WOD Blog
 | Tue, Jan 2 2018 |  |
 | Happy Birthday: Ann |
| METCON 1/2/18 | SKILL 1/2/18 | SHRED 1/2/18-7/6/18 | WARM UP 1/2/18 |
METCON 1/2/18
(Reps, Rx+, Rx2, Rx3)
AMRAP in 20 mins
10-9-8-7-6-5-4-3-2-1
Deadlift (165#/115#)
Powerclean (165#/115#)
Front squat (165#/115#)
After each round Row or Bike-10 calories
GOAL: 180 reps
Rx+: 185#/125#
Rx: As written
Rx2: 135#/95#
Rx3: 100#/70# or Sub 35#/20# DB Pair
| 1st | 265 Rx | Taeja Tue, Jan 2, 2018 | | 2nd | 210 Rx | Melissa D Tue, Jan 2, 2018 | | 3rd | 180 Rx2 | Saori Tue, Jan 2, 2018 | | 1st | 203 Rx | Seth B Tue, Jan 2, 2018 | | 2nd | 186 Rx | Charles G Tue, Jan 2, 2018 | | 3rd | 171 Rx | Eric P Tue, Jan 2, 2018 |
| Cherise | 216 Rx3 | 75# | | Katheryn | 191 Rx3 | | | Spencer Ch | 186 Rx2 | | | Scott B | 98 Rx3 | 115# | | Vince | 199 Rx3 | | | Saori | 180 Rx2 | | | Katriel-Maria | 165 Rx2 | | | Seth B | 203 Rx | No leg strength... SO HEAVY! But fun glad I did 165 | | Melissa D | 210 Rx | | | Andrew R | 170 Rx | | | Taeja | 265 Rx | Finished 100 cals on bike at 19:59 | | Charles G | 186 Rx | | | Eric P | 171 Rx | |
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SKILL 1/2/18
(Rounds)
First 12-16 mins of class OR After metcon Class chooses
In groups of 2-3 perform Rope Climb.
Depending on experience collect 10-15-15' ascents(rounds) of any of these
1. Feet on ground arms only
2. Spanish wrap
3. J-hook
4. Legless
5. L-Rope Climb
Put in notes what style you did.
Planned: Tue,Jan2,2018 Thu,Aug3,2017 Tue,Mar7,2017 Wed,Sep9,2015 Wed,Sep2,2015 Wed,Aug26,2015| 1st | 10-15 Rx | Saori Thu, Aug 3, 2017 | | 2nd | 5 Rx | Katriel-Maria Wed, Aug 26, 2015 | | 3rd | 4 Rx | Carolyn Wed, Aug 26, 2015 | | 1st | .75 Rx | Kevin E Tue, Mar 7, 2017 | | 2nd | 15 Rx | Spencer Ch Tue, Mar 7, 2017 | | 3rd | 12 Rx | Jonathan K Wed, Sep 9, 2015
Carl Wed, Sep 2, 2015 |
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SHRED 1/2/18-7/6/18
(Check In)
WARM UP-with TODD or SETH!
Samson Stretch-30 secs R/L
Plank-30 secs
Beep Test-2 rds
Air Squats-15 reps mix stances
Walking Lunges-50 ft
skierg or Bike-15 calories
WORKOUT: AMRAP in 20 mins of
Shuttle Run-100-120-140-160-180-200 etc.
Air Squats-10-20-30-40-50-60 reps
Ski Erg/Bike-10-15-20-25-30-35 calories
Stationary Lunges-10-20-30-40-50 reps
ROMWOD
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WARM UP 1/2/18
(Check In)
FOAM ROLL-Quads,Forearms,Lats, Mid Back- Upper Trap-30-60 secs
GROUP WARM UP
Upon arrival Bike-20 cals or Row-20 cals
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Jumping Jacks-10-10-10-10-10
Deadlift-1-2-3-4-5
Powerclean-1-2-3-4-5
Front Squat-1-2-3-4-5
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Plank work-60 secs
Downward Dog-30 secs stretch forearms
Rope Rows-10 reps
Ring Rows-10 reps
DL-PC-FS-5 reps w 95#/65#
COOLDOWN
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