WOD Blog
 | Fri, Aug 25 2017 |  |
| METCON 8/25/17 | WEIGHTLIFTING 8/25/17 | WARM UP 8/25/17 | SHRED 8/31/18 |
METCON 8/25/17
(Time, Rx+, Rx2, Rx3)
'DOUBLE TROUBLE'
6 rounds for time of
10-Thrusters (95#/65#)
15-Wallballs (20#/10'-14#/9')
30-Double Unders
GOAL: Finish under 12 mins CAP at 15 mins
Rx+: Perform 7 rounds under CAP
Rx: As written
Rx2: Perform 4 rounds and you may sub Lateral hops
Rx3: 75#/55#, 14#/10'-10#/9' sub SUx3 or Lateral hops
| 1st | 14:00 Rx | Rachel T Fri, Aug 25, 2017 | | 2nd | 15:00 DNF Rx | Kami Fri, Aug 25, 2017
Saori Fri, Aug 25, 2017
Cherise Fri, Aug 25, 2017 | | 3rd | 13:24 Rx2 | Janalyn Fri, Aug 25, 2017 | | 1st | 13:48 Rx | Brad Le Fri, Aug 25, 2017 | | 2nd | 15:00 DNF Rx | Ryan Pow Fri, Aug 25, 2017 | | 3rd | 12:42 Rx2 | JASON BEN Fri, Aug 25, 2017 |
| Derek A | Dnf Rx2 | #75 thrusters to work on form, #20 wall ball | | Tracie | 15:00 DNF Rx3 | 4RDs | | Cherise | 15:00 DNF Rx | 208 reps; first round 20# WB | | Katheryn | 15:00 DNF Rx3 | | | Scott B | 15:00 Rx3 | 4th round complete +1 thruster in 5th | | Rachel T | 14:00 Rx | | | Vince | 15:00 DNF Rx3 | Got to RND 6 wall balls. 285 reps. | | Ryan Pow | 15:00 DNF Rx | 4 rds | | Saori | 15:00 DNF Rx | 6 th rd + 4 WB | | Keith C | 15:00 DNF Rx3 | Got to Rd 6 wallballs | | Corin | 15:00 Rx3 | On my 4th round of wallballs | | Parker | 15:00 Rx2 | Finished up to fifth round of wallballs | | Jonathan A | 15:00 DNF Rx2 | Finished 3 Rounds w/ Lateral Hops | | JASON BEN | 12:42 Rx2 | | | Anthony A | DNF Rx3 | 190 reps | | David V | 15:00 DNF Rx3 | 75# after 1st rnd, 3 rnds + 26 reps | | Megan A | 15:00 Rx3 | DNF | | Brad Le | 13:48 Rx | | | Janalyn | 13:24 Rx2 | DU's | | Brandon C | 15:00 DNF Rx2 | 3 rounds + 20 reps | | Kami | 15:00 DNF Rx | 4rds + 13reps, DU/lateral hops |
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WEIGHTLIFTING 8/25/17
(Weight, Rx+, Rx2, Rx3)
Week 1 of 4 ECCENTRIC BOX SQUAT
Box Squat*
Work up to 5RM using a 3 sec count on the way down for EACH!!
*Stack plates so hip crease is below knee, DO NOT RELAX ON PLATES KEEP CORE TIGHT!
| 1st | 175 Rx | Katriel-Maria Fri, Aug 25, 2017 | | 2nd | 165 Rx | Corin Fri, Aug 25, 2017 | | 3rd | 135 Rx | Megan A Fri, Aug 25, 2017 | | 1st | 289 Rx | Jonathan K Fri, Aug 25, 2017 | | 2nd | 275 Rx | Brandon C Fri, Aug 25, 2017 | | 3rd | 265 Rx | Deven D Fri, Aug 25, 2017 |
| Jonathan K | 289 Rx | | | Katriel-Maria | 175 Rx | | | Derek A | 135 Rx | | | Cherise | 85 Rx | | | Katheryn | 115 Rx | | | Rachel T | 125 Rx | | | Vince | 150 Rx | | | Ryan Pow | 255 Rx | | | Saori | 75 Rx | | | Keith C | 175 Rx | | | Corin | 165 Rx | | | Parker | 220 Rx | | | Jonathan A | 175 Rx | | | David V | 175 Rx | 185# x 4 reps | | Megan A | 135 Rx | | | Brandon C | 275 Rx | | | Deven D | 265 Rx | |
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WARM UP 8/25/17
(Check In)
FOAM ROLL- Adductors/Abductors, Mid back and Glutes 1 min of each
GROUP WARM UP
Bike, Row or Jump rope for 2-3 mins before
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2-3 rounds
Wide stance Air or Wall Squats-5 reps controlled
Band Thrusters-10 reps
Band SDHP-10 reps
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Sexy Wes Pose-1 min
Spiderman to Hammy-30 secs R/L
Pigeon Stretch-30 secs R/L
Hip Rotations-20 R/L Or Band Side Steps
COOLDOWN
Sex Wes Pose with bands-3 mins
Banded Hip Stretch-2 min R/L
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SHRED 8/31/18
(Check In)
WARM UP with the Seth
Shuttle Jog-200 m
Hop in place-20 reps
Plank-30 secs
Mtn. Climbers-30 reps
Sled Push-10 m w light weight
Box Jump w step down-5 reps
WORKOUT: 8 rounds of
Box Jump-5 reps
Sled Push-10 m
Mtn. Climbers-30 reps
Sprint-100 m
REST 1 min after each round
ROMWOD
Focus on Calves and lower body
| Kaddie | Yes | fastest time: round 5 :54 seconds | | Brad Le | Yes | |
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