WOD Blog
 | Tue, Aug 29 2017 |  |
| METCON 8/29/17 | SKILLWORK 8/29/17 | SHRED 8/29/17 | GROUP WARM UP 8/26/17 |
METCON 8/29/17
(Time, Rx+, Rx2, Rx3)
'300 OPTIONS'
For time! Partitioning reps as desired. Picking from any of these movements you may do all 7 of them or only 1-300 times
Walking Goblet Lunges (53#/35#)
Pull Ups
Assault Bike (calories)
TTB
Rower (calories)
KB Swing (53#/35#)
Wallballs (20#/10-14#/9')
GOAL: Average 15 rpm(Sub 20 mins CAP at 25 mins)
Rx+: 400 OPTIONS!
Rx: As written
Rx2: 250 options Rx weights
Rx3: 200 options sub 35#/26#, 14#/10'-10#/9', KTC, Jump CTB
| 1st | 15:16 Rx | Kara H Tue, Aug 29, 2017 | | 2nd | 20:11 Rx | Saori Tue, Aug 29, 2017 | | 3rd | 24:58 Rx | Rachel T Tue, Aug 29, 2017 | | 1st | 20:32 Rx+ | Seth B Tue, Aug 29, 2017 | | 2nd | 24:06 Rx+ | Charles G Tue, Aug 29, 2017 | | 3rd | 17:42 Rx | Kyle T Tue, Aug 29, 2017 |
| Steve M | 19:45 Rx | | | Eric M | 19:49 Rx | | | Spencer Da | 23:26 Rx | | | Charles G | 24:06 Rx+ | 17:13 Rx | | David V | 23:32 Rx2 | | | Steve T | 24:00 Rx2 | 250 reps | | Seth B | 20:32 Rx+ | | | Lila | 24:58 Rx2 | 250 reps rx weight | | Kara H | 15:16 Rx | | | Tracie | 24:36 Rx3 | 300reps RX3 weights | | Scott B | 25:00 Rx | 223 reps | | Luis Mu | 260 Rx2 | | | Rachel T | 24:58 Rx | | | Andrew R | 24:20 Rx2 | 250 | | Vince | 24:10 Rx3 | 300 reps, 35# KB, 20# wallball | | Carolyn | 24:10 Rx2 | | | Ryan Pow | 25:00 Rx | 290 reps | | Kyle T | 17:42 Rx | | | Steven A | 24:40 Rx2 | | | Saori | 20:11 Rx | | | Megan A | 21.53 Rx3 | 250 REPS #26KBLunge, #10WB, PU, TTB | | Spencer Ch | 19:25 Rx | | | Keith C | 17:23 Rx3 | Completed 300reps | | Janalyn | 23:34 Rx2 | | | Deven D | 19:29 Rx | | | Derek A | 25:00 Rx2 | 285, sub Ring rows, ktc |
|
SKILLWORK 8/29/17
(Weight, Rx+, Rx2)
After 300 OPTIONS.
Perform
Strict Pull Up-2-2-2-2-2 AHAP any grip
GHD Sit Up or Rollouts-3x6-15 reps
Plank-3x30 secs AHAP
Put in notes what you lift on each
|
SHRED 8/29/17
(Check In)
WARM UP-FOAM ROLL Upper chest traps lats and delts
3 mins of
Burpee 2 for 1 jumping Jacks-30 secs
Hanging of Pull Up Bar-30 secs
Set up stuff do a few reps
WORKOUT:
AMRAP in 20 mins of
5-Burpee over Bench
5-Pull Up or Band Assisted Pull Up
10-DB Bench Press or Push Press
10-DB Bent over Row
30-Double Unders
ROMWOD
|
GROUP WARM UP 8/26/17
(Check In)
FOAM ROLL-Calves,probably someone else's traps then, Full body especially areas you know to be sore.
GROUP WARM UP
Bike, Row-2-3 mins
then
Samson Stretch-30 secs use band
PVC Passthroughs & Pull Aparts-15 reps
Plank-30 secs
Walking Goblet Lunges (53#/35#)
KB Swing (53#/35#)
Wallballs (20#/10-14#/9')
then
Hanging Hollow Rocks KTC-Leg Raise-TTB-3 of each
Pull Ups or Ring Rows-10
INDIVIDUAL COOLDOWN
Work on a weakness for 5-10 mins
Foam roll calves and upper traps with lacrosse ball
|
