WOD Blog
 | Thu, Aug 24 2017 |  |
 | Happy Birthday: Emily M |
| METCON 8/24/17 | SKILL WORK 8/24/17 | SHRED 8/30/17 | WARM UP 8/24/17 |
METCON 8/24/17
(Reps, Rx+, Rx2, Rx3)
3 rounds for MAX reps of
CTB Pull Ups-1 min
Run-1 min to SPRINT 200 m!
GHD Sit Up-1 min*
Rope Climb-1 min to do 2 ascent
Burpee to plate-1 min 2-45# plates for all.
REST 1 min
*For those that don't do these consistently please Sub to parallel only.
GOAL/SCORING:120 reps+ Only score if you finish Run and Rope Climbs(Which do not count towards 120) once you cannot do this SCORE will not count further, but you can still participate, please scale to Rx2/Rx3 if it seems unobtainable
Rx+: Medball Run 20#/14#, legless sub BBJO 24''/20''
Rx: As written
Rx2: Scale to 150m Run, Ring Rowsx10 for RC or 1 RC and Jumping CTB Pull Up, Strict Sit Up
Rx3: Run 100m Ring Rowsx7 reps or Rope Rowsx3, Sub Jump Pull Up and Sit Up
| 1st | 129 Rx | Saori Thu, Aug 24, 2017 | | 2nd | 127 Rx | Kaddie Thu, Aug 24, 2017 | | 3rd | 155 Rx2 | Diana W Thu, Aug 24, 2017 | | 1st | 101 Rx | Derek N Thu, Aug 24, 2017 | | 2nd | 75 Rx | Ryan Pow Thu, Aug 24, 2017 | | 3rd | 67 Rx | Luis Mu Thu, Aug 24, 2017 |
| Diana W | 155 Rx2 | | | Derek N | 101 Rx | | | Tracie | 144 Rx2 | | | Luis Mu | 67 Rx | | | Katheryn | 128 Rx3 | heavily modified for my leg | | Ryan Pow | 75 Rx | | | Vince | 212 Rx2 | | | Saori | 129 Rx | | | JASON BEN | 130 Rx2 | | | David V | 125 Rx2 | Jumping CTB, 150 M run, Short rope x2, GHD | | Keith C | 205 Rx2 | | | Sterling | 103 Rx2 | Regular PU, 200 m, GHD, 1 rope climb, did not complete 3rd rc, 10 reps not counted | | Brandon C | 128 Rx3 | | | Kaddie | 127 Rx | |
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SKILL WORK 8/24/17
(Weight)
3 rounds of
Min 1: R Heavy As An Elephant Turkish Get Up-2 reps
Min 2: R Side Plank w Hip Dip-15 reps
Min 3: L Heavy As An Elephant Turkish Get Up-2 reps
Min 4: L Side Plank w Hip Dip-15 reps
You should try to increase in weight for TGU and you may also hold a plate on hip on Side Plank.
| David V | 50x kb Rx | | | Sterling | 35 Rx | 35 left hand, 55 right hand. |
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SHRED 8/30/17
(Reps, Rx+, Rx2, Rx3)
WARM UP- With the TODD & SETH!
Row-500 m upon arrival
Jump Rope-1 min
Push Ups-15 reps
Hanging Hollow Rocks-30 secs
Grab your Battle Rope, Dumbbells and a Bench
Perform 30 secs of each movement
WORKOUT: 3 rounds
90 secs: 12 Rope Slams w time left KTC AMRAP
90 secs: 12 Burpees w time left DB Push Press AMRAP
90 secs: 12 DB Powercleans w time left Pull Ups AMRAP
90 secs: 12 DB Bench Press w time left Incline Push Ups AMRAP
90 secs: 12 Cal Row w time left Double Unders AMRAP
REST 90 secs
ROMWOD
Focus on Chest Delts and Lats
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WARM UP 8/24/17
(Check In)
FOAM ROLL-Lats,Traps,Chest,Delts and of course QUADS! 30-60 secs of each using lacrosse ball or your friends fingers on smaller muscle groups
GROUP WARM UP
3 rounds
Jog-100-200 m
Burpee-3-5 reps
Turkish Get Up w only a Fist or light DB-2 Reps R/L
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Walking Plank-30 secs
Side Plank w hip dip-10 R/L
Thumbs Up-30 secs
Breaststrokes-30 secs make it burn
Rope Rows or Ring Rows-5 reps
Hanging Hollow Rocks-30 secs
Pull Ups-5 reps
Review Rope Climb and TGU if needed
COOLDOWN
Band Lateral Opener-2 mins R/L
Back Extensions-3x15-20 reps
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