WOD Blog
 | Fri, Sep 8 2017 |  |
| METCON 9/8/17 | WEIGHTLIFTING 9/8/17 | SHRED 9/8/17 | WARM UP 9/8/17 |
METCON 9/8/17
(Reps, Rx+, Rx2, Rx3)
5 rounds for time of
7-Burpee Bar Muscle Ups
15-Thrusters (95#/65#)
GOAL: Finish under 11 mins CAP at 13 mins
Rx+: Sub Burpee Ring Muscle Ups
Rx: As written
Rx2: 5 rds Sub Burpee CTB Pull Up,& Wallballs 20#/10'-14#/9'
Rx3: 5 rds Sub Burpee Pull Up, Sub DB Thruster single 35#/20#
| 1st | 11:43 Rx2 | Saori Fri, Sep 8, 2017 | | 2nd | 11:27 Rx2 | Rachel T Fri, Sep 8, 2017 | | 3rd | 13:00 Rx3 | Corin Fri, Sep 8, 2017 | | 1st | 84 Rx+ | Charles G Fri, Sep 8, 2017 | | 2nd | 13:00 DNF Rx2 | Jonathan A Fri, Sep 8, 2017
Tyler C Fri, Sep 8, 2017
Scott B Fri, Sep 8, 2017
Derek A Fri, Sep 8, 2017 | | 3rd | 12:45 Rx2 | Anthony A Fri, Sep 8, 2017 |
| Nick | DNF Rx2 | -final round, sub jumping pull-ups | | Lila | 11:53 Rx3 | Burpee pull up, wallball | | Derek A | 13:00 Rx2 | Through burpees on round 5 | | Scott B | 13:00 Rx2 | CTB+Thrusters = 3 rds | | Katheryn | 13:00 dnf | modwod, burpee p-u, wallballs | | Vince | 8:09 Rx2 | | | Saori | 11:43 Rx2 | my thighs were shot even before the workout ;( | | Charles G | 84 Rx+ | 3rds + 11 thrusters | | Rachel T | 11:27 Rx2 | | | Corin | 13:00 Rx3 | (105 reps) burped pull-ups, wallballs | | Tyler C | 13:00 Rx2 | Scaled to 75# on thrusters and burpee CTBs | | David V | 10:56 Rx2 | 5 rnds + 7 reps (Jumping BMUs) | | Anthony A | 12:45 Rx2 | I may hav misscounted.... | | Megan A | DNF Rx2 | Finished 4 Burpee CTB start round 5 | | Janalyn | 11:59 Rx3 | Burpee pull up, 14# wallball | | Deven D | 11:38 Rx2 | 30 lb wallball, burpee CTB | | Brandon C | DNF Rx2 | 30# wallball, 4rds burpee CTB, 10 wallball sin round 4 | | Jonathan A | 13:00 DNF Rx2 | CTB 75# Thrusters. 4Th Round CTB +9 |
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WEIGHTLIFTING 9/8/17
(Weight, Rx+, Rx2, Rx3)
Week 3 of 4 ECCENTRIC BOX SQUAT
Box Squat*
Work up to 2RM using a 3 sec count on the way down for EACH!!
*Stack plates so hip crease is below knee, Unless your are over 6'5'' DO NOT USE BENCH OR BOX. DO NOT RELAX ON PLATES KEEP CORE TIGHT! Wider stance than normal. Minimize rocking.
| 1st | 185 Rx | Corin Fri, Sep 8, 2017 | | 2nd | 175 Rx | Rachel T Fri, Sep 8, 2017 | | 3rd | 150 Rx | Katheryn Fri, Sep 8, 2017 | | 1st | 325 Rx | Nick Fri, Sep 8, 2017 | | 2nd | 305 Rx | Charles G Fri, Sep 8, 2017 | | 3rd | 275 Rx | Deven D Fri, Sep 8, 2017 |
| Nick | 325 Rx | | | Lila | 130 Rx | | | Scott B | 195 Rx | | | Derek A | 185 Rx | | | Katheryn | 150 Rx | | | Vince | 175 Rx | | | Saori | 145 Rx | | | Charles G | 305 Rx | | | Andrew R | 225 Rx | | | Rachel T | 175 Rx | | | Corin | 185 Rx | | | Megan A | 145 Rx | | | Anthony A | 250 Rx | | | David V | 205 Rx | | | Deven D | 275 Rx | | | Jonathan A | 185 Rx | |
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SHRED 9/8/17
(Time, Rx+, Rx2, Rx3)
WARM UP with Seth & Seth!!!!
Row-250 m
Run-200m
Jump Rope or DUs-50 reps
Samson Stretch w PVC-30 sec R/L
Downward Dog-30secs
PVC Lat Stretch-30 secs
Push ups-10 reps
Push ball-10 reps
KB swing-10 reps
Hanging hollows w pull ups-30 secs
WORKOUT: 3 rounds for time!
50-Push Ups scale to Incline if needed
50-Jump Pull Ups
50-Pushballs
50-KB Swings
150-Double Unders/500 m Run/Row 500 m*
*Switch each round
ROMWOD
Upper body and calves
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WARM UP 9/8/17
(Time)
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 OR DODGEBALL FOR FUN!!!
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2-3 rounds
Wide stance Air or Wall Squats-5 reps controlled
Band Thrusters-10 reps
Burpees-5 reps
Ring Row-5 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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