Rx | Lily Jon Thu, May 25, 2017 | | 1st | 362 Rx+ | Charles G Thu, May 25, 2017 | | 2nd | 354 Rx+ | Seth B Thu, May 25, 2017 | | 3rd | 342 Rx | Spencer Ch Thu, May 25, 2017 |
| Seth B | 354 Rx+ | knee is jacked | | Steve M | 319 Rx | | | Eric M | 256 Rx | | | Sarah G | 273 Rx2 | those darn snatches slowed me down - hate them | | Andrew R | 306 Rx2 | #95 | | Steve T | 232 Rx | 95# | | David V | 175 Rx2 | Boom | | Derek N | 230 Rx | | | Josee | 252 Rx | | | Eric F | 291 Rx | | | Tracie | 240 Rx2 | | | Katheryn | 263 Rx2 | | | Sterling | 167 Rx | Meh. :/ | | Cherise | 200 Rx2 | 75# DL & powersnatch; KTC | | Carolyn | 171 Rx2 | TTB...snatches got the best of me...jump and pull...jump and pull!!! | | motau | 280 Rx2 | | | Derek A | 144 Rx2 | | | Vince | 337 Rx2 | 95# hang clean high pull. all else rx | | Spencer Ch | 342 Rx | | | Lily Jon | 253 Rx | | | Jade | 271 Rx2 | | | Todd N | 307 Rx | | | Kevin E | 217 Rx2 | :/ power clean from ground. a few KT arm pits | | Keith C | 300 Rx2 | DB snatches | | Saori | 340 Rx | | | Devin D | 254 Rx2 | 75 dead and PS | | Kat | 244 Rx3 | 20# one arm press, TTB-shoulder jacked up | | Kristen Od | 342 Rx2 | Rx with 65# barbell | | Kaddie | 342 Rx2 | | | Charles G | 362 Rx+ | | | Taeja | 338 Rx | need to just keep moving |
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WARM UP 5/25/17
(Check In)
FOAM ROLL-Quads,Upper Traps,Chest,Forearms and lats-30-60 secs
GROUP WARM UP
2 rds
Hop in Place-20 secs
Hop side to side-20 secs
Foursquare hops-20 secs
Row-1 min
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Close stance Squats-15 reps
Band Passthroughs-10 reps
Band Pull Aparts-10 reps
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Rope Rows-5 reps
Pistols w plate-5 reps R/L
Wall Walks-3 reps
COOLDOWN
Couch Stretch-2 mins
Standing Forward Fold-2 mins
Forearm Stretch-2 mins
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SHRED 5/25/17
(Reps, Rx+, Rx2, Rx3)
Warm up with rowling and burpees
WORKOUT:On the mins
7 rounds for MAX reps
1 min-DB Thruster(35#/20#)
1 min-Burpee
1 min- Rower(Cals)
REST 1 min
COOLDOWN
Lats and Shoulder stretches-4 mins each
ex. Standing forward fold or barbell bully and Band Lat Stretch
or Archer pose
| Taeja | 240 reps Rx | Just moving, slow intensity | | motau | 210 Rx+ | |
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STRENGTH WOD 6:30PM 5/25/17
(Weight)
Week 4
A. C&J (Heavy)
1-1-1-1-1
up to 90%
B. Snatch Drops (Light)
3-3-3-3-3
60-70%
C.Back Squat
5-5-5-5-5
From 60 up to 80%
60-80% (If you came in yesterday do regular tempo)
| Taeja | A. 165 B. 65 C. tomorrow Rx | working on snatch drops | | Kevin E | A) 155#. B) 45# C) Sautrday, pushed hard yesterday Rx | |
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