WOD Blog
 | Tue, Jun 20 2017 |  |
| METCON 6/20/17 | SKILL WORK 10/11/16-3/14/17 | WARM UP 6/20/17 | SHRED 6/20/17 | STRENGTH WOD 6:30PM 6/20/17 |
METCON 6/20/17
(Reps, Rx+, Rx2, Rx3)
AMRAP in 20 mins of
100-Double Unders
80-Calorie Bike or Row
60-Alternating DB Snatch (55#/35#)
400 m Run(Count as 40 reps for score not half credit)
30-Alternating Pistols
20-Clean (135#/95#)
10-Bar Muscle Up
GOAL: CRUSH IT & Get into 2nd round!
Rx+: Sub Ring Muscle Up, Sub alt Squatclean w PC up to 20 reps
Rx: As written
Rx2: Sub Lateral Hops, Pistol to box, 35#/20# and HPC 95#/65# Jump BMU
Rx3: See coach for further mod
| 1st | 302 Rx | Saori Tue, Jun 20, 2017 | | 2nd | 280 Rx | Janalyn Tue, Jun 20, 2017 | | 3rd | 384 Rx2 | Taeja Tue, Jun 20, 2017 | | 1st | 423 Rx | Brandon He Tue, Jun 20, 2017 | | 2nd | 340 Rx | Todd N Tue, Jun 20, 2017 | | 3rd | 334 Rx | Spencer Ch Tue, Jun 20, 2017 |
| Steve M | 330 Rx | | | Bill | 308 Rx2 | | | Scott B | 240 Rx | No run...30 secs left | | Sterling | 187 Rx | | | Luis Mu | 235 Rx | | | Vince | 340 Rx2 | finished at 19:19 & forgot to go back to laterals. DOH!! | | Spencer Ch | 334 Rx | I did weighted pistols holding a 15lb plate. Right leg was very questionable. | | Saori | 302 Rx | | | Brandon He | 423 Rx | 83 DUs 2nd round | | Kaddie | 335 Rx2 | | | Kevin E | 302 Rx2 | | | Janalyn | 280 Rx | | | Taeja | 384 Rx2 | singles (hurt hamstring warming up), box pistols, jumping BMU | | Traysen | Got to the cleans Rx2 | | | Todd N | 340 Rx | | | Aspen J | 280 | -- |
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SKILL WORK 10/11/16-3/14/17
(Rounds, Rx+, Rx2, Rx3)
E2MO2M for 12 mins perform
5-Strict Pull Up
10-Kip Pull Up
Plank-30 secs
Rx+: Add 2 BMU before the 5-10
Rx: As written
Rx2: 2-3 Strict Pull Up w band if needed, 7-Ring rows or kip pull ups
For those unable to kip simply practice 3-5 attempts connecting the hollow rock with the hip extension and pull, then move to plank.
| 1st | 3 Rx2 | Cherise Tue, Mar 14, 2017 | | 2nd | 5 Rx3 | Alicia B Tue, Oct 11, 2016 | | 1st | 5 Rx+ | Cody B Tue, Oct 11, 2016 | | 2nd | 4 Rx | Vince Tue, Jun 20, 2017 | | 3rd | 5 Rx2 | Keith C Tue, Mar 14, 2017 |
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WARM UP 6/20/17
(Check In)
FOAM ROLL-Lats, Quads, Calves, Glutes, Forearms and Traps 30-60 sec per muscle group
GROUP WARM UP
Row-1 min
Bike-1 min
Jump Rope-1 min
Close stance squats-20 secs
Hollow Rocks-20 secs
Scap pull-20 secs hanging
Strict Pull Ups-5
Kipping-5 reps or Ring rows
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Bench Dips or Parallette dips or CG push ups-5-10 reps
COOLDOWN
Use lacrosse ball on smalle rmuscles traps forearms and calves.
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SHRED 6/20/17
(Check In)
WARM UP with HOT TODDY or THE SETH
After biking or rowing for 2-3 mins
Band Side Step-30 R/L
Hip Bridge-30 secs
Frog Pump off Box-30 secs
WORKOUT: aka Lady Legs
30 secs-60 secs-90 secs
Wide Stance Air Squats
Reverse Lunge (from deficit)
KB Swing
Sumo Stance KB Deadlift (from deficit)
High Step Up
REST-30 secs-60 secs-90 secs-between rounds
ROMWOD
Program focused on lower body mostly glutes and calves
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STRENGTH WOD 6:30PM 6/20/17
(Weight)
Week 3
A. Clean Deadlift w 2 sec pause at knee
3-3-3-3-3-3
85% on up
B. Snatch Grip Push Press
3-3-3-3-3-3
85% 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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