WOD Blog
 | Thu, Nov 2 2017 |  |
| METCON LONG 11/2/17 | SHRED 11/2/17 | WARM UP 11/2/17 |
METCON LONG 11/2/17
(Time, Rx+, Rx2, Rx3)
For time! NO CAP
5 rounds of
Run OR Row OR Ski Erg-800 m
Mix Grip Push Ups-30 reps* (Thumbs touching and extended)
Sit Ups-30 reps
* Rd 1 Normal Push Ups
Rd 2 Hand Release Push Up
Rd 3 Close Grip (Thumbs touching and extended)
Rd 4 Clapping Push Ups
Rd 5 Ring Push Ups
GOAL: Sub 30 mins NO CAP.
Rx: As written
Rx2: Sub Incline Push Ups
Rx3: Reduce Run/Row to 600 m and 15 Incline Push Ups
| 1st | 42 Rx | Jenn Thu, Nov 2, 2017 | | 2nd | 27:35 Rx2 | Kat Thu, Nov 2, 2017 | | 3rd | 41:00 Rx2 | Amalia Thu, Nov 2, 2017 | | 1st | 27:19 Rx | Seth B Thu, Nov 2, 2017 | | 2nd | 27:46 Rx | Charles G Thu, Nov 2, 2017 | | 3rd | 30:01 Rx | Hilo Thu, Nov 2, 2017 |
| Charles G | 27:46 Rx | | | Hilo | 30:01 Rx | rower | | Vince | 34:31 Rx | Run for all rounds | | Luis Mu | 36:47 Rx | | | Andrew R | 37:36 Rx | | | Jenn | 42 Rx | only finished 4 rounds, running and rowing. | | Seth B | 27:19 Rx | | | Keith C | 27:25 Rx3 | Shoulders hurt didn't do Rx | | Tyler C | 37:00 Rx | | | Kendrick | 45:00 Rx2 | | | Amalia | 41:00 Rx2 | Guessing on time - knee push ups, run once row rest | | Kat | 27:35 Rx2 | | | Saori | 37:37 | knee mixed push ups |
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SHRED 11/2/17
(Reps)
WARM UP with the infamous TODD or SETH
Row and/or Jump Rope-2 mins
Band SDHP-10 reps
Band Pull Aparts-10 reps
Band Front Raises-10 reps
5 reps of each movement
WORKOUT: AMRAP in 20 mins
50-KB SDHP or Rower
50-Double Unders
40-DB pair Bench Press
40-Ring Rows
30-HR Push Ups
30-Pull Ups
20-Medball Cleans 30#/20#
20-DB pair Ground to Overhead
ROMWOD
Upper body target shoulders traps
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WARM UP 11/2/17
(Check In)
FOAM ROLL-Calves,Traps,Chest,Delts,Quads,Glutes, Use lacrosse ball or a friends fingers on delts and traps 30-60 secs
GROUP WARM UP
Row or Ski Erg-400 m
then
Monster Walk-50 ft
Frankenstein-50 ft
High knees-50 ft
Butt Kickers-50 ft
Jog-200 m
Planche Push Ups or Mix Grips-3 reps of each of the 5
Standing Forward Fold-1 min
Twisted Lizard-30 sec R/L
Mtn. Climbers/Grasshopers-20 secs
Thumbs Up-20 secs
Dynamic Plank-30 secs
Butterfly Sit Ups-30 secs
INDIVIDUAL COOLDOWN
Spend 2-3 mins in Banded Lateral opener and Banded hip stretch w twist
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