WOD Blog
 | Fri, Oct 20 2017 |  |
| METCON 10/20/17 | WEIGHTLIFTING 10/20/17 | WARM UP 10/20/17 | SHRED 10/20/17 |
METCON 10/20/17
(Reps, Rx+, Rx2, Rx3)
AMRAP in 12 mins of
12-DB Snatch (55#/35#)
12-Calories on Assault Bike or Rower
12-Pushball (20#/10'-14#/9')
GOAL: 220 reps+
Rx+: 70#/50# Sub DB Push Press Single arm
Rx: As written
Rx2: 35#/20#
Rx3: See coach for MODWOD
| 1st | 152 Rx+ | Taeja Fri, Oct 20, 2017 | | 2nd | 195 Rx | Saori Fri, Oct 20, 2017 | | 3rd | 192 Rx | Melissa D Fri, Oct 20, 2017 | | 1st | 236 Rx+ | Charles G Fri, Oct 20, 2017 | | 2nd | 233 Rx+ | Seth B Fri, Oct 20, 2017 | | 3rd | 256 Rx | Deven D Fri, Oct 20, 2017 |
| Derek A | 182 Rx2 | | | Miah | 156 Rx2 | 14# ball | | Scott B | 144 Rx2 | | | Katheryn | 166 Rx2 | | | Cherise | 149 Rx | | | Ryan Pow | 184 Rx | | | Charles G | 236 Rx+ | | | Melissa D | 192 Rx | | | Seth B | 233 Rx+ | | | Katriel-Maria | 161 Rx | | | Vince | 204 Rx2 | | | Saori | 195 Rx | | | Andrew R | 195 Rx | | | Mitchell R | 160 Rx | | | Larissa | 162 Rx | | | Taeja | 152 Rx+ | | | Deven D | 256 Rx | |
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WEIGHTLIFTING 10/20/17
(Weight)
Week 4 of 4
Push Press or Weighted Dip
2-2-2-2-2-2-2
Build up to heaviest weight possible! Then if things get squirrely do 2-3 drop sets.
| 1st | 195 Rx | Deven D Fri, Oct 20, 2017 | | 2nd | 165 Rx | Andrew R Fri, Oct 20, 2017
Scott B Fri, Oct 20, 2017
Derek A Fri, Oct 20, 2017 | | 3rd | 155 Rx | Mitchell R Fri, Oct 20, 2017 |
| Derek A | 165 Rx | | | Scott B | 165 Rx | | | Ryan Pow | 70 Rx | Weighted Ring Dip | | Vince | 40 Rx | Weighted matador dips | | Saori | ring dip Rx | body weight x2 | | Andrew R | 165 Rx | | | Mitchell R | 155 Rx | | | Deven D | 195 Rx | |
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WARM UP 10/20/17
(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
3 rds
Row or Bike-30 secs
Push ball-30 secs
Side plank off hand-10 sec R/L
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Band Press/Pull Aparts/Pass/Front Raises-10 of each
Thumb Up and Breastrokes-10 of each
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Close grip Push Ups-10 reps
Ring Dip hold-20 secs
DB Press complex-3 each
DB Snatch-5 R/L
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SHRED 10/20/17
(Check In)
WARM UP w BROGAN or SETH!
Row-300m and Jog 300m
Downward Dog to Upward Dog-1min hold each 5 seca alt
KB swing-15
Hip rotations-15 R/L
Wallballs-10 reps
WORKOUT: simple triplet
5 rounds
Run or Row-300 m
KB Swing-30 reps
Wallballs-30 reps
For time!
ROMWOD
Full body
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