WOD Blog
 | Tue, Jul 4 2017 |  |
| HERO WOD HOLBROOK 7:30am 7/4/17 | SHRED/TRAVEL WOD 7/4/17 | WARM UP 6/4/16 | METCON 8/19/16-7/5/17 |
HERO WOD HOLBROOK 7:30am 7/4/17
(Time, Rx+, Rx2, Rx3)
'Holbrook'
10 rounds, each for time of:
5 Thrusters (115#/75#)
10 Pull-ups
100 meter Sprint
Rest 1 minute
GOAL: Finish sub 20 CAP at 30 mins each round under 55 secs. Stay within 5-10 secs of your best.
Rx: As written
Rx2: 95#/65#, Sub 5 Pull ups or 10 Jumping CTB Pull Ups
Rx3: Dumbbell Thruster 35#/20# pair, Sub jumping pull ups
| 1st | 17:46 Rx | Julia Goldst Tue, Jul 4, 2017 | | 2nd | 21:54 Rx | Taeja Tue, Jul 4, 2017 | | 3rd | 23:56 Rx | Saori Tue, Jul 4, 2017 | | 1st | 18:31 Rx | Todd N Tue, Jul 4, 2017 | | 2nd | 19:14 Rx | Hunter M Tue, Jul 4, 2017 | | 3rd | 21:45 Rx | Scott Chr Tue, Jul 4, 2017 |
| 1st | 17:46 Rx | Julia Goldst Tue, Jul 4, 2017 | | 2nd | 21:54 Rx | Taeja Tue, Jul 4, 2017 | | 3rd | 23:56 Rx | Saori Tue, Jul 4, 2017 | | 1st | 18:06 Rx | Charles G Wed, Jul 4, 2018 | | 2nd | 18:31 Rx | Todd N Tue, Jul 4, 2017 | | 3rd | 19:14 Rx | Hunter M Tue, Jul 4, 2017 |
| Samantha A | 22:16 | PVC thruster, jumping pull ups | | Kou | 23:22 Rx3 | | | Jonathan A | 22:42 Rx2 | 75# Thrusters 10 Pull Ups per set. | | Kevin E | 18:17 Rx2 | 45# thrust, shoulder hurt | | Hunter M | 19:14 Rx | From the Furthest back of the gym.... | | Taeja | 21:54 Rx | | | Julia Goldst | 17:46 Rx | | | Todd N | 18:31 Rx | | | Scott Chr | 21:45 Rx | | | Saori | 23:56 Rx | |
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SHRED/TRAVEL WOD 7/4/17
(Reps)
WORKOUT: EMOM to AMRAP
Every minute on the minute for 14 mins
5 Burpees
10 Air squats
Sprint 100m
---Then AMRAP in 6 mins---
Run-600 m
50 Push ups
100 Air Squats
More advanced 5 Burpee 2 for 1's and 15 air squats on EMOM
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WARM UP 6/4/16
(Check In)
FOAM ROLL-Full body especially forearms,traps,mid back calves and glutes 1-3 mins
GROUP WARM UP
Walking Plank-30 secs
Push Up plank w scap retractions-30 secs
Thumbs up and breastrokes-30 secs
Downward dog-30 secs
Upward dog-30 secs w forearm stretch
Forearm stretch w PVC passthroughs-20 times
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Monster Walks-50 ft
Frankensteins-50 ft
Walking OH PVC Lunges-50 ft
Buttkickers-50 ft
High Knees-50 ft
then
EMOM 3 rds
Thruster- 5 reps w bar
Hanging Hollow Rocks-10
Jog-100 m
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Hang from Pull up Bar-30 secs
Strict Pull Up to Kip-5 of each
Then practice thrusters w 115#/75#
COOLDOWN
Forearm stretch and smash-2 mins
Pigeon stretch w twist-1 min R/L
Band Lat stretch-1 min R/L
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METCON 8/19/16-7/5/17
(Reps, Rx+, Rx2, Rx3)
'STAY AHEAD'
With 3 min Brackets perform
20-Sit Ups
14-Box Overs (24''/20'' for all levels step ups allowed)
Snatch-12-10-8-6-4 reps(Each 3 min bracket you are reducing reps and adding weight)
GOAL/Rules: Every 3 mins you must complete the triplet 1 time. If you finish early you may continue moving if/once you get to 12 min(round 5 continue going through for max total reps at that rep scheme.
Rx+: 1st round-95#/65# 2nd-115#/75#-3rd-135#/95#-4th 165#/115#-185#/125#
Rx: 75#/55#-95#/65#-115#/75#-135#/95#-165#/115#
Rx2: Stay at 75#/55# for Powersnatch
Rx3: Sub Hang Powersnatch Stay at 55#/35#
| 1st | 212 Rx+ | Noelia Wed, Jul 5, 2017 | | 2nd | 321 Rx | Taeja Wed, Jul 5, 2017 | | 3rd | 236 Rx | Katriel-Maria Fri, Aug 19, 2016 | | 1st | 295 Rx+ | Seth B Wed, Jul 5, 2017 | | 2nd | 248 Rx+ | Bob Fri, Aug 19, 2016 | | 3rd | 245 Rx+ | Charles G Fri, Aug 19, 2016 |
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