WOD Blog
 | Thu, Jul 13 2017 |  |
| I SHOULD HAVE STAYED HOME.. 7/13/17 | SHRED 7/13/17 | WARM UP 7/13/17 | Other Results |
I SHOULD HAVE STAYED HOME.. 7/13/17
(Rounds, Rx+, Rx2, Rx3)
AMRAP in 25 mins
5-DB Turkish Get Up (50-55#/35#)
10-Calorie Sprint on Assault Bike or Rower
30-Box Overs (24''/20'')
21-Push Press (95#/65#)
9-Burpee Box Jump Overs (24''/20'')
10 m Seal Walk (from red to white)
GOAL: 3+60 reps (15 Push Press)
STEP UPS ALLOWED FOR ALL LEVELS
Rx+: 70#/50#, 135#/95#, Sub Handstand walk instead of seal walk
Rx: As written
Rx2: Sub 15 Plate Ups for TGU 25#/15#, 75#/55#, 20''
Rx3: Sub 10 Plate Ups for TGU 15#/10#, Pushballs 20#/14#, and 1 min Plank instead of Seal Walk
| 1st | 3+26 Rx | Julia Goldst Thu, Jul 13, 2017 | | 2nd | 3 +2 Rx | Saori Thu, Jul 13, 2017 | | 3rd | 2+2 Rx | Cherise Thu, Jul 13, 2017 | | 1st | 3 + 67 Rx | Charles G Thu, Jul 13, 2017 | | 2nd | 3 + 47 Rx | Clint Thu, Jul 13, 2017 | | 3rd | 3+1 Rx | Robson Thu, Jul 13, 2017 |
| Megan A | 2 Rx2 | Finished 2 Rounds (in 3rd round finished all 21 PP) | | Jared A | 2 +45 Rx2 | +45 reps 35 tug 75 pp | | Katie H | 2 rounds + 1 box jump Rx2 | 20# DB, 55# PP | | Tracie | 2RDs+5BBO Rx2 | | | Katheryn | 2rnd + 6 pp Rx3 | | | Julia Goldst | 3+26 Rx | 11 BJO, bike and jumped | | Vince | 3 + (Rnd 4 -15 PU, 10 cal bike, 30 24' box over, 1 pp @ 75#) Rx2 | | | Cherise | 2+2 Rx | | | Carolyn | 2 +18 Rx2 | 15# tgu, bike | | Charles G | 3 + 67 Rx | 1 burpee box over in round 4 | | Andrew R | 3+3 Rx2 | #20 DB..... 258 | | Courtney E | 1+60 Rx2 | 1st WOD back after a over a month off... that was awful. | | Keith C | 3 Rx2 | | | Robson | 3+1 Rx | | | Clint | 3 + 47 Rx | | | Steven A | 2-5 Rx2 | Basically rx but 35# TGU and 75# | | Jonathan A | 2 +30 Rx2 | 20# TGU's | | Samantha A | 3+30 Rx3 | I'm a beginner | | Brandon C | 2 rounds + 21 reps Rx2 | should have done 95# push press | | Saori | 3 +2 Rx | 35# TGU was soooo heavy to me.... |
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SHRED 7/13/17
(Check In)
WARM UP-
AMRAP in 6 mins
Jumping jacks-10 reps
Band Press or light DB push press-10 reps
Hollow body hold-10 secs
Side Plank-20 secs
Flutterkicks-20 reps
WORKOUT: 6 rounds for time 30 min CAP.
Single arm DB Push Press-20 reps
Side Plank-30 secs R/l (off hand)
Ring Row or Pull Ups-20 reps
Hollow Body Hold-30 secs
Plate to OH-20 reps
Flutterkicks-100 reps
COOLDOWN
ROMWOD focused on upper body and abs
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WARM UP 7/13/17
(Check In)
FOAM ROLL-Full body but especially calves delts and traps
GROUP WARM UP
2 mins to Bike or Row
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EMOM for 3 mins
making a fist bodyweight TGU-2 reps R/L
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AMRAP in 4 mins
Side to side hops-10 reps or Box Overs w step downs-5 reps
Planks w pike ups on sliders-10 reps or Dynamic Plank-20 reps
Band Presses or Front Raises-15 reps
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COOLDOWN
Spend a few mins practicing L-sits
Couch Stretch w Samson reach-2 mins R/L
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