WOD Blog
 | Mon, Jan 1 2018 |  |
 | Happy Birthday: Brandon He & Tracy W & Matthew P |
| METCON 1/1/18 | WEIGHTLIFTING 1/9/18 | SHRED 1/1/18 | WARM UP 1/1/18 |
METCON 1/1/18
(Time, Rx+, Rx2, Rx3)
6 rounds
20-TTB
18-Thruster (75#/55#)
REST 1 min after each round.
GOAL: Score is your slowest and fastest rounds combined.
MM:SS 4:00 mins
Rx+: Sub 95#/65# Thruster
Rx: As written
Rx2: Sub Wallball (20#/10'-14#/9') and KTC or lying TTB
Rx3: Sub Wallball (14#/10-10#/9') and KTC or Sit Ups
| 1st | 2:52 Rx2 | Cherise Mon, Jan 1, 2018 | | 2nd | 3:29 Rx2 | Katheryn Mon, Jan 1, 2018 | | 1st | 5:38 Rx | Andrew R Mon, Jan 1, 2018 | | 2nd | 8:53 Rx2 | Scott B Mon, Jan 1, 2018 | | 3rd | 4:36 | Vince Mon, Jan 1, 2018 |
| Cherise | 2:52 Rx2 | KTC, WB | | Katheryn | 3:29 Rx2 | | | Vince | 4:36 | Mod: KTC, 75# Thrusters 4 rnds, 65# for 2 rnds | | Scott B | 8:53 Rx2 | 2:14+6:39 | | Andrew R | 5:38 Rx | |
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WEIGHTLIFTING 1/9/18
(Weight, Rx+, Rx2, Rx3)
Shoulder Press or Ring Push Up
8-6-4-2-1-MR
Increase in weight each round.
8-75%-6-80-83%-4-85-90%-2-95%-100%
MR set at 65%
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 | 100# Rx | Janelle Tue, Jan 9, 2018 | | 2nd | 87 Rx | Saori Tue, Jan 9, 2018 | | 3rd | 75 Rx | Cherise Mon, Jan 1, 2018 | | 1st | 155 Rx | Ryan Pow Tue, Jan 9, 2018 | | 2nd | 145 Rx | Deven D Tue, Jan 9, 2018 | | 3rd | 140 Rx | Steven A Tue, Jan 9, 2018
Eric M Tue, Jan 9, 2018 |
| Cherise | 75 Rx | | | Vince | 95 Rx | | | Andrew R | 115 Rx | |
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SHRED 1/1/18
(Check In)
WARM UP w SETH!!!
2 rds
Bike or Row-1 min
Band GM-15 reps
Push Ups-10 reps
Hanging Hollow Rocks-30 secs
WORKOUT: 3 rounds for time of
40-KB SDHP
30-HR Push Ups
20-Pull Ups
10-DB Powercleans
5-Bar Muscle Ups or Jumping BMU
ROMWOD
Upper body
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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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