WOD Blog
 | Tue, Jul 11 2017 |  |
 | Happy Birthday: Alex H |
| METCON 'EARN THAT SLURPEE' 7/11/17 | SHRED 8-13-20 | WARM UP 7/11/17 | ABCON (after metcon) 10/6/16-3/2/17-7/11/17 |
METCON 'EARN THAT SLURPEE' 7/11/17
(Reps, Rx+, Rx2, Rx3)
'EARN THAT SLURPEE'
AMRAP in 17 mins
40-Athletic Burpee to jump squat
30-Dave Sit Ups
30-Athletic Burpee to jump squat
30-TTB
20-Athletic Burpee to jump squat
30-KTE or
10-Athletic Burpees to jump squat
AMRAP with time remaining
Squat Snatches (155#/105#)
GOAL: 200 reps Get to Squat snatches hit 10 reps+
Rx+: Opens WOD 13.1 get a top 100 score from 2013 in our region
Rx: As written
Rx2: Burpees stay the same but sub Sit Ups-KTC-TTR-Any snatch from hang 115#/75#
Rx3: Sub regular Athletic Burpees and Sit ups then DB Snatch 55#/35#
| 1st | 176 Rx+ | Taeja Tue, Jul 11, 2017 | | 2nd | 213 Rx | Julia Goldst Tue, Jul 11, 2017 | | 3rd | 200 Rx2 | Kami Tue, Jul 11, 2017 | | 1st | 208 Rx | Robson Tue, Jul 11, 2017 | | 2nd | 202 Rx | Hilo Tue, Jul 11, 2017 | | 3rd | 192 Rx | Kevin E Tue, Jul 11, 2017 |
| Jared A | 181 Rx2 | | | David V | 180 Rx3 | | | Julia Goldst | 213 Rx | 23 snatches | | Bill | 173 Rx2 | | | Katheryn | 201 Rx3 | supermodded for my foot | | Vince | 216 | 75# snatch, dave situps, 11 TTB , rest KTC | | Scott Chr | 195 | 135 squat snatch | | Carolyn | 206 | Ab to js, daves, ktc....35# | | Cherise | 193 Rx3 | A. burpees to jump squats; Dave situps; KTC; situps; 75# snatch | | Steven A | 150 Rx2 | | | Saori | 172 | I did horrible....RX, except 10 KTE, 2 squat clean @125. | | Hilo | 202 Rx | | | Keith C | 205 Rx2 | | | Taeja | 176 Rx+ | 26 snatches at 100# | | Robson | 208 Rx | | | Kami | 200 Rx2 | All Rx except snatches 35#/55# full squat practice | | Josee | 193 Rx2 | 85# squat snatch | | Andrew R | 218 Rx2 | #95 | | Kevin E | 192 Rx | KTC for TTB & KTE. 95# GTO pwr snatch | | YoungChol | 115 Rx | |
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SHRED 8-13-20
(Reps)
2 Rounds:
Bike-10/7 Calories
KB Suitcase Deadlift-5 R/L
Air Squat-10 reps
Bodyweight Reverse Lunge-10 reps
Glute Bridges w/ Pause-10 reps
Spiderman-15 secs R/L
WORKOUT: FOREST I CAN'T FEEL MY LEGS!!!
6-2 min rounds
KB Deadlift pair-20 reps (suggested to go fairly heavy)
w any time remaining AMRAP-Reverse Lunge off 2 plates stacked don't touch knee to floor
---REST 2 mins after all 6 rounds---
6-2 min rounds
Assault Bike-20/15 cals
with time remaining-AMRAP Air Squats mix up stance
*If needed scale reps/calories to have at least 30 seconds on second movement.
ROMWOD OR COOLDOWN
Banded Hip stretch or Twisted Lizard-2 mins R/L
Band Hammy Stretch or Seated Forward Fold-4 mins
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WARM UP 7/11/17
(Check In)
FOAM ROLL-Your face! Jk but nobody reads this so its ok, you should rollout your upper traps, delts, chest, and calves with a lacrosee ball for this and then spend a few mins in upward dog stretching abs and forearms.
GROUP WARM UP
Jumping Jacks w athletic burpees-30 secs
PVC Passthroughs switch grip-10 reps
OHS-10 reps w feet together hands together
Sotts press-5 reps
(coaches use these above to assess mobility for ability to squat snatch)
Lat stretch using pvc or upright-30 secs R/L
Push Up plank w scap retractions-30 secs
Hang with scap retractions-30 secs
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Hanging hollow rocks-KTC-Leg raise-TTB-KTE-3-5 of each
w a barbell
GM-10 reps
Snatch Grip PP-5 reps
OHS-5 reps
3 position snatch-3 reps
COOLDOWN
Band OH Stretch or Spanish soap opera move on wall-2 mins R/L
Standing Forward fold wide stance-2 mins
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ABCON (after metcon) 10/6/16-3/2/17-7/11/17
(Reps, Rx+, Rx2, Rx3)
AMRAP in 10 mins of
Band Crunches hold at bottom-20 reps
Band Paloff Press-20 reps R/L
Fallouts or Ab wheel Rollouts-20 reps
Planned: Wed,Sep12,2018 Tue,Oct3,2017 Tue,Jul11,2017 Thu,Mar2,2017 Thu,Oct6,2016 Wed,Feb24,2016 Tue,Jan12,2016| 1st | 200 Rx | Carolyn Tue, Jul 11, 2017 | | 2nd | 165 Rx | Caitlin Thu, Mar 2, 2017 | | 3rd | 160 Rx | Cassidy Thu, Mar 2, 2017 | | 1st | 188 Rx | Eric P Wed, Sep 12, 2018 | | 2nd | 187 Rx | Tyler B Tue, Jan 12, 2016 | | 3rd | 180 Rx | Charlie Wed, Feb 24, 2016
Scott B Tue, Jan 12, 2016 |
| Carolyn | 200 Rx | | | Steven A | 144 Rx | |
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