WOD Blog
 | Thu, Sep 21 2017 |  |
| TEAM... TIME OUT! 9/21/17 | SKILL WORK 1/28/16-9/21/17 | SHRED 9/21/17 | WARM UP 11/28/16-9/2/17 |
TEAM... TIME OUT! 9/21/17
(Reps, Rx+, Rx2, Rx3)
With a partner perform
8-2 min rounds of
Synchro Burpee Jumping Pull Up-5 reps
Synchro Wallballs-7 reps (20#/10'-14#/9')
Synchro Box Jump-9 reps (20'' for all)
AMCAP with time left
Bike,Row or Ski Erg
After synchro movements ONE OF YOU MUST REST until next round. Wherein the other partner will rest. With your teammate you alternate the AMCAP
GOAL: 240 reps
Rx+: 24'' Synchro Burpee CTB 30#/20#-10'
Rx: As written
Rx2: Synchro Burpee, 14#/10'-10#/8' Step Ups or BJ's 20''
Rx3: Perform as individual.
| 1st | 294 Rx | Lily Jon Thu, Sep 21, 2017 | | 2nd | 252 | Tracie Thu, Sep 21, 2017 | | 1st | 244 Rx | Ammon C Thu, Sep 21, 2017
Mitchell D Thu, Sep 21, 2017
Vince Thu, Sep 21, 2017
Andrew R Thu, Sep 21, 2017 | | 2nd | 230 Rx | Coleman Thu, Sep 21, 2017 | | 3rd | 212 Rx | Derek A Thu, Sep 21, 2017 |
| Coleman | 230 Rx | w Robbie | | Derek A | 212 Rx | With Ryan | | Tracie | 252 | Athletic Burpees/ med ball squats Bailey partner | | Luis Mu | 203 Rx | w jose | | Andrew R | 244 Rx | | | Vince | 244 Rx | Teamed with Andrew | | Lily Jon | 294 Rx | | | Mitchell D | 244 Rx | Rower with Ammon | | Ammon C | 244 Rx | Rower with Mitch |
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SKILL WORK 1/28/16-9/21/17
(Weight)
Every 90 secs or E2MO2M for 8 rounds
Snatch Balance-1-3 reps @65% of 1RM Snatch (focus on speed under)
Hollow Rocks(floor) or Plank-10-20 secs
Aim for quality over weight
| 1st | 80 Rx | Belinda Thu, Jan 28, 2016 | | 2nd | 75 Rx | Lily Jon Thu, Sep 21, 2017
Covi Thu, Jan 28, 2016
Saori Thu, Jan 28, 2016 | | 3rd | 55# Rx | Linda Thu, Jan 28, 2016
Bailey J Thu, Jan 28, 2016 | | 1st | 120 Rx | Lance Thu, Jan 28, 2016 | | 2nd | 115 Rx | Luis Mu Thu, Sep 21, 2017 | | 3rd | 95 Rx | Scott B Thu, Jan 28, 2016
Aaron F Thu, Jan 28, 2016 |
| Tracie | 45# Rx | | | Vince | 65 Rx | | | Luis Mu | 115 Rx | | | Lily Jon | 75 Rx | |
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SHRED 9/21/17
(Time)
WARM UP w SETH or............SETH
Beep Test 3 rounds
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Air Squats-10 reps
Hip Rotations-10 R/L
Sit Ups-10 reps
Plank-30 secs
Russian Swing-10 reps
Stationary Inchworms-1 min
WORKOUT: For time
50-40-30-20-10
Air Squats (each round change stance)
Sit Ups
Russian KB Swings
Shuttle Run-200 m after each
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WARM UP 11/28/16-9/2/17
(Check In)
FOAM ROLL-Traps,Delts,Forearms,Quads,Mid back-10-20 passes or 1 min of each
GROUP WARM UP
2-3 rds
Row or Bike or Ski Erg-10 cals
PVC OH Squat-10 reps
Band GM-10 reps
Push Up Plank-20 secs
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Spiderman to Hammy-30 secs
Band Pull Aparts/Presses and Passes-5-7 of each
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Barbell GM-10 reps
Barbell Row-10 reps
Front Squat-5 reps
Hang Snatch-5 reps
Snatch Grip Push Press-5 reps
Snatch Balance-5 reps
COOLDOWN
Single Leg Straddle-2 mins
Modified Hurdler Stretch-2 mins
Front Shoulder Stretch-2 mins
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