WOD Blog
 | Thu, Jul 6 2017 |  |
| METCON 7/6/17 | SKILL WORK 11/3/15-7/6/17 | WARM UP 7/6/17 | SHRED 7/6/17 | Other Results |
METCON 7/6/17
(Reps, Rx+, Rx2, Rx3)
AMRAP in 18 mins of
10-Burpee Bar Muscle Ups
20-DB Push Press (55#/35#)
30-Calorie Row or Bike
50-Wallballs (20#/10'-14#/9')
80-Double Unders
GOAL: 370 reps+
Rx+: 30#/10'-20#/10'
Rx: As written
Rx2: 14#/10'-10#/8' Sub Jumping BMU and single DB 55#/35#,
Singles 80 reps + 40 Lateral hops
Rx3: See coach for mods
| 1st | 239 Rx | Julia Goldst Thu, Jul 6, 2017 | | 2nd | 318 Rx2 | Taeja Thu, Jul 6, 2017 | | 3rd | 237 Rx2 | Janalyn Thu, Jul 6, 2017 | | 1st | 381 Rx+ | Christopher T Thu, Jul 6, 2017 | | 2nd | 275 Rx+ | Brandon He Thu, Jul 6, 2017 | | 3rd | 241 Rx+ | Robson Thu, Jul 6, 2017 |
| Vince | 290 Rx2 | jumping BMU + CTB PU, 30# PP, 80 SU and 40 LH. Got through 2nd rnd of 30 Cal Bike | | Eric M | 191 Rx | | | Lance | 193 Rx2 | | | Cherise | 195 Rx3 | jumping PU; 35# single arm; row; 14# WB; DU | | Carolyn | 205 Rx3 | | | Julia Goldst | 239 Rx | | | Christopher T | 381 Rx+ | | | Steven A | 194 Rx2 | 160 single unders, count as 80 reps | | Brandon He | 275 Rx+ | sorry original post was incorrect | | Josee | 225 Rx2 | JMU, 20# DB PP | | Scott Chr | 210 Rx | | | Taeja | 318 Rx2 | sub jump BMU | | Joshua B | 246 Rx | | | Andrew R | 248 Rx2 | | | Robson | 241 Rx+ | | | Spencer Ch | 241 Rx2 | 2nd round did jbmu, 35 on PP | | Jared A | 196 Rx2 | | | Janalyn | 237 Rx2 | | | Scott B | 157 Rx2 | | | Kou | 101 Rx2 | YEAH |
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SKILL WORK 11/3/15-7/6/17
(Time, Rx+, Rx2, Rx3)
With a 15 min timer collect.
Rx/Rx+
50-Weighted Pull Ups(you pick the weight)
50-Strict Handstand Push Ups
Rx2/Rx3
100 Ring rows or 75 Band assisted Strict Pull ups
100 Incline Push Ups or 75 Parallette Dips
| 1st | 10:11 Rx2 | Carolyn Tue, Nov 3, 2015 | | 2nd | 11:08 Rx3 | Cherise Tue, Nov 3, 2015 | | 3rd | 15:00 | Saori Tue, Nov 3, 2015 | | 1st | 50 strict HSPU, 50 strict PU at 10lbs Rx | Joshua B Thu, Jul 6, 2017 | | 2nd | 15:00 Rx | Eric M Thu, Jul 6, 2017
Jonah M Tue, Nov 3, 2015 |
| Eric M | 15:00 Rx | | | Joshua B | 50 strict HSPU, 50 strict PU at 10lbs Rx | |
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WARM UP 7/6/17
(Check In)
FOAM ROLL-Chest, Calves, Quads, Bootayy! 30-60 secs at least per muscle does anyone ever do or read this....
GROUP WARM UP
Upon arrival collect 200 singles and 50 DU's
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EMOM for as long as the coach wants
3-Burpees
5-Wallballs
7-Jumping Pull Ups
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Thumbs Up/Breastrokes-30 secs
Face Pulls and band pulldowns-30 secs
Hang w scap retractions-30 secs
Hanging rocks-30 secs
Strict Pull Ups
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Handstand Hold-30 secs
W partner handstand walk-10-20 ft or stay in place 1 min
COOLDOWN
Collect 50 Reverse curls you choose weight and
Couch stretch-2 min R/L
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SHRED 7/6/17
(Reps)
WARM UP-
For as long as COACH wants
EMOM agility ladder 2 times
Bike remaining min
then
Collect-30 Sledges
Hip rotations- 15 R/L
Praying Pose to Hammy-30 secs
WORKOUT: 5 rounds
Sledges-1 min
Agility Ladder-1 min (jump ins jump outs spin and repeat)
Bike-1 min
KTC or Leg Raises-1 min
Jump Squats-1 min
REST 1 min
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