WOD Blog
 | Thu, Oct 19 2017 |  |
 | Happy Birthday: Saori & Austin R |
| METCON 10/19/17 | SKILL WORK 10/19/17 | WARM UP 10/19/17 | SHRED 10/19/17 |
METCON 10/19/17
(Time, Rx+, Rx2, Rx3)
'DOMS'
100-Double Unders
80-Stationary Lunges
60-Box Jumps (24''/20'')
40-Pistols
20-Deadlift (205#/135#)
10-Front Squats (205#/135#)
Run-400 m
GOAL: Finish under 17 mins CAP at 21 mins
STEP UPS ALLOWED Rx2 and below
Rx+: 245#/175#
Rx: As written
Rx2: Sub singlesx3, Pistol to box, 135#/95#,
Rx3: See coach for MODWOD
| 1st | 16:14 Rx | Saori Thu, Oct 19, 2017 | | 2nd | 17:51 Rx2 | Katheryn Thu, Oct 19, 2017 | | 3rd | 18:20 Rx2 | Tracie Thu, Oct 19, 2017 | | 1st | 19:13 Rx | Luis Mu Thu, Oct 19, 2017 | | 2nd | 21:00 Rx | Tanner S Thu, Oct 19, 2017 | | 3rd | 13:38 Rx2 | Vince Thu, Oct 19, 2017 |
| Tracie | 18:20 Rx2 | | | Katheryn | 17:51 Rx2 | | | Luis Mu | 19:13 Rx | | | Vince | 13:38 Rx2 | | | Andrew R | 20:56 Rx2 | everything RX but the FS | | Scott B | 21:21 Rx2 | w/ DU | | Keith C | 17:55 Rx2 | | | Todd N | 16:17 | RX+ weight subbed BS for FS (shoulder) | | Larissa | 20:22 Rx2 | | | Saori | 16:14 Rx | | | Tanner S | 21:00 Rx | Full box jumps |
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SKILL WORK 10/19/17
(Reps, Rx+, Rx2, Rx3)
12 min EMOM alternating.
'GYMNASTY COMPLEX'
Min 1:
1-Bar Muscle Up
2-CTB Pull Up
3-Regular Pull Up
4-KTE
5-TTB
Min 2: REST
More advanced use Rings or Increase reps
Beginners work on each movement dropping if needed/band assisted Strict versions begin at CTB Pull Up
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WARM UP 10/19/17
(Check In)
FOAM ROLL-Lower body especially quads and calves! Then forearms and lats
GROUP WARM UP
Upon arrival hit 30-50 DU's or 60-100 Single Unders and Jog 200 m then as group
EMOM for 6 mins
4 Stationary Lunges/Air Squats
4 Russian Swings/12 Jumping Jacks
6-Hanging Hollow Rocks/ w time left Hip Bridge
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Hip Rotations-20 R/L
Praying Pose to Hammy-1 min
Spiderman to Hammy w twist-1 min
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CTB Pull Up-1 rep
Pull Up 2 reps Jumping versions
KTE-3 reps or KTC or leg raise
TTB-4 reps or KTC
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Box Jump-5 reps or step up 5 reps
Deadlift w actualy weight-3-5 reps
Front Squat-1-3 reps
COOLDOWN
Pigeon Stretch on your box-2 mins
Couch Stretch against your box-1 min R/L
Lat stretch w upright-1 min
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SHRED 10/19/17
(Check In)
WARM UP with TODD or SETH
Bike or Row-2-3 mins
Jog-200 m
Samson Stretch-1 min R/L
then practice each movement light
WORKOUT: moderate do work GPP
AMRAP in 10 mins
Seal Walk-10 m
Uneven Carry-10 m*
Burpee over Box-10 reps
---REST 2 mins---
AMRAP in 10 mins
Plate Push-10 m (90#/70#)
Uneven Carry-10 m*
Push Up to your Plates-10 reps
*pick 1 moderate DB/ 1 heavy DB one hand is up one is down)
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