WOD Blog
 | Thu, Dec 14 2017 |  |
 | Happy Birthday: Brendan W |
| METCON 12/14/17 | SKILL WORK 1/21/16-12/14/17 | WARM UP 12/14/17 | SHRED 6/20/17 |
METCON 12/14/17
(Time, Rx+, Rx2, Rx3)
3 rounds for time of
25-Athletic Burpees
10-Strict Sit Ups
20-Box Jumps or Step Ups (24''/20'')
15-Pull Ups
30-Calorie Row or Bike
GOAL: Finish under 15 mins CAP at 18 mins
Rx+: Sub Regular Burpee, 30''/24'', CTB Pull Ups or 5 BMU and GHD Sit Up.
Rx: As written
Rx2: Sub 20 cal ROW OR BIKE 20''/16'', Ring Rows
Rx3: See coach if you need further mods
| 1st | 17:00 DNF Rx | Saori Thu, Dec 14, 2017 | | 2nd | 17:50 Rx | Taeja Thu, Dec 14, 2017 | | 3rd | 17:27 Rx2 | Megan A Thu, Dec 14, 2017 | | 1st | 13:39 Rx | Seth B Thu, Dec 14, 2017 | | 2nd | 14:42 Rx | Nate D Thu, Dec 14, 2017 | | 3rd | 14:56 Rx | Charles G Thu, Dec 14, 2017 |
| Andrew R | 15:13 Rx | | | Cherise | 18:00 DNF Rx2 | | | David V | 18:00 DNF Rx2 | 3 rnds + 53; 5 kipping PUs, then jump+finish | | Vince | 17:51 Rx2 | 20 cal row, 20' box, kipping PU | | Bill | 18:00 DNF Rx2 | | | Scott Chr | DNF Rx+ | Finished 3rd rd of burpees. Cap was 17 I believe when we did it | | Seth B | 13:39 Rx | | | Charles G | 14:56 Rx | | | Megan A | 17:27 Rx2 | A-burpee/strict sit-up/step-ups/ring row/rower | | Tyler C | 16:39 Rx | | | Taeja | 17:50 Rx | | | Marcelo | 15:00 Rx2 | Seth capped me at 15 mins was on round 3 | | Keith C | 17:00DNF Rx2 | 2 Rds + 30reps, did30cal row, ring rows etc | | Saori | 17:00 DNF Rx | 12 cal left | | Nate D | 14:42 Rx | | | Kelley | 18:00 Rx | 2 rds (got through all box jumps on third rd at 18 mins) | | Zach Sk | 18:00 DNF Rx2 | Finished 3rd set of burpees |
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SKILL WORK 1/21/16-12/14/17
(Weight)
15 min timer
For quality perform
20-Turkish Get Ups
30-GHD Hip Extensions or Good Morning
30 KB Windmills R/L
Load up on the Turkish Get up as heavy as you can but stay nice and controlled during all steps
Keep the KB Windmill light and aim for range of motion.
Score: Weight on TGU
| 1st | 30 Rx | Carolyn Thu, Jan 21, 2016 | | 2nd | 26# Rx | Cherise Thu, Jan 21, 2016 | | 1st | 70 Rx | Kevin S Thu, Jan 21, 2016 | | 2nd | 53 x 4 Rx | Spencer Ch Thu, Jan 21, 2016 | | 3rd | 53# Rx | Steven A Thu, Dec 14, 2017 |
| Steven A | 53# Rx | Turkish Get Ups |
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WARM UP 12/14/17
(Check In)
DON'T FORGET CHRISTMAS PARTY TOMORROW NIGHT!!!
FOAM ROLL-Full Body especially delts, upper back, Lats, Calves 30-60 secs
GROUP WARM UP
In a group of 6
Bike-1 min
Sit Ups-1 min
Ski erg-1 min
Row-1 min
Athletic Burpee-1 min
Box Jump or Step Up-1 min
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Samson Stretch-30 secs R/L
Seated Forward Fold-30 secs
Reverse Shoulder-30 secs
Side Plank-30 secs
INDIVIDUAL COOLDOWN
Couch Stretch w Samson Stretch reach-2 mins R/L
Wall Stretch-2 mins
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SHRED 6/20/17
(Check In)
WARM UP with HOT TODDY or THE SETH
After biking or rowing for 2-3 mins
Band Side Step-30 R/L
Hip Bridge-30 secs
Frog Pump off Box-30 secs
WORKOUT: aka Lady Legs
30 secs-60 secs-90 secs
Wide Stance Air Squats
Reverse Lunge (from deficit)
KB Swing
Sumo Stance KB Deadlift (from deficit)
High Step Up
REST-30 secs-60 secs-90 secs-between rounds
ROMWOD
Program focused on lower body mostly glutes and calves
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