WOD Blog
 | Thu, Sep 28 2017 |  |
| METCON 9/28/17 | ACCESSORY SKILL WORK 9/28/17 | WARM UP 9/28/17 | SHRED 9/28/17 |
METCON 9/28/17
(Time, Rx+, Rx2, Rx3)
5 rounds for time of
Pull Up-15 reps
Run-400 m
Hang Powerclean-9 reps (135#/95#)
GOAL: Sub 18 CAP at 22 mins
Rx+: 185#/125#, CTB Pull Up
Rx: As written
Rx2: Run 300 m, Sub 115#/75#, Ring Rows
Rx3: Run 200, DB GTO 55#/35#, Jump Pull Ups
| 1st | 21:07 Rx | Saori Thu, Sep 28, 2017 | | 2nd | 22:02 Rx | Rachel T Thu, Sep 28, 2017 | | 3rd | 17:41 Rx2 | Cherise Thu, Sep 28, 2017 | | 1st | 20:59 Rx+ | Charles G Thu, Sep 28, 2017 | | 2nd | 19:10 Rx | Deven D Thu, Sep 28, 2017 | | 3rd | 19:20 Rx | Eric M Thu, Sep 28, 2017 |
| Vince | 20:00 DNF | Got to 5th round run - ModWod: Kipping pull ups, 95# HPC, run 400 | | Cherise | 17:41 Rx2 | | | Tracie | 19:20 Rx2 | | | Katheryn | 19:20 Rx2 | | | Lance | 21:48 Rx2 | | | Andrew R | 20:42 Rx | | | Seth B | 15:52 | Rx weight w PU but 500 m row easy workout | | Eric M | 19:20 Rx | | | Rachel T | 22:02 Rx | | | Charles G | 20:59 Rx+ | | | Saori | 21:07 Rx | | | Deven D | 19:10 Rx | | | Traysen | 20:20 Rx2 | | | Brandon C | 21:53 Rx2 | | | Jeremy B | 16:55 Rx2 | | | Megan A | 20:38 Rx2 | Round 5 did pull-ups instead of ring rows |
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ACCESSORY SKILL WORK 9/28/17
(Time)
Collect with a 15-20 min timer
50-Fall Outs or Rollouts
50-Weighted Back Extensions (45#/35#)
50-Strict KTC
2 mins-Weighted Plank (45#/35#)
Beginners go lighter or use only bodyweight. Partition reps and movements as desired.
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WARM UP 9/28/17
(Check In)
FOAM ROLL-Calves,Quads,Lats,Forearms and upper traps-30-60 secs of each.
GROUP WARM UP
Monster Walks-50 ft
Frankensetins-50 ft
Walking Lunges-50 ft
High Knee-50 ft
Buttkickers-50 ft
Jog-200-400 m
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Lat and Chest Stretch using upright-1 min
Band Face Pulls-15 reps
Pull Aparts-15 reps
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Hanging Hollow Rocks-30 sec
Scap Pulls-30 secs
Strict Pull Ups-5-10 reps
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Clean High Pull-10 reps
Hang Powerclean-5 reps
COOLDOWN
Lat Stretch-2 mins
Band Lateral Opener-2 mins
Calf Smash-2 mins
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SHRED 9/28/17
(Time)
WARM UP w SETH OR TODD
DO 1 min of each after rolling out
WORKOUT: 5 rounds each IN ORDER
30 secs ON 30 secs OFF
Ski Erg
Bike
Row
DU's
REST 1 min between each.
ROMWOD
Full body
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