WOD Blog
 | Mon, Jul 10 2017 |  |
| WEIGHTLIFTING 7/10/17 | METCON 7/10/17 | WARM UP 7/10/17 | SHRED 8-14-20 | Other Results |
WEIGHTLIFTING 7/10/17
(Weight, Rx+, Rx2, Rx3)
Week 1
Romanian Deadlift
12-12-12-12
Begin at 30% of Deadlift Max and increase in weight below knee for 1-2 secs. Use straps and plate under toes to increase ROM for your hammies.
| 1st | 1125 Rx | Carolyn Mon, Jul 10, 2017 | | 2nd | 195 Rx | Cherise Mon, Jul 10, 2017 | | 3rd | 185 Rx | Taeja Mon, Jul 10, 2017 | | 1st | 13:45 Rx | Jeremiah Mon, Jul 10, 2017 | | 2nd | 370 Rx | Josh C Mon, Jul 10, 2017 | | 3rd | 275 Rx | Robson Mon, Jul 10, 2017 |
| Jeremiah | 13:45 Rx | | | Jared A | 155 Rx | | | Lila | 125 Rx | | | Sterling | 145 Rx | | | Cherise | 195 Rx | | | Ryan Pow | 205 Rx | | | Vince | 175 Rx | | | Saori | 145 Rx | | | Ang | 125 Rx | | | Steven A | 165 Rx | | | Julia Goldst | 175 Rx | | | Taeja | 185 Rx | | | Robson | 275 Rx | | | Josh C | 370 Rx | | | Carolyn | 1125 Rx | | | Derek A | 95 Rx | | | Bill | 205 Rx | | | Katheryn | 115 Rx | first day back with foot injury | | David V | 155 Rx | |
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METCON 7/10/17
(Time, Rx+, Rx2, Rx3)
5 rounds for time of
9-HR Push Ups
11-Hangpowercleans (115#/75#)
30-Lateral Hops
7-Thrusters (115#/75#)
GOAL: Finish under 13 mins CAP off at 15 mins
Rx+: 135#/95#, Sub HSPU
Rx: As written
Rx2: 95#/65#
Rx3: Sub SU's, DB Powercleans, DB Thrusters 35#/20# Incline Push Ups
| 1st | 8:59 Rx | Taeja Mon, Jul 10, 2017 | | 2nd | 13:04 Rx | Saori Mon, Jul 10, 2017 | | 3rd | 13:24 Rx | Julia Goldst Mon, Jul 10, 2017 | | 1st | 10:22 Rx | Clint Mon, Jul 10, 2017 | | 2nd | 13:45 Rx | Jeremiah Mon, Jul 10, 2017 | | 3rd | 14:19 Rx | Deven D Mon, Jul 10, 2017 |
| Jared A | DNF Rx2 | 3 rounds | | Lila | DNF Rx | 4 + 16 | | Sterling | 15:00 DNF Rx | 3 +15 | | Cherise | 15:00 DNF Rx | 231 reps (4+3) | | Jeremiah | 13:45 Rx | | | Vince | 13:26 Rx2 | 75# | | Saori | 13:04 Rx | | | Ryan Pow | 15:00 DNF 3 short of 4 rds Rx | | | Ang | 15:00 DNF, on Round 4 at 6 LH Rx2 | | | Clint | 10:22 Rx | | | Josee | 14:29 Rx2 | 65#; DU | | Julia Goldst | 13:24 Rx | | | Deven D | 14:19 Rx | | | Taeja | 8:59 Rx | unbroken on everything except hops | | Brandon C | DNF Rx2 | 3 rounds | | Kevin E | 15:00 DNF Rx2 | 223 reps. matt crying (didn't work for about a min). 1st workout since vaca(hard to workout again) | | Robson | 14:21 Rx | | | Carolyn | 15:00 Rx2 | Thrusters round 3 🙄 | | Derek A | Dnf Rx2 | 4 rounds | | Bill | 15:00 DNF Rx2 | 4 rds | | Katheryn | 15:00 DNF | step ups in place of hops because of injury | | David V | 15:00 DNF Rx3 | 4 Rounds total. 2 Rounds of Rx2, then subbed SUs for 2 rounds. |
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WARM UP 7/10/17
(Check In)
FOAM ROLL-Hamstrings,Glutes,Quads,Traps,Delts 1 min on each
GROUP WARM UP
2 rds
Band GM or Russian Swings-10 reps
HR Push Ups-5 reps
Walking Plank-20 secs
Side to Side hops-20 secs
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Stationary Inchworms-30 secs
Downward Dog-30 secs
Spiderman to Hammy-30 secs R/L
RDL-15 reps
Thrusters-15 reps
COOLDOWN
50 Rollouts
Banded Hamstring Stretch-2 mins
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SHRED 8-14-20
(Distance, Rx+, Rx2, Rx3)
EMOM for 5 mins
Burpee-2 reps
DB Cleans-4 reps
Pushballs-6 reps
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Alt Scorpions-10 reps
Downward Dog Shoulder Tap-20 reps
Thumbs Up-10 reps
Breaststrokes-10 reps
WORKOUT- With a 20 min timer
8 rounds of
5-Burpees
10-Hang DB Cleans
Medball Run-100 m
15-Push balls
with any time remaining
Rower-For max distance.
ROMWOD
Focus on upper body and calves
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