WOD Blog
 | Fri, Jul 7 2017 |  |
| METCON 7/7/17 | WEIGHTLIFTING 7/7/17 | WARM UP 7/7/17 | 9:30AM SHRED 7/7/18 | WARM UP 7/8/17 |
METCON 7/7/17
(Reps, Rx+, Rx2, Rx3)
5-3 min rounds
Run-300 m
TTB-15 reps
with time remaining Dave Sit Ups
GOAL: 100 Dave Sit Ups+ Score starts at Sit Ups
Rx+: Sub GHD Sit Ups
Rx: As written
Rx2: Sub 5 TTB & 10 KTC and Sit Ups
Rx3: Run 200 m. Sub 15 KTC and Sit Ups
| 1st | 103 Rx | Abigail Fri, Jul 7, 2017 | | 2nd | 82 Rx | Bethany Fri, Jul 7, 2017 | | 3rd | 40 Rx | Kristen Od Fri, Jul 7, 2017 | | 1st | 98 Rx | Steve M Fri, Jul 7, 2017 | | 2nd | 82 Rx | Eric M Fri, Jul 7, 2017 | | 3rd | 80 Rx | Robson Fri, Jul 7, 2017 |
| Joshua B | 54 Rx | | | Robson | 80 Rx | | | Scott B | 1 Rx2 | | | Vince | 104 Rx2 | | | Sterling | 15 | I was able to do 15 TTB rounds 1-3. Round 4 was 11, and 5 was 12. | | Cherise | 27 | row; KTC | | Carolyn | ???????? | Oh man! 🙄 | | Bethany | 82 Rx | | | Abigail | 103 Rx | | | Seth B | 78 | subbed Row tore hand but still no ab endurance | | Steve M | 98 Rx | | | David V | 58 Rx3 | | | Eric M | 82 Rx | | | Kristen Od | 40 Rx | | | Jared A | 60 Rx2 | | | Keith C | 40 Rx2 | | | Jonathan A | 99 Rx2 | | | Taeja | 15 Rx2 | first metcon I've ever strung TTB (5) | | Hayleigh | 23 Rx2 | |
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WEIGHTLIFTING 7/7/17
(Weight)
E2MO2M for 8 rounds
DELOAD next week we MAX!!!!!!!
Clean & Jerk-2 reps @60-75% ONLY
Focus on technique and speed!
| 1st | 155 Rx | Hayleigh Fri, Jul 7, 2017 | | 2nd | 90 Rx | Cherise Fri, Jul 7, 2017 | | 3rd | 70 Rx | Carolyn Fri, Jul 7, 2017 | | 1st | 195 Rx | Robson Fri, Jul 7, 2017 | | 2nd | 175 Rx | Joshua B Fri, Jul 7, 2017 | | 3rd | 165 Rx | David V Fri, Jul 7, 2017 |
| Joshua B | 175 Rx | | | Robson | 195 Rx | | | Vince | 85 Rx | | | Derek A | 115 Rx | | | Sterling | 155 Rx | | | Cherise | 90 Rx | | | Carolyn | 70 Rx | | | David V | 165 Rx | 95, 135, 165 | | Eric M | 155 Rx | | | Keith C | 95 Rx | Floor press | | Hayleigh | 155 Rx | | | Steven A | 115 Rx | |
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WARM UP 7/7/17
(Check In)
FOAM ROLL-full body especially quads,Upper traps,glutes
GROUP WARM UP
Jog-400 m
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3 rounds
10 Sit UYps
5 KTC or TTB or KTE
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Walking Lunges-50 ft
Band Pass throughs-30 secs
Spiderman to Hammy-30 secs R/L
Samson Stretch-30 secs R/L
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w barbell
Bent Over Row-10 reps
GM-10 reps
3 position clean-3 reps
Press complex-3 reps
C&J-3 reps
INDIVIDUAL COOLDOWN
Back Extension 3x15 reps
Wall Stretch-2 mins
Lat stretch using wall-2 mins
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9:30AM SHRED 7/7/18
(Check In)
WARM UP with SETH at 9:30!!! NO 5:30AM
WORKOUT:
6 mins to perform
100-Double Unders
50-DB Snatch
25-Bench or Ring Dips
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6 mins to perform
100-Flutterkicks
50-Push Ups
25-Pull Ups
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6 mins to perform
100-Bicycle Crunches
50/40 Row Calories
25-Shoot Throughs (count push up and dip as 1)
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6 mins to perform
100-Side Planks w hip dip (50 each side)
50-Jump Pull Ups
25-DB Single STO (go heavier than normal)
COOLDOWN
ROMWOD focus on Chesticles and shoulders
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WARM UP 7/8/17
(Check In)
FOAM ROLL- Full body!!!! Especially underside of foot calves and chest use lacrosse ball for foot. But nobody ever reads or does this....
GROUP WARM UP
Row or Bike or Jump Rope-2 mins
then
Downward Dog-30 secs
Standing Forward Fold-30 secs
Side Plank w hip dip-30 secs R/L
Stationary Inchworms-30 secs
then
Burpee-5 reps
KB Swings-10 reps
Box Jumps-5-10 reps
INDIVIDUAL COOLDOWN
Rotator cuff work 4 directions orange band-2x15 reps per direction
Band OH stretch and Hamstring stretch-2 mins
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