WOD Blog
 | Fri, Oct 13 2017 |  |
 | Happy Birthday: Stacey S |
| SHRED 10/13/17 | FRIDAY THE 13th WOD 10/13/17 | WEIGHTLIFTING 10/13/17 | WARM UP 10/13/17 |
SHRED 10/13/17
(Time)
WARM UP with the Behemoth or Seth
Hop in Place-10 secs
Hop side to side-10 secs
Foursquare Hops-10 secs
Plank-20 secs
Praying Pose-20 secs
Hip Bridge-20 secs
Bike/Ski Erg-30 calories
then 5 reps of the remaining movements
WORKOUT: For time! 28 min CAP.
50-Box Jumps
50-Sit Ups
50-Jump Pull Ups
50-DB RDL
50-Air Squats
50-KTC
50-Calorie Ski Erg or Bike
50-KB Swing
ROMWOD
Full Body
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FRIDAY THE 13th WOD 10/13/17
(Rounds, Rx+, Rx2, Rx3)
“DEATH BY 13”
EMOM until no longer able to finish all 13 reps perform
Powerclean-2 reps(125#/85#)
Front Squat-3 reps(125#/85#)
STO-3 reps(125#/85#)
Back Squat-5 reps(125#/85#)
GOAL: 13 rounds+☠️
Rx+: 155#/105#
Rx: As written
Rx2: 95#/65#, End on FS or BS
Rx3: End on DB FS sub DB's see coach for weights
| 1st | 20 Rx | Melissa D Fri, Oct 13, 2017 | | 2nd | 10+8 Rx | Saori Fri, Oct 13, 2017 | | 3rd | 8+11 Rx | Cherise Fri, Oct 13, 2017 | | 1st | 8 Rx | Deven D Fri, Oct 13, 2017 | | 2nd | 16+6 Rx2 | Andrew R Fri, Oct 13, 2017 | | 3rd | 10 Rx2 | Spencer Da Fri, Oct 13, 2017 |
| Spencer Da | 10 Rx2 | | | Derek A | 8 Rx2 | #75 barbell, leg still hurts to squat | | Cherise | 8+11 Rx | | | Andrew R | 16+6 Rx2 | #95 | | Melissa D | 20 Rx | | | Katheryn | 20 Rx2 | | | Vince | 20 | ModWod: 75#. Still trying to recover from the cold Seth gave me. | | Saori | 10+8 Rx | | | Deven D | 8 Rx | Pooped out |
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WEIGHTLIFTING 10/13/17
(Weight)
Week 3 of 4
Push Press or Weighted Dip
3-3-3-3-3-3-MR
Max rep Set-Every rep hold on rack for 3 secs AND overhead for 3 secs before returning. 60% of PP Max or 85% of what you hit for 3
For Dip max rep set pause in bottom for 3 count on each. You may use rings or matador
| Spencer Da | 165 Rx | 8 @ 135 | | Andrew R | 155 Rx | | | Derek A | 145 Rx | | | Vince | 20 Rx | Weighted dips and False Grip pullup practice | | Saori | 2 ring dip Rx | Yay. No banned. Yay yay | | Deven D | 195 Rx | |
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WARM UP 10/13/17
(Check In)
FOAM ROLL-Roll out upper quads, abs,lats,forearms again. Delts middle and back, use lacrosse balls for smaller muscles
GROUP WARM UP
6 mins
Row or Ski Erg m interval style 30 secs ON 30 sec OFF
during off Upward Dog or Standing Forward Fold
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Band Press/Pull Aparts/Pass/Front Raises-10 of each
Thumb Up and Breastrokes-10 of each
Push Ups-5-10 reps or Ring Dips-5-10 reps
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Complex-2 rds
Powerclean-2 reps
Front Squat-3 reps
STO-3 reps
Back Squat-5 reps
COOLDOWN
Band OH Stretch-2 mins R/L
Upward Dog and/or Scorpion stretch-1-2 mins
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