WOD Blog
 | Tue, Jul 18 2017 |  |
| METCON 7/18/17 | SKILL WORK 9/15/16-7/18/17 | SHRED 7/18/17 | WARM UP 7/18/17 |
METCON 7/18/17
(Reps, Rx+, Rx2, Rx3)
With a 19 min timer running perform
Row OR Bike-120/100 calories
Run-800 m
Double Under-100 reps
TTB-50 reps
AMRAP with time remaining.
GYMNASTY COMPLEX
Burpee-5 reps
CTB Pull Up-3 reps
Bar Muscle Up-1 rep
GOAL: Get to Gymnasty complex, SCORE begins at Double Unders 175 reps+
Rx: As written
Rx2: Sub lateral hops 25 TTB/25 KTC jumping BMU
Rx3: Sub Singles x2 KTC, kipping pull up or jumping CTB x 2
| 1st | 147 Rx | Saori Tue, Jul 18, 2017 | | 2nd | 120 Rx | Josee Tue, Jul 18, 2017 | | 3rd | 113 Rx | Janalyn Tue, Jul 18, 2017 | | 1st | 152 Rx | Robson Tue, Jul 18, 2017 | | 2nd | 151 Rx | Eric M Tue, Jul 18, 2017 | | 3rd | 150 Rx | Deven D Tue, Jul 18, 2017 |
| Steve M | 0 Rx | finished buy in | | Josee | 120 Rx | | | Katheryn | 102 Rx3 | 2x singles, 2 ktc | | Vince | 119 Rx2 | | | Luis Mu | 110 Rx | | | Cherise | 24 | 24 double unders | | Andrew R | 125 Rx | | | Sterling | 79 Rx | | | Scott B | 0 Rx | Bike+Run & times up | | Saori | 147 Rx | Row 7:19 | | Keith C | DNF Rx2 | Run, Row, 10 Lhops | | Robson | 152 Rx | | | Deven D | 150 Rx | | | Eric M | 151 Rx | | | Derek A | 108 Rx2 | | | Brandon C | 9 Rx2 | 9:33 Row | | Janalyn | 113 Rx | | | Jeffrey C | I WAS HERE! | :) | | Kevin E | DNF Rx | Finished buy in | | Marshall | Didn't make it to the scoring portion. | Gassed out on the bike. Made it through the run, but had to be careful |
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SKILL WORK 9/15/16-7/18/17
(Weight)
A1. Weighted Pull up-10-10-8-8-6-6-4-4
Paired with
A2. Ring Dip Hold at Full support-20 secs+5-10 sec negative.
*Increase in weight but keep bodyweight for Dip and work towards mature turnout ring out from body.
**For advanced gymnasty people perform
Strict Muscle Ups-1-3 reps every 90 secs for 10 rds
| Sterling | #5 for 10, #7.5 for 6. Rx | Couldn't do 8 unbroken. | | Vince | 2.5# for 10, 5# for 8, 7.5# for 8 Rx | |
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SHRED 7/18/17
(Time)
WARM UP
WORKOUT: 50-40-30-20-10
Air Squats
Calorie Bike
Sit Ups
Russian Swings
ROMWOD
Focus on lower body especially quads
| Jeffrey C | I was here! | :) | | Kat | 36:12 I finished!! Rx | 15# kb |
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WARM UP 7/18/17
(Check In)
FOAM ROLL-Full body especially chest,lat,delts and traps 30-60 secs
GROUP WARM UP
Row and Bike-2 mins
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Jump Rope-100 singles or 50 DU's
Burpee 2 for 1's-1 min
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Standing forward fold-1 min
Side plank-30 secs R/L
Ring row or Pull up-10 reps
KTC-Leg raise-TTB-3 reps of each
COOLDOWN
3x10 Matador Dips
Band OH Stretch-2 mins R/L
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