WOD Blog
 | Tue, Sep 19 2017 |  |
 | Happy Birthday: Yaliska |
| STRENGTH TO MASS ENDURANCE 9/19/17 | SHRED 9/19/17 | WARM UP 9/19/17 |
STRENGTH TO MASS ENDURANCE 9/19/17
(Reps, Rx2, Rx3)
With a 40 min timer in Heats of 8 staggered 7 mins apart
In order
Row-1 mile
Run-2 miles
Bike-3 miles
then
with remaining time hit MAX consecutive of each
Bench Press-Bdywt/75% Bdywt
Hang Powerclean-Bdywt/75% Bdywt
Strict CTB Chin Ups-Bdywt/Red Band
Overhead Squats-Bdywt/75% Bdywt
GOAL/INSTRUCTIONS:
Stay in order on Row, Run and Bike then hit a combined total of 40 reps/30 reps Bodyweight. You may do as many attempts at max consecutive in any order and you determine when to rest but you must stay within 40 min timer.
Rx: As written
Rx2: Partition bike,row,run as needed before lifting 3/4 Bdywt/1/2 Bdywt and use Red/Black band for Strict CTB Chin Up
Rx3: 3/4 Bdywt/1/2 Bdywt and use Purple/Green band for Strict CTB Chin Up
| 1st | 59 Rx | Julia Goldst Tue, Sep 19, 2017 | | 2nd | 36 Rx | Kara H Tue, Sep 19, 2017 | | 3rd | 24 Rx | Taeja Tue, Sep 19, 2017 | | 1st | 40 Rx | Kyle T Tue, Sep 19, 2017 | | 2nd | 37 Rx | Charles G Tue, Sep 19, 2017 | | 3rd | 33 Rx | Steve M Tue, Sep 19, 2017 |
| Steve M | 33 Rx | | | Charles G | 37 Rx | | | David V | 16 Rx2 | Out of time after bench | | Luis Mu | 14 Rx | | | Cherise | 0 | DNF | | Marcelo | 28 Rx | | | Josee | 20 Rx | | | Derek A | 0 Rx2 | Dnf | | Vince | 11 Rx | Strict CTB chinups | | Taeja | 24 Rx | Off bike 33:17, @130# 0 bench, 7 chin-up, 10 cleans, 7 OHS | | Rachel T | 7 Rx | Finished @ 39:00 4 CTB 3 HPC @ 80% BW | | Kara H | 36 Rx | | | Jonathan C | 27 Rx | | | Kyle T | 40 Rx | | | Kaddie | 36 Rx2 | bench: 65lbs, Power Clean: 105lbs, CTB: black band 5 reps, OHS: 85lbs 5 reps | | Larissa | 0 Rx | Finished row/run/bike @ 40 mins | | Caitlin | 11 Rx3 | Off bike at 35:42, only did red bar for bench press. | | Lily Jon | 14 Rx | finished @ 35 min then did 11 cleans @ 95# and 3 CTB CUs | | Brandon C | O Rx2 | Finished 2.4 miles on bike; 16 reps on bench at 185# | | Julia Goldst | 59 Rx | | | Saori | 31 | 85# | | Aspen J | 0 | Finished @ 40 mins | | JASON BEN | 11 Rx2 | 240 bench down to 180 after. Just too fat. Haha |
|
SHRED 9/19/17
(Time)
WARM UP TODD & SETH
Bike-25 calories
Push Ups-15 reps
Plank-30 secs
Ring Rows or Plate Rows-15 reps
Rope Alt Slams-40 reps or 1 min
WORKOUT:
Bike-2.5 miles
--------------------
5 rounds
Push Ups-5 reps
Ring Rows or Dbl DB Row-10 reps
Alternating Hits-20 reps
Double Unders-50 reps
--------------------
Bike- 2.5 miles
ROMWOD
Focus on Delts, Chest, Lats
|
WARM UP 9/19/17
(Check In)
FOAM ROLL-Calves a LOT, Quads a somewhat, other stuff a little.
GROUP WARM UP
Bike-1 min
Row-1 min
Shuttle Run-1 min
--------------------
Praying Pose to Hammy-30 secs
PVC Sotts Press-30 secs
PVC Passthroughs in squat-15 secs
----------------------------
Push Ups-10 reps
Pull Ups-10 reps
GM-5 reps
Deadlift-5 reps
Hangclean-5 reps
OHS-5 reps
COOLDOWN
Calf stretch-2 mins also Banded OH Stretch-2 mins R/L
|
