WOD Blog
 | Fri, Jan 5 2018 |  |
| METCON 1/5/18 | ABCON 1/5/17 | SHRED 1/4/19 | WARM UP 1/3/17 |
METCON 1/5/18
(Reps, Rx+, Rx2, Rx3)
Every 3 mins STAY AHEAD
2 rds
9-Pull Up
9-Push Press(115#/75#)
then
2 rds
12-Pull Up
12-Push Press(115#/75#)
2 rds
15-Pull Up
15-Push Press(115#/75#)
2 rds
18-Pull Ups
18-Push Press(115#/75#)
2 rds
21-Pull Ups
21-Push Press(115#/75#)
2 rds
24-Pull Ups
24-Push Press (115#/75#)
GOAL: Get into 4th bracket 180 reps+
Rx+: Sub CTB Pull Up and 135#/95# OR Games standard HSPU whichever is harder for you.
Rx: As written
Rx2: Sub jump CTB Pull Up and 95#/65#
Rx3: Sub Ring Row and HPC and jerk 75#/55 or DB pair 35#/20# pair
| 1st | 140 Rx | Taeja Fri, Jan 5, 2018 | | 2nd | 112 Rx | Janelle Fri, Jan 5, 2018 | | 3rd | 139 Rx2 | Katheryn Fri, Jan 5, 2018 | | 1st | 184 Rx | Jonathan K Fri, Jan 5, 2018 | | 2nd | 172 Rx | Eric M Fri, Jan 5, 2018 | | 3rd | 129 Rx | Steve M Fri, Jan 5, 2018 |
| Steve M | 129 Rx | | | Jonathan K | 184 Rx | | | Eric M | 172 Rx | | | Vince | 138 Rx2 | KPU, 95# | | Katheryn | 139 Rx2 | | | Cherise | 172 | 65#; started with 6s | | Bill | 114 Rx2 | | | Julia Goldst | 173 | Bike and SA DB PP (35#), started with 6's | | Janelle | 112 Rx | Did 4 pull ups on 2nd round of 18's | | Taeja | 140 Rx | Finished 3rd bracket but I guess my push press was questionable so I stopped |
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ABCON 1/5/17
(Reps, Rx+, Rx2, Rx3)
Abcon revamped
3 rounds of
V-sit-Hold-30 secs
REST 30 secs
Weighted Plank-Hold-30 secs 45#/35#
REST 30 secs
Hollow Body Hold-30 secs
REST 30 secs
AMRAP in 1 min of TTB
REST 1 min
Repeat
GOAL: Quality of positions, Score over 40 TTB
Rx+: 55#/35#, L-sit and hold a10# plate sub KTE
Rx: As written
Rx2: No weight, Tucked V-sit or hang and Tucked hollow
Sub KTC.
| 1st | 8:25 Rx | Carolyn Thu, Jan 14, 2016 | | 2nd | 15 Rx | Katheryn Fri, Jan 5, 2018 | | 1st | 1:26 Rx | Tyler B Thu, Jan 14, 2016 | | 2nd | 65 Rx | Bob S Thu, Jan 5, 2017 | | 3rd | 45lb plank 10lb hollow Rx | Kevin S Thu, Jan 14, 2016 |
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SHRED 1/4/19
(Check In)
WARM UP
Row-500 m or Bike 1 mile
Side Plank-10 reps R/L
Stationary Inchworms-30 secs
Hollow body Hold-20 secs
Sled Push light-40 m
DB RDL-10 reps
WORKOUT:
7 min AMRAP
Leg Raises off Matador or Hanging-10 reps
Side Plank w Hip Dip-15 R/L
Sled Push-20 m
--REST 1 min--
7 min AMRAP
Row or Bike-AMCAP
--REST 1 min--
7 min AMRAP
DB RDL-10 reps
Air Squats-20 reps
Farmers Carry-30 m
ROMWOD-
Lower body mostly
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WARM UP 1/3/17
(Check In)
FOAM ROLL-Delts,Biceps,Triceps,Forearms,Chest-30-60 secs per muscle and side
GROUP WARM UP
AMWAP in 5 mins of
Band Work cycle through 1 each round
Pull Aparts/Passthroughs/Band Presses/Front Raises-10 reps
Jumping Jacks or Double Unders-20 reps
Plate to Overhead-10 reps
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to review optional abcon
Hollow Body Hold-30 secs
Toe Touch-30 secs
Plate Up or Sit Up-30 secs
KTC or TTB Strict-30 secs
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Thumbs Ups-30 reps
Breaststrokes-15 reps
Walking Plank-10 R/L
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Strict Pull Ups-5 reps
HR Push Ups-10 reps
Push Press-10 reps
Push Press-5-7 reps with 75#/55# or actual weight
Kipping Pull Ups or Jump CTB-10 reps
COOLDOWN
Band Lateral Opener and OH Stretch-2 mins R/L
Smash arms and delts-1 min
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