WOD Blog
 | Thu, Jul 20 2017 |  |
| METCON 7/20/17 | SKILL WORK 7/20/17 | WARM UP 7/20/17 | SHRED 7/19/18 |
METCON 7/20/17
(Time, Rx+, Rx2, Rx3)
5 rounds
Deadlift-15 reps (185#/125#)
Run-400m OR Row 500m
REST 2 mins
GOAL/SCORE: Your fastest and slowest time combined MM:SS
Kyra fastest 2:25 + Slowest 2:40=5:05 MM:SS
Rx+: Bike at 50-65 rpms as 'ACTIVE REST' for the 2 mins be honest
Rx: As written
Rx2: 155#/105#
Rx3: Hang deadlift or RDL 135#/95#
| 1st | 4:34 Rx+ | Taeja Thu, Jul 20, 2017 | | 2nd | 4:10 Rx | Katriel-Maria Thu, Jul 20, 2017 | | 3rd | 4:45 Rx | Julia Goldst Thu, Jul 20, 2017 | | 1st | 3:52 Rx | Brandon He Thu, Jul 20, 2017 | | 2nd | 4:04 Rx | Justin S Thu, Jul 20, 2017 | | 3rd | 4:21 Rx | Spencer Ch Thu, Jul 20, 2017 |
| Brandon He | 3:52 Rx | 1:51 + 2:01 | | Steve M | 4:46 Rx | 2:01 & 2:45 | | Vince | 4:52 Rx2 | 2:20 + 2:36 | | Lila | 5:07 Rx2 | 2:29 + 2:38 | | Tracie | 6:09 Rx2 | | | Katheryn | 6:11 Rx2 | | | Cherise | 6:55 Rx | 3:11 + 3:44; rowed | | Sterling | 6:45 Rx2 | | | Lance | 9:13 Rx | | | Eric M | 5:41 Rx | | | Justin S | 4:04 Rx | | | Weston W | 5:45 Rx | | | Keith C | 7:11 Rx2 | | | Samantha A | 4:35 | 26 lbs kettle bell w/ 200 meter run for 5 rounds. Fastest and slowest time combined to make my time | | Todd N | 4:37 Rx | | | Jonathan A | 7:08 Rx2 | 135# DL on Last 3 Rounds | | Deven D | 4:28 Rx | 4:25 and 4:03 | | Janalyn | 5:20 Rx2 | | | Katriel-Maria | 4:10 Rx | 1:50 + 2:20 | | Kaddie | 4:50 Rx2 | | | Taeja | 4:34 Rx+ | 2:01, 2:17, 2:33, 2:25, 2:23; worked on breathing rhythm in running | | Spencer Ch | 4:21 Rx | | | Traysen | 5:29 Rx3 | #115 | | Jared A | 5:20 Rx2 | | | Julia Goldst | 4:45 Rx | 2:11+2:34, biked for a little over a minute during rest. | | Hunter M | 4:46 Rx | | | Saori | 4:59 Rx | 2:25 + 2:34 | | Marshall | Completed 4 of 5 rounds Rx3 | Averaged about 7:30 per round |
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SKILL WORK 7/20/17
(Reps)
E2MO2M or with a 18 min timer
Feet elevated Weighted Ring Row-12-12-10-10-8-8
HSPU negatives-2-3 reps of 10 sec HOLD+ 5 sec negatives
More advanced use Handstand walk to wall 6-8' then 10 sec hold then 3-5 kip ups to 3-5 sec negatives.
Beginners feet on floor and HSPU pike ups on box.
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WARM UP 7/20/17
(Check In)
FOAM ROLL-Low back,Glutes,Hamstrings,Calves,Forearms and lats-30-60 secs
GROUP WARM UP
upon arrival Row-500 m
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3 rounds
Easy Jog-100-200-400 m
Walking Inchworms-10 m
Downward Dog-30 secs
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Thumbs Up/Breastrokes-30 secs
Ring Rows-10 reps
Handstand Hold-30 secs
INDIVIDUAL COOLDOWN
Collect a 5 RM Chin up+3x10 Hammer curls
Couch Stretch-2 mins and Wallstretch-2 mins
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SHRED 7/19/18
(Reps)
WARM UP with the STRONGMAN or SETH
WORKOUT: 8 min AMRAPs
8 min AMRAP
Exploding Push Ups-4 reps
Push ball-8 reps
Sledges or Ball Slams-10 reps
--REST 1 min--
8 min AMRAP
Ring Dips or Matador dips-4 reps
Double Dumbbell Push Press-8 reps
Row-10 calories
--REST 1 min--
8 min AMRAP
Strict Pull up or Chin up-4 reps
Ring Row-8 reps
Bike-10 cals
COOLDOWN:
ROMWOD focus on chest and delts primarily.
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