WOD Blog
 | Tue, Dec 26 2017 |  |
 | Happy Birthday: Miracle |
| METCON 12/26/17 | SHRED 12/28/17 | WEIGHTLIFTING 12/26/17 | WARM UP 1/1/18 | Other Results |
METCON 12/26/17
(Rounds, Rx+, Rx2, Rx3)
AMRAP in 17 mins of
50-40-30-20-10 reps
Sit Ups
Air Squats
SDHP*
50 reps 45#/35# (go below knee)
40 reps 75#/55#
30 reps 95#/65#
20 reps 115#/75#
10 reps 135#/95#
GOAL: 350 reps+
Rx+: 25-20-15-10-5 GHD Sit ups, same weight as Rx
Rx: As written
Rx2: Sub KB Swing 26#/20#-35#/26#-44#/35#-53#/44#-70#/53#
Rx3: Sub Rower for calories instead of SDHP.
| 1st | 494 Rx | Taeja Tue, Dec 26, 2017 | | 2nd | 410 Rx | Saori Tue, Dec 26, 2017 | | 3rd | 351 Rx | Tracie Tue, Dec 26, 2017 | | 1st | 481 Rx | Charles G Tue, Dec 26, 2017 | | 2nd | 466 Rx | Seth B Tue, Dec 26, 2017 | | 3rd | 410 Rx | Luis Mu Tue, Dec 26, 2017
Scott Chr Tue, Dec 26, 2017 |
| Scott Chr | 410 Rx | | | Katheryn | 330 reps Rx | | | Cherise | 306 Rx | | | Luis Mu | 410 Rx | | | Vince | 371 Rx | | | Tracie | 351 Rx | | | Saori | 410 Rx | | | Scott B | 385 Rx2 | | | Julia Goldst | 443 | SA KB SDHP (26-35-44-53-53) | | Seth B | 466 Rx | Hands got stuck to bar so wasn't able to put it down.. | | Charles G | 481 Rx | | | David V | 351 Rx | | | Taeja | 494 Rx | | | Melissa D | 512 | Hang power cleans. RX weight. | | Keith C | 350 Rx | | | Zach Sk | 332 Rx2 | | | Joshua B | 420 | Sub KB swings |
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SHRED 12/28/17
(Check In)
WARM UP with the SETH at 9:30 ONLY!
Rollout upper back delts and arms then
Row-2 mins and or Ski Erg
10 ring rows
8 Plate to OH light
6 Dball over shoulder light
5 Burpee to target
WORKOUT: 4 rounds
(45 secs ON 15 secs OFF FGB style)
D-ball over shoulder or Ball Slams
Rower
Plate to OH
Ski Erg
Ring Rows
Burpee to target
ROMWOD
Full body but lots of shoulders
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WEIGHTLIFTING 12/26/17
(Weight, Rx+, Rx2, Rx3)
Shoulder Press or Ring Push Up
12-10-8-6-4
Increase in weight each round.
12-60%-10-70%-8-75%-6-80-83%-4-85-90%
More advanced use log or Dumbbells or Kettlebell pair.
For those that choose Ring Push Ups add chains or weight vest and for more advanced change temp to 3 sec decent and hold in bottom on all rep schemes.
| 1st | 85 Rx | Melissa D Tue, Dec 26, 2017 | | 2nd | 60 Rx | Katheryn Tue, Dec 26, 2017 | | 1st | 142 Rx | Scott Chr Tue, Dec 26, 2017 | | 2nd | 115 Rx | Joshua B Tue, Dec 26, 2017 | | 3rd | 100 Rx | Scott B Tue, Dec 26, 2017 |
| Scott Chr | 142 Rx | | | Katheryn | 60 Rx | | | Scott B | 100 Rx | | | Melissa D | 85 Rx | ugh weak shoulders | | Joshua B | 115 Rx | |
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WARM UP 1/1/18
(Check In)
FOAM ROLL-Delts,Traps,Chest,Glutes and hamstrings
GROUP WARM UP
Row-500 m or Bike-1 mile
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Wall Squat-10 reps
Hanging Hollow Rocks-30 secs
KTC or leg Raise-30 secs
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Band Pull Aparts-10 reps
Band Passthroughs-10 reps
Band Presses-10 reps
Upward Dog-30 secs
Stationary inchworms-30 secs
Standing Forward Fold-30 secs
Hip Rotations-10 R/L
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Barbell Shoulder Press-10 reps
Thruster/Wallballs-10 reps
TTB-10 reps
INDIVIDUAL COOLDOWN
Banded OH Stretch-2 mins R/L
Smash Delts and Traps-1 min each
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