WOD Blog
 | Tue, Dec 19 2017 |  |
 | Happy Birthday: Louise |
| METCON 12/19/17 | SHRED 12/19/17 | WARM UP 12/19/17 |
METCON 12/19/17
(Time, Rx+, Rx2, Rx3)
5 rounds for time of
50-Sit Ups
20-Pull Ups
10-Sumo Deadlift(225#/155#)
GOAL: Finish under 20 mins CAP at 23 mins
Rx+: Sub TTB 30 reps- 275#/185#, Sub CTB Pull Up
Rx: As written
Rx2: 185#/115# Sub any stance deadlift and Jump CTB Pull Up
Rx3: 135#/95#, Sub RDL or Hang Deadlift and Ring Rows
| 1st | 16:49 Rx | Sarah D Tue, Dec 19, 2017 | | 2nd | 17:47 Rx | Melissa D Tue, Dec 19, 2017 | | 3rd | 18:15 Rx | MANAGER Tue, Dec 19, 2017 | | 1st | 14:23 Rx | Charles G Tue, Dec 19, 2017 | | 2nd | 15:29 Rx | Seth B Tue, Dec 19, 2017 | | 3rd | 18:32 Rx | Scott Chr Tue, Dec 19, 2017 |
| Eric M | 19:52 Rx | | | Miranda | 19:52 Rx2 | 135lbs | | Luis Mu | 22:02 Rx | | | Vince | 23:00 | Mod: 205#, PU and situps same as RX got through all 5 rnds, Finished right at time cap. | | Saori | 19:37 Rx | | | Scott B | 23:00 Rx2 | 185# DL; 4th rnd 50 situps + 16 pull-ups into it | | Seth B | 15:29 Rx | tore round 4 moved to singles PU | | MANAGER | 18:15 Rx | Wes | | Keith C | 19:58 Rx3 | | | Melissa D | 17:47 Rx | | | Charles G | 14:23 Rx | | | Scott Chr | 18:32 Rx | | | Tanner S | 23:00 Rx2 | Mod. #165, CTB jumping | | Joshua B | 16:41 | Sub 10 strict pull ups | | Sarah D | 16:49 Rx | |
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SHRED 12/19/17
(Check In)
WARM UP-With TODD OR SETH!!!!!!!
Shuttle Jog-200 m
Set up try 1st round at easy pace adjust reps for beginners
WORKOUT: On the mins (5 rounds)
Ball Slams-10-12-14-16-MR
Burpee over Bench-6-8-10-12-MR
Ball over Bar-10-12-14-16-MR
Pull Ups-6-8-10-12-MR
DB Bench Press-10-12-14-16-MR
REST 1 min
ROMWOD:
Upper body
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WARM UP 12/19/17
(Check In)
FOAM ROLL-Hamstrings Glutes, Forearms Lats,
GROUP WARM UP
Row or Bike for 2-3 mins talking to besties
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Thumbs Up-20 reps
Scap Pulls-20 secs
Hanging Hollow Rocks-30 secs
Strict Pull Ups-5-10 reps
Frog Pose-1 min
Wide Stance Air Squats-10 reps
Upward Dog/Downward Dog-30 secs
Ring Rows-10-15 reps
Ring Dip or Handstand Hold-30 secs
Sumo stance Deadlfit-10 reps hold bottom position for 3-5 secs in each rep
INDIVIDUAL COOLDOWN
Banded Lat Stretch-2 mins R/L
Pigeon Stretch-2 mins R/L
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