WOD Blog
 | Tue, Jun 13 2017 |  |
| BUILT BY BOB PARTNER METCON 6/13/17 | WARM UP 6/13/17 | SKILL WORK 6/13/17 | SHRED 6/13/17-6/12/18 | STRENGTH WOD 6:30PM 6/13/17 |
BUILT BY BOB PARTNER METCON 6/13/17
(Reps, Rx2, Rx3)
18 min AMRAP
One Partner working at a time, except for row and bike.
Partner that rows first will bike second and vice-versa.
Can't start next portion until 15 calories of rower and bike are done (i.e. partners bike and row at same time)
'JACKIE'
1000m Row
50 Thrusters (45#/35#)
30 Pull-ups
--then--
As a team collect 15 calories with Rower and Bike
--then--
'DIANE'
21-15-9
Deadlift (225#/155#)
HSPU
--then--
As a team collect 15 calories with Rower and Bike
--then--
'GRACE'
30-C&J (135#/95#)
--then--
with any time remaining
AMRAP-Ring Muscle Ups
GOAL: Rep score starts at RMU. Try to keep up with Bob's team and get 10 RMU
Rx: As written
Rx2: Sub 155#/95#-HPC&J 95#/65# and HR Push ups end with partner pull ups or pull ups
Rx3: See coach for further mods or individual version.
| 1st | 18:00 DNF Rx | Saori Tue, Jun 13, 2017 | | 2nd | 14 Rx | Julia Goldst Tue, Jun 13, 2017 | | 3rd | 18:00 Rx2 | Carolyn Tue, Jun 13, 2017 | | 1st | 18 Rx | Wesly Tue, Jun 13, 2017 | | 2nd | 17 Rx | Seth B Tue, Jun 13, 2017 | | 3rd | 5 RMU Rx | Steve M Tue, Jun 13, 2017 |
| Steve M | 5 RMU Rx | Partner Ben Russell | | Steve T | DNF Rx2 | Got to C&J's | | Seth B | 17 Rx | w Chris-T! | | Sterling | DNF | RX 1.5 - 155 DL, subbed some HSPU for HRPU. Got to 2nd 15 cal. | | Luis Mu | DNF Rx | Got to C&J's | | Vince | DNF Rx2 | Got carried by Sterling. We will miss you Bob. | | Saori | 18:00 DNF Rx | Got to the beginning of the 3rd row/bike part. | | Wesly | 18 Rx | Nate D. partner | | Carolyn | 18:00 Rx2 | DNF Kami got to 9 hs | | Jade S | dnf Rx2 | 3 c&j did hspu | | Kevin E | 18:00 DNF Rx2 | partner: Cory. 11 C&J. shoulder killing | | Julia Goldst | 14 Rx | w/ six pack Sarah | | Kaddie | DNF Rx2 | w/Garrett, 125# DL, 85# C&J, HR push ups |
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WARM UP 6/13/17
(Check In)
FOAM ROLL-Hamstrings,Quads,Delts then use lacrosse ball on forearms traps and calves
GROUP WARM UP
Row-90 secs
Bike-90 secs
Handstand Hold-30 secs
Side Plank R/L off hand-15 secs
---------------------------------
w barbell
10 tempo deadlift
10-thruster
10-hangclean and jerk or press
---------------------------------
hanging hold w scap retractions-30 secs
hanging hollow rocks-30 secs
strict pull ups-5-10 reps
COOLDOWN
Hip stretch with twist- 2 mins R/L
|
SKILL WORK 6/13/17
(Weight)
EMOM for 12 alternating minutes
Side deadlift-8 reps
Side Plank-20-30 secs
On next min move to other side
| Sterling | 95 Rx | | | Carolyn | 55 Rx | | | Kaddie | 65 Rx | |
|
SHRED 6/13/17-6/12/18
(Time)
WARM UP- With the TODD
Coach adjust run distance off experience level
WORKOUT: AMRAP's to Run
AMRAP in 5 mins
Sit Ups-10 reps
D-Ball over shoulder-10 reps
-----------------
In 5 mins
Run 400m rest w time remaining
-----------------
AMRAP in 5 mins
Strict Sit Ups or Lying TTB-10 reps
DB STO single-10 reps total
------------------
In 5 mins
Run 600m rest w time remaining
------------------
AMRAP in 5 mins
Pike Ups-10 reps (off rower)
DB snatch alt-10 reps total
—————————
For time!
Run 800 m
ROMWOD
Lower body mostly
| Tracie | 39;00 Rx | | | Diane | 40 Rx | Felt Good |
|
STRENGTH WOD 6:30PM 6/13/17
(Weight)
A. Clean Deadlift w 2 sec pause at knee
5-5-5-5-5
75% on up
B. Snatch Grip Push Press
5-5-5-5-5
75% on up of Snatch
C. Accessory Work
3 rds
Pull-ups-Max reps
Ab Rollouts-10 reps
DB Rows 8 each arm
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