WOD Blog
 | Sat, Sep 2 2017 |  |
| METCON 9/2/17 | WARM UP 9/2/17 |
METCON 9/2/17
(Reps, Rx+, Rx2, Rx3)
REMEMBER ONLY 8AM CLASS FOR LABOR DAY THEN OPEN GYM UNTIL 11.
5 rounds (45 secs ON 15 secs OFF) cycling through
Powerclean (135#/95#)
Burpee Pull Up
Rower Or Bike(cals)
Over Unders (30''/24'')
Bench Press (135#/95#)
GOAL: 250 reps+
Rx+: 165#/115#, Burpee CTB Pull Up
Rx: As written
Rx2: 95#/65#, Burpee to target 6'', Sub Box Over 24''/20''
Rx3: Hang DB Powerclean 35#/20#, DB Bench Press 35#/20#, Box Over 20''/16''
You can step up and over at Rx2/Rx3
| Lila | 221 Rx2 | 65#, over unders 24', burpee pull up first 3 rounds | | Charles G | 232 Rx+ | | | Jonathan A | 225 Rx2 | 75# Power Cleans, Burpee Pull Ups |
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WARM UP 9/2/17
(Check In)
FOAM ROLL-Full body especially Chest, lats and calves
GROUP WARM UP
Working in groups of 5 finish this
Min 1 Row
Min 2 Burpee Jumping Jacks
Min 3 Hanging Hollow Rocks or Pull Up Strict
Min 4 KB Swing or Band GM
Min 5 Push Ups
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Samson Stretch-30 secs R/L
Side Plank w hip dip-30 secs
Standing Forward Fold-1 min
Upward Dog-30 secs
Thumbs Up-30 secs
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Set up stations and get in groups
cycle through one time at leasurely pace.
INDIVIDUAL COOLDOWN
Banded Lateral Opener-2 mins R/L
Praying Pose-2 mins
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