WOD Blog
 | Thu, Jun 15 2017 |  |
 | Happy Birthday: Karlene |
| SHRED 6/15/17 | METCON 6/15/17 | WARM UP 6/15/17 | STRENGTH WOD 6:30PM 6/15/17 |
SHRED 6/15/17
(Time, Rx+, Rx2, Rx3)
WARM UP with the Hermano or Seth
1 min - Assault Bike
1 min - Row
1 min - dumbell push press (light)
1 min - double unders
1 min - ring rows/pull ups
20 band pull aparts
20 band pass throughs
20 sec samson stretch R/L
20 sec groiner R/L
20 sec Pray Pose
20 sec Standing Hammy Stretch
WORKOUT: for time
27-24-21-18-15-12-9-6-3
Dumbbell Push Press
Pull ups or Ring Row
--each round--
perform 50 DU's or 75 singles or 150 m Run mix and match
COOLDOWN
Calf Smash & Downward dog-4 mins
| Katriel-Maria | 20:01 Rx | 2x20#, ring rows, 75 singles | | Diane | 25:44 | 75 singles, 2-12lb dumbells, ring rows | | Kristin | 23:44 Rx | |
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METCON 6/15/17
(Time, Rx+, Rx2, Rx3)
4 rounds for time of
Run-400 m
21-Sit Ups
21-KB Swings (53#/35#)
21-Box Overs (24''/20'')
21-Pull Ups
GOAL: Finish under 25 mins CAP at 28 mins
Rx+: 70#/53#, 30''/24'', Sub CTB's
Rx: As written
Rx2: Russian swings 35#/26#, 20'' STEP OVERS ALLOWED Sub Jumping Pull Ups
Rx3: Same as Rx2 but only 3 rds
| 1st | 22:12 Rx | Julia Goldst Thu, Jun 15, 2017 | | 2nd | 27:06 Rx | Taeja Thu, Jun 15, 2017 | | 3rd | 28:00 DNF Rx | Saori Thu, Jun 15, 2017
Kami Thu, Jun 15, 2017 | | 1st | 21:53 Rx | Steve M Thu, Jun 15, 2017 | | 2nd | 22:29 Rx | Seth B Thu, Jun 15, 2017 | | 3rd | 23:42 Rx | Wesly Thu, Jun 15, 2017 |
| Spencer Ch | 25:06 Rx | | | Steve M | 21:53 Rx | | | Eric M | 24:23 Rx | | | Tracie | 28:00 DNF Rx2 | 3 RDs +16 sit ups | | Katheryn | 22:35 Rx3 | rx2 except for 200m run, hamstring acting up | | Derek A | 28 Rx2 | 1 pull up away from finishing 3rd round | | Vince | 24:33 Rx2 | 24' box overs, 35# KB, Jumping pull ups | | Sterling | 28:00 dnf Rx | Timer ran out on final run. | | Cherise | 28:00 DNF Rx2 | finished 3 rounds; 35# KB; jump up, step down; jumping pullups | | Julia Goldst | 22:12 Rx | | | Kami | 28:00 DNF Rx | short 4 BO & 21 PU | | Ryan Pow | 28:00 DNF Rx2 | Subbed ring rows, made it to 4th rd KB | | Seth B | 22:29 Rx | First mile run of the year. NO pain | | Wesly | 23:42 Rx | | | Kevin E | 27:45 Rx2 | Rx1.51. rx BJ. american swings @ 35# | | Jade | 28:00 DNF Rx2 | i got 3 into the box overs | | Nate D | 26:40 Rx | | | YoungChol | 28:00 Rx3 | | | Carolyn | 28:00 | Ran 200 in 4th round | | Scott Chr | 26:40 Rx | | | Kaddie | 24:35 Rx2 | did 24 inch box and chest to bars | | Taeja | 27:06 Rx | first time doing butterfly PUs in metcon!!!!!!!!!!yaaa | | Hunter M | 26:48 Rx | | | Deven D | 27:50 Rx | | | Jonathan A | 27:28 Rx2 | | | Saori | 28:00 DNF Rx | Did 8 pull up on 4th round. |
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WARM UP 6/15/17
(Check In)
FOAM ROLL-Lats,Forearms,Calves,Quads, Glutes 30-60 secs
GROUP WARM UP
Beep test-2 rounds
Side to side hops-20 secs
then
Monster Walks-50 ft
Frankensteins-50 ft
Side Shuffles-50 ft R/L
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Thumbs Up/Breaststrokes/Sarahs swimming-20 secs of each
Hollow Rocks-20 secs
KB Swings/Russians Swings-7 reps each
Pull ups-5 reps
COOLDOWN
Calf Smash-2 mins
Band OH Stretch-2 mins
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STRENGTH WOD 6:30PM 6/15/17
(Weight)
A. Back Squats
build to 5RM then 2 speed drops sets at 65%
B. Snatch Pulls
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
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