WOD Blog
 | Tue, Aug 1 2017 |  |
| CAN YOU BEAT TOMMY 8/1/17 | SKILL WORK 8/1/17-9/2/17 | METCON 8/1/17 | WARM UP 8/1/17 | SHRED 8/1/17 |
CAN YOU BEAT TOMMY 8/1/17
(Time, Rx+, Rx2, Rx3)
As fast a possible bike 32 calories
GOAL: Finish under 25 sec for a guy/35 secs for a girl
(EXTREME GOAL: Finish under 13 secs for a dude 18 for a lady)
Rx+: Click this If you finish under 20 secs/30 secs
Rx: Click this if you hit GOAL
Rx2: Click this if you finish under 30 secs for a guy/45 secs for a girl
Rx3: Click this if you are past Rx2 times.
| 1st | 29 Rx+ | Taeja Tue, Aug 1, 2017 | | 2nd | 1:37 Rx3 | Julia Goldst Tue, Aug 1, 2017 | | 3rd | 2:26 Rx3 | Saori Tue, Aug 1, 2017 | | 1st | 17 Rx+ | Toa Tue, Aug 1, 2017 | | 2nd | 20 Rx | Deven D Tue, Aug 1, 2017 | | 3rd | 23 Rx | Jeremy B Tue, Aug 1, 2017 |
| Spencer Ch | 26 Rx2 | | | Charles G | 26 Rx2 | | | Jeremy B | 23 Rx | | | Cherise | 3:03 Rx3 | You all are beasts! :/ | | Jared A | 37 Rx3 | | | Vince | 53 Rx3 | That was very hard. need to get on the bike more. | | Saori | 2:26 Rx3 | | | Scott B | 1:57 Rx3 | | | Julia Goldst | 1:37 Rx3 | 97 sec | | David V | 42 Rx3 | | | Steve T | 41 Rx3 | | | Deven D | 20 Rx | | | Traysen | 41 Rx3 | | | Toa | 17 Rx+ | | | Taeja | 29 Rx+ | Need to practice using arms more |
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SKILL WORK 8/1/17-9/2/17
(Weight, Rx+, Rx2, Rx3)
A1. Weighted Ring/Matador Dip or Strict HSPU-10-8-8-6-6-4
Paired with
A2. Chin Up hold (Chin over bar not on it)-20 secs+5-10 sec negative.
*Increase in weight or ROM(HSPU) if able, but keep body hollow for Chin up and work towards position and control looking down not up with head.
**For advanced gymnasty people perform
Strict Muscle Ups-1-3 reps every 90 secs for 10 rds
| Cherise | 0 Rx3 | Black band assisted (That's a PR!) | | Vince | Body weight for chin ups Rx3 | Did my first 5 HSPU today!! |
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METCON 8/1/17
(Reps, Rx+, Rx2, Rx3)
AMRAP in 8 mins of
2-4-6-8-10-12-14-16 etc.
Box Jump (24''/20'')
TTB
-----REST 2 mins after 8 mins----
AMRAP in 8 mins of
2-4-6-8-10-12-14-16 etc.
Shoulder to Overhead (95#/65#)
Pull Ups
GOAL: 215 reps+ total
NO STEP UPS Rx/Rx+
Rx+: Sub 30''/24'', HSPU and CTB Pull Ups
Rx: As written
Rx2: 20'' KTC, 75#/55#, Ring Rows
Rx3: 20''/16'', KTC or lying TTB, DB 35#/20# single and jump pull up
| 1st | 226 Rx | Saori Tue, Aug 1, 2017 | | 2nd | 225 Rx | Lila Tue, Aug 1, 2017 | | 3rd | 218 Rx | Josee Tue, Aug 1, 2017 | | 1st | 205 Rx+ | Brandon He Tue, Aug 1, 2017 | | 2nd | 168 Rx+ | Eric P Tue, Aug 1, 2017 | | 3rd | 304 Rx | Charles G Tue, Aug 1, 2017 |
| Steve M | 228 Rx | | | Spencer Ch | 199 Rx | | | Charles G | 304 Rx | | | Brandon He | 205 Rx+ | 136 + 69 | | Josee | 218 Rx | | | Lila | 225 Rx | | | Cherise | 229 Rx2 | | | Carolyn | 173 | BJ, mix of ttb & ktc; 65#, ring rows | | Scott B | 223 Rx2 | 24', KTC + 75 lbs, PU | | Vince | 200 Rx2 | 24', TTB for 4 rounds then KTC, 75#, PU. Forearms are like lead now :) | | Ryan Pow | 175 Rx | | | Saori | 226 Rx | | | David V | 184 Rx2 | | | Eric P | 168 Rx+ | | | Katriel-Maria | 160 Rx | | | Steve T | 160 Rx | | | Deven D | 182 Rx | | | Robson | 240 Rx | 30' Box | | Todd N | 278 Rx | | | Keith C | 246 Rx2 | | | Joshua B | 204 Rx | | | Kevin E | 178 Rx2 | 24' bj |
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WARM UP 8/1/17
(Check In)
FOAM ROLL-Roll out upper quads, abs,lats,forearms again. Delts middle and back, use lacrosse balls for smaller muscles
GROUP WARM UP
Row or bike up to
1-2 miles interval style 30 secs ON 30 sec OFF
during off Upward Dog or Standing Forward Fold
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Hanging Hollow Rocks-20 secs
Hang w scap retractions-20 secs
Hanging KTC-Leg Raise-TTB-Pull Ups--3 reps of each
Kipping Pull Ups-5-10 reps
Handstand Hold-20 secs (Beginners feet on box or less inclined)
Ring Dips-5-10 reps (Beginners feet on box or less inclined)
Practice
C&J Complex-3-5 times w barbell
Powerclean-1 rep
Front Squat-1 rep
Jerk-1 rep
COOLDOWN
Band OH Stretch-2 mins R/L
Upward Dog and/or Scorpion stretch-1-2 mins
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SHRED 8/1/17
(Reps, Rx+, Rx2, Rx3)
WARM UP-Coach Todd or Seth
Frankensteins-50ft
Monsterwalks-50ft
Walking Inchworms-25 ft
Side steps or HIp Rotations-20 R/L
Jog-200-400 m
Reverse lunge-5 reps R/L
DB Single leg DL-5 reps R/L
Hollow Hold-20 secs
WORKOUT: 5 rounds
Run-400 m
Reverse Lunge-30 reps *Feet on 2 plates
Single Legged DB Dl-20 reps (10 per leg)
TTB-10 reps
Hollow body Hold-30 secs
CAP at 25 mins
(option to turn into AMRAP if finish faster than 19 mins)
ROMWOD
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