WOD Blog
 | Thu, Aug 17 2017 |  |
| METCON 8/17/17. | SHRED 6/29/17 | SKILL WORK 8/17/17 | WARM UP 8/17/17 | Other Results |
METCON 8/17/17.
(Reps, Rx+, Rx2, Rx3)
AMRAP in 21 mins
24-21-18-15
KB swing (53#/35#)
Sit Up
Ring Dip
then
12-9-6-3
CTB Pull ups
Powersnatch (115#/75#)
GOAL: 258 reps+(get to 9's CTB PU)
Rx+: 70#/53#, BMU for CTB and 135#/95#
Rx: As written
Rx2: Sub Dips with black band 35#/26#, then Pull Ups and 95#/65# PS
Rx3: Sub Push Ups Russian swings 35#/26# then Ring rows and DB snatch 50#/35#
| 1st | 268 Rx+ | Julia Goldst Thu, Aug 17, 2017 | | 2nd | 296 Rx2 | Saori Thu, Aug 17, 2017 | | 3rd | 280 Rx2 | Kami Thu, Aug 17, 2017 | | 1st | 376 Rx | Charles G Thu, Aug 17, 2017 | | 2nd | 307 Rx | Hilo Thu, Aug 17, 2017 | | 3rd | 298 Rx | Hunter M Thu, Aug 17, 2017 |
| Charles G | 376 Rx | | | Jared A | 294 Rx2 | | | Seth B | 396 | injured | | Vince | 294 Rx2 | 35# KB swing, Matador dips, JBMU, 50# DB snatch. Missed the amRap part. 'Finished' at 19:31 | | Andrew R | 288 Rx2 | #95 | | Bailey M | 264 Rx3 | | | Caitlin | 267 Rx3 | | | Cherise | 240 Rx3 | 35# KB, purple-band ring dips, purple-band pull ups | | Julia Goldst | 268 Rx+ | | | Hunter M | 298 Rx | strict PU sub due to shoulder | | Katheryn | 246 Rx2 | 26# KB, various band matador, green band p-u | | Bill | 258 Rx3 | | | Jeremy B | 294 Rx2 | Finished at 15:30, didn't realize AMRAP and should have kept going | | Hilo | 307 Rx | | | Keith C | 384 Rx3 | Modified PU's, 35# DB Snatch and KB. Shoulders. | | Kami | 280 Rx2 | 35#KB, matador/bench dips, 65#snatch | | Saori | 296 Rx2 | RX1.5 KB 35#, RD black band, CTB, PS 75# | | Deven D | 257 Rx | | | Brandon C | 276 Rx3 | Powersnatch @ 95# | | Jonathan A | 201 Rx2 | DB Snatch at 30# |
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SHRED 6/29/17
(Rounds)
WARM UP-via Mr. Todd
3 rounds
Jog-200 m
Band GM or Russian swings-10 reps
Squats or lunges or jumping jacks-10 reps alt each round.
WORKOUT:
'FIRECRACKER'
2 rounds
4 mins to
Air Squats-20 reps
KB Swing-20 reps
Run-200 m
-rest with any time remaining in round-
3 rounds
3 mins to
Bodyweight Lunges-16 reps
DB RDL-16 reps
Run-200 m
-rest with any time remaining in round-
4 rounds
2 mins to
Box Jumps-10 reps
DB Powerclean-10 reps
SPRINT!!! 200 m
-rest with any few secs remaining in round-
COOLDOWN/ROMWOD
focus on lower legs and hip flexors
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SKILL WORK 8/17/17
(Weight)
Eccentrics with weighted isometrics 15 min timer
Handstand OR Ring Dip Hold to controlled 3-5 sec eccentric
Chin Up Hold at top to controlled 3-5 sec eccentric
then as active rest
Weighted Plank-30 secs
For buff people perform tempo work and add weight 1 sec up 3-5 sec eccentric and we will measure your guns after
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WARM UP 8/17/17
(Check In)
FOAM ROLL-Delts,Upper Traps,Lats, Triceps biceps and calves 30-60 secs of each
GROUP WARM UP
EMOM for 5 mins
5-KB swings mix height
5-Sit Ups
5-Push Ups mix hand placement
-----------------------------
Plank-30 secs
Hollow hold-30 secs
Pull Up hold-20 secs
Ring Dip hold-20 secs
Handstand hold-20 secs
3 Position Snatch-5 reps each
COOLDOWN
Banded Bully-2 mins R/L
Calf Smash-2 mins
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