WOD Blog
 | Mon, Jul 31 2017 |  |
| WEIGHTLIFTING 7/31/17 | METCON 7/31/17 | WARM UP 7/31/17 | SHRED 7/31/17 |
WEIGHTLIFTING 7/31/17
(Weight, Rx+, Rx2, Rx3)
Week 4 of 4 20 mins to build up to heavy 6 set within 6 sets.
Romanian Deadlift
6-6-6-6-6
Begin at 60% of Deadlift Max and increase in weight pause below knee for 1-2 secs. Use straps and plate under toes to increase ROM for your hammies IF YOU ARE FLEXIBLE.
| 1st | 223.8 Rx | Cherise Mon, Jul 31, 2017 | | 2nd | 205 Rx | Saori Mon, Jul 31, 2017 | | 3rd | 185 Rx | Carolyn Mon, Jul 31, 2017 | | 1st | 305 Rx | David V Mon, Jul 31, 2017 | | 2nd | 295 Rx | Clint Mon, Jul 31, 2017 | | 3rd | 290 Rx | Robson Mon, Jul 31, 2017 |
| David V | 305 Rx | PR! 205, 225, 255, 275, 305 | | Lila | 165 Rx | | | Scott B | 245 Rx | | | Luis Mu | 265 Rx | | | Katheryn | 155 Rx | back tweaked | | Vince | 210 Rx | 10# PR | | Cherise | 223.8 Rx | | | Jared A | 225 Rx | | | Carolyn | 185 Rx | | | Ryan Pow | 235 Rx | | | Saori | 205 Rx | | | Josee | 175 Rx | | | Keith C | 245 Rx | | | Traysen | 245 Rx | | | Robson | 290 Rx | | | Clint | 295 Rx | | | Derek A | 165 Rx | | | Kevin E | 215 Rx | | | Jonathan A | 165 Rx | |
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METCON 7/31/17
(Time, Rx+, Rx2, Rx3)
'Choices..Choices?..CHOICES!'
5 rounds of
15-KB Swings (53#/35#)
12-Lateral Burpees
6-Powercleans (135#/95#)
After each round perform 1 of these 3 options. You may mix n match or stay on the same the whole way through.
Option #1-Double Unders/Lateral Hops-50 reps
Option #2-Run 200 m
Option #3-Row 250 m
GOAL: Finish under 14 mins CAP at 17 mins
Rx+: 70#/53#, 165#/115#,
Rx: As written
Rx2: 35#/26#, Hang PC 95#/65#
Rx3: Russian Swings 35#/26#, Sub DB Hang Clean 35#/20# pair singles x2
| 1st | 17:00 DNF Rx | Josee Mon, Jul 31, 2017
Saori Mon, Jul 31, 2017
Cherise Mon, Jul 31, 2017
Lila Mon, Jul 31, 2017 | | 2nd | 17:00 Rx2 | Carolyn Mon, Jul 31, 2017 | | 1st | 15:53 Rx+ | Brandon He Mon, Jul 31, 2017 | | 2nd | 14:23 Rx | Clint Mon, Jul 31, 2017 | | 3rd | 17:00 DNF Rx | Ryan Pow Mon, Jul 31, 2017
Scott B Mon, Jul 31, 2017 |
| Brandon He | 15:53 Rx+ | | | Lila | 17:00 DNF Rx | 4 + 22 (DU, run, DU, run) | | Scott B | 17:00 Rx | 2.7 rounds | | Vince | 16:53 Rx2 | 200 Meter run x5 | | Cherise | 17:00 DNF Rx | 3+10; row | | Jared A | 17:00 Rx2 | DNF | | Ryan Pow | 17:00 DNF Rx | 3 rounds + 15 KB | | Carolyn | 17:00 Rx2 | | | Saori | 17:00 DNF Rx | 4+32 Run | | Keith C | 17:00 DNF Rx2 | 3RDs, plus 25 reps | | Traysen | 2.5 rounds | 135 on first set 95 on 2&3 | | Josee | 17:00 DNF Rx | 3 rounds + 3 KB | | Clint | 14:23 Rx | Option - 50 lateral hops | | Derek A | Dnf Rx2 | 3 rounds-44 lbs in swing, did power cleans | | Kevin E | 17:00 DNF Rx2 | 95# PC (from ground) |
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WARM UP 7/31/17
(Check In)
FOAM ROLL-Upper Traps,Forearms,Chest and Front of shoulders with lacrosse ball or softball, Glutes, Hamstrings, Calves w roller
GROUP WARM UP
Jump Rope-1 min
Jog inside or Bike-1 min
Row-1 min
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3 min AMRAP
KB Swings-10 reps
Stationary inchworms w 2 push ups-5 reps
Lateral Burpee over imagninery bar-3 reps
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Praying Pose to Hammy stretch-1 min
Walking Plank-1 min
Standing Forward Fold-1 min
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Barbell-RDL-15 reps w pause below knee vary stance
COOLDOWN
Modified Hurdlers Stretch or Half Saddle-1 min R/L
Seated Forward Fold-2 mins
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SHRED 7/31/17
(Distance, Rx+, Rx2, Rx3)
WARM UP- BIke or row for 3-5 mins
then
Set up plates push 20 m
Plank-1 min
Hollow body-30 secs
Sit Ups-15 reps
PVC Passes-10 reps
OH Carry w Light DB
WORKOUT: With a 20 min timer perform
8 rounds of
20 m DB Pair OH Carry
10-Calorie Row or Bike
15-Sit ups
with any time remaining for max distance
Plate Push
COOLDOWN
ROMWOD for Shoulders lats and abs
| Carolyn | 0 Rx | Did 9 rounds instead |
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