WOD Blog
 | Thu, Sep 14 2017 |  |
| SKILL WORK BAR MUSCLE UP 9/14/17 | METCON 1/5/17-9/14/17 | SHRED 9/14/17 | WARM UP 9/25/17 | Other Results |
SKILL WORK BAR MUSCLE UP 9/14/17 (Check In) 5 rounds Min 1: Hanging Hollow Rocks focus on pulling down getting hips to bar 5-7 reps Min 2: Jumping BMU-3-5 reps Focus on aggressive turnover popping BOTH elbows up Min 3: Attempt 1-2 Bar Muscle Ups Those without 5+ Strict Pull Ups and Dips work on Strict Pull Ups Dips and rest on 3 rd min More advanced Try EMOM 3-5 Bar Muscle Up focus on linking them
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METCON 1/5/17-9/14/17 (Reps, Rx+, Rx2, Rx3) AMRAP in 17 mins of MOVING THIS TO THURSDAY 1-3-5-7-9-11-13-15-17-19-21-23 etc. Row or Bike or Ski Erg STO (95#/65#) GOAL: 205 reps+ Rx+: Sub HSPU and option of SDHP (95#/65#) in replace of Row or Bike. Rx: As written Rx2: 75#/55# Rx3: Sub single DB 20-35#/10-20#
| 1st | 259 Rx+ | Julia Goldst Thu, Sep 14, 2017 | | 2nd | 235 Rx+ | Josee Thu, Sep 14, 2017 | | 3rd | 242 Rx | Melissa D Thu, Sep 14, 2017 | | 1st | 237 Rx+ | Seth B Thu, Sep 14, 2017 | | 2nd | 209 Rx+ | Charles G Thu, Sep 14, 2017 | | 3rd | 195 Rx+ | Hilo Thu, Sep 14, 2017 |
| 1st | 259 Rx+ | Julia Goldst Thu, Sep 14, 2017 | | 2nd | 235 Rx+ | Josee Thu, Sep 14, 2017 | | 3rd | 242 Rx | Melissa D Thu, Sep 14, 2017 | | 1st | 267 Rx+ | Jake Jo Thu, Jan 5, 2017 | | 2nd | 237 Rx+ | Seth B Thu, Sep 14, 2017 | | 3rd | 209 Rx+ | Charles G Thu, Sep 14, 2017 |
| Seth B | 237 Rx+ | 9 rep PR!!!! | | Megan A | 195 Rx2 | | | Steve T | 160 Rx | | | Marshall | 140 Rx2 | 12 reps into the set of 19 on the rower | | David V | 185 Rx2 | 75# first 90, 95# last 95 | | Vince | 186 Rx2 | 5 STO into RND 19 | | Derek A | 132 Rx2 | | | Diana W | 130 Rx | | | Cherise | 180 Rx | | | Jade | 127 Rx2 | | | Katheryn | 185 Rx2 | | | Melissa D | 242 Rx | ski erg | | Hilo | 195 Rx+ | HSPU/row | | Katriel-Maria | 218 Rx | rower | | Charles G | 209 Rx+ | | | Julia Goldst | 259 Rx+ | Row | | Eric P | 209 Rx | ski erg and STO | | Clint | 298 Rx | | | Josee | 235 Rx+ | row | | Anthony A | 145 Rx | Did RX for retest bike | | Brandon C | 183 Rx2 | Bike | | Deven D | 247 Rx | | | Janalyn | 150 Rx | | | Josh C | 158 Rx+ | | | Kaddie | 193 Rx | |
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SHRED 9/14/17 (Time) WARM UP- Rollout quads mid back glutes-1 min Plank-20 secs Mtn. Climbers-20 secs AIr Squats-20 secs Walking Spiderman-20 m Pigs on Ice Skates-10 m Walking Inchworms-10 m Hip Rotations-20 R/L Praying Pose-30 secs then 3-5 reps w actual weight of each movement WORKOUT: 4 rounds 20-DB Powerclean or DB RDL 30-DB Thruster 40-Air Squats or Stationary Lunges 50-Mtn. Climbers REST exactly 2 mins and repeat ROMWOD Focus on quads and hamstrings
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WARM UP 9/25/17 (No Results Tracked) FOAM ROLL-Quads,Glutes,Hamstrings,Calves,Mid back GROUP WARM UP Upon arrival Row or Bike or Ski Erg at moderate pace for 3 mins --------------------------- 2-3 rounds Push Ups-10 reps Air squats10 reps Hollow Rocks-20 secs ---------------------------- Fire Hydrants-20 R/L Praying pose to hamstring stretch-1 min Band Thruster-10 reps Band Pull Downs-15 reps Band Face Pulls-15 reps Strict TTB or KTC-5-10 reps W barbell Pause Front squat 5 reps Thruster 5 reps COOL DOWN Pigeon Stretch w Band-2 mins Anchored Spine w MB-30 passes
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