WOD Blog
 | Thu, Jun 8 2017 |  |
| METCON 6/8/17 | SKILL WORK 6/8/17 | SHRED 6/8/17 | WARM UP 1/12/17. | STRENGTH WOD 6:30pm 6/8/17 |
METCON 6/8/17
(Time, Rx+, Rx2, Rx3)
'Any Apple Workout'
Run-500 m/Bike 1/2 mile/Row-500 m
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5 rounds
5-Pull Ups
10-HR Push Ups
15-Air Squats
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Bike 1/2 mile/Row-500m/Run 500 m
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3 rounds
5-CTB Pull Ups
10-Ring Dips (women may use red band)
15-Wallballs (20#/10'-14#/9')
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Row-500m/Run 500 m/Bike 1/2 mile
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1 round
5-Bar Muscle Ups
10-HSPU
15-Thrusters (135#/95#)
GOAL: Finish it under 24 mins CAP at 27 mins
YOU MUST BIKE ROW AND RUN BUT YOU MAY DETERMINE THE ORDER.
Rx+: Finish it under 21 mins
Rx: As written
Rx2: Sub jump and jump CTB, 14#/10'-10#/9' Skip last triplet entirely just try to finish under 26 mins
Rx3: See coach for modwod
| 1st | 26:12 Rx | Josee Thu, Jun 8, 2017 | | 2nd | 22:50 Rx2 | Lila Thu, Jun 8, 2017 | | 3rd | 23:28 Rx2 | Tracie Thu, Jun 8, 2017 | | 1st | 18:24 Rx+ | Bob S Thu, Jun 8, 2017 | | 2nd | 19:46 Rx+ | Charles G Thu, Jun 8, 2017 | | 3rd | 21:23 Rx+ | Brandon He Thu, Jun 8, 2017 |
| Steve M | 20:15 Rx | | | Steve T | DNF Rx2 | Started Thrusters 95# | | Bob S | 18:24 Rx+ | | | Charles G | 19:46 Rx+ | | | Eric M | 22:28 Rx | | | Josee | 26:12 Rx | | | Vince | 26:00 Rx2 | RX til 3rd rnd then subbed 30# db thrusters, matador dips and jumping BMU | | Tracie | 23:28 Rx2 | | | Cherise | 24:30 Rx2 | | | Carolyn | 24:46 Rx2 | Red band ring dips black last 5, 14# wb | | Sterling | 27:00 DNF Rx | 3 Wall balls, round 3 of 2nd couplet. | | Lila | 22:50 Rx2 | (Including last triplet 27:20ish) ring row, pull up, blk band, band strict, ab mat, 4-75#, 11-55# | | Katheryn | 26:45 Rx3 | RX2 except box dips w/ a jacked up shouler | | Brandon He | 21:23 Rx+ | | | Kou | 27:00 | Scaled because I'm new. | | Scott B | 27:00 Rx3 | Rx but red band ring dip. Got to 2nd of the triplet on 3rd round CTB | | Taeja | 26:32 Rx2 | sub-jumping CTB, jump BMU, negatives HSPU | | Joshua B | 25:29 Rx | | | Todd N | 26:22 Rx | | | Jeremy B | 27:00 dnf Rx2 | Was on last rower 150m in | | Nate D | 24:50 Rx | Can't breathe | | Jonathan A | 22:30 Rx2 | | | Kevin E | 22:08 Rx2 | | | YoungChol | 27:00 Rx2 | | | Corin | 27:00 Rx2 | Purple band dips, jumping CTB pullups |
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SKILL WORK 6/8/17
(Reps, Rx+, Rx2, Rx3)
12 mins alternating between
EVEN MINS
Hollow Rocks-10-20 reps
ODD MINS
Ring Muscle Ups-1-5 reps or Practice turnovers w feet on ground or more advanced on box
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SHRED 6/8/17
(Reps)
WARM UP-while you still can with the BOB
WORKOUT:
6-4 min rounds
Run-100 m
Sled Push-20 m (90#/70#)
KB Swings-20 reps (53#/35#)
with any time remaining
AMRAP-DB Clusters
COOLDOWN
Legs! Couch Stretch/Wall stretch/Seated forward fold
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WARM UP 1/12/17.
(Check In)
FOAM ROLL-Full body especially sore areas 1-2 mins
GROUP WARM UP
Upon arrival or after Foam rolling
Jog-500 m-Bike 1/2 mile and Row-500m
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Then as group
Wall squats-10-15 reps
Mtn Climbers-30 reps
Plank-15 secs
Push up w scap retractions-15 secs
Dynamic Plank-15 secs
Samson Stretch-30 secs R/L
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Thumbs Up-15 reps
Band Face Pull pulls and pull downs-10
Hanging Hollow Rocks-30 secs
Strict Pull Ups-5-10 reps
INDIVIDUAL COOLDOWN
Puppy Pose-1 min
Couch Stretch-1 min R/L
Seated Forward lean-1 min R/L
Shoulder Stretch-1 min R/L
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STRENGTH WOD 6:30pm 6/8/17
(Weight)
A. Front Squats
build to 5RM then 2 speed drops sets at 65%
B. Clean Pulls (use straps if Brogan allows it)
3-3-3-3-3
80-90%
C. Accessory Work
3 rounds
Close Grip Bench Press-8 reps(moderate 65-80%-)
GM-10 reps
Weighted Planks-30 sec w 55#/35# plate longer if able.
REST 2 mins
| Kevin E | A) 185# for 4, 175# for 5 B)high pulls, worked on form, upt0 Rx | 115#. C1) 119.8 all 3 rds. C2) 1 rd @ bar weight. C3) skipped |
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