WOD Blog
 | Thu, Dec 28 2017 |  |
| METCON 12/28/17 | SHRED 12/28/17 | STRENGTHCON 12/28/17 | WARM UP 12/28/17 | Other Results |
METCON 12/28/17
(Reps, Rx+, Rx2, Rx3)
INTERVALS
5 rounds
Bike-1 min to bike sprint-20/14 calories
Powercleans-30 secs-AMRAP at 3/4 bodyweight
REST 30 secs
--REST 2 mins then
5 rounds
Double Under-1 min to perform 50 reps
Back Squat-30 secs-AMRAP at bodyweight
REST 30 secs
GOAL: 60 reps
Rx+: 27/20-Bodyweight Cleans/1.25x Bodyweight Back Squat
Rx: As written
Rx2: Use 13/9 cals, Lateral hops 35 reps or DU' s 35 reps 115#/75# HPC, 165#/115# for Back Squat
Rx3: See coach for weight and movement mods
| 1st | 62 Rx | Melissa D Thu, Dec 28, 2017 | | 2nd | 60 Rx | Taeja Thu, Dec 28, 2017 | | 3rd | 60 Rx2 | Katriel-Maria Thu, Dec 28, 2017 | | 1st | 71 Rx | Charles G Thu, Dec 28, 2017 | | 2nd | 65 Rx | Eric P Thu, Dec 28, 2017 | | 3rd | 63 Rx | Eric M Thu, Dec 28, 2017 |
| Steve M | 43 Rx | | | Eric M | 63 Rx | | | Luis Mu | 73 Rx2 | second round bike rx2 | | Katheryn | 50 | 2x jump rope, 75# hpc, 115# back squat | | Scott Chr | 48 Rx | | | Vince | 46 Rx2 | 165# BS, 105# HPC, | | Saori | 38 Rx2 | bike:14,12,12,12,12.BS140, pc105 | | Katriel-Maria | 60 Rx2 | | | Andrew R | 50 Rx2 | Rx weights | | Charles G | 71 Rx | | | Eric P | 65 Rx | | | Melissa D | 62 Rx | 105# PC 145# squats | | Taeja | 60 Rx | 135 PC, 175 BS | | Joshua B | 64 | Sub 225lb deadlift for the cleans |
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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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STRENGTHCON 12/28/17
(Weight, Rx+, Rx2, Rx3)
10 mins to find
Front Squat-3RM (From Floor)
BUY IN of 10-Box Jumps before each set (36''/30'')*
GOAL: Try to hit 85% of best squat clean
*Recommended that you step down on each rep.
Bad ass Beginners use 30''/24'' or lower and take from rack.
| 1st | 165 Rx | Melissa D Thu, Dec 28, 2017 | | 2nd | 140 Rx | Saori Thu, Dec 28, 2017 | | 3rd | 100 Rx | Katheryn Thu, Dec 28, 2017 | | 1st | 260 Rx | Charles G Thu, Dec 28, 2017 | | 2nd | 255 Rx | Eric P Thu, Dec 28, 2017 | | 3rd | 225 Rx | Scott Chr Thu, Dec 28, 2017 |
| Eric M | 215 Rx | 1 REP MAX | | Katheryn | 100 Rx | | | Scott Chr | 225 Rx | | | Saori | 140 Rx | I did 7 of the bj after | | Vince | 115 Rx | | | Andrew R | 210 Rx | PR! | | Eric P | 255 Rx | 135, 185, 225, 255 | | Charles G | 260 Rx | | | Melissa D | 165 Rx | Ran out of time to attempt more weight. I think I would have gotten 175# | | Joshua B | 235 | I took it from the bar | | Katriel-Maria | 105 | I only did 20” box jumps and that was scary |
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WARM UP 12/28/17
(Check In)
FOAM ROLL-Glutes,Quads,Mid back,Calves a lot especially if you did Rx2 yesterday.
GROUP WARM UP
2 rounds
Bike-30 secs
REST 30 secs in Pigeon Stretch
Row-30 secs
REST 30 secs in Samson Stretch
Jump Rope-30 secs
REST 30 secs in Praying Pose to Hammy
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Band Pull Aparts in Squat-15 reps
W Step ups-5 reps
Box Jumps w Step Down-10 reps
Front Squat-10 reps
INDIVIDUAL COOLDOWN
Pigeon Stretch-2 mins R/L
Twisted Lizard-2 mins R/L
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