WOD Blog
 | Mon, Jan 8 2018 |  |
| METCON 1/8/18 | SKILL/STRENGTH 1/8/18 | SHRED 1/8/18 | WARM UP 1/8/18 |
METCON 1/8/18
(Reps, Rx+, Rx2, Rx3)
AMRAP in 5 mins
Lateral Burpees-24 reps
Clean & Jerk-AMRAP w remaining (115#/75#)
AMRAP in 4 mins
Lateral Burpees-24 reps
Clean-AMRAP w time remaining (115#/75#)
AMRAP in 3 mins
Lateral Burpees-24 reps
Deadlift-AMRAP w time remaining (115#/75#)
GOAL: 145 reps+
Rx+: 155#/105# Sub Bar Facing burpee
Rx: As written
Rx2: 95#/65#
Rx3: Dumbbell Pair 35#/20# Sub regular burpees
| 1st | 127 Rx+ | Taeja Mon, Jan 8, 2018 | | 2nd | 125 Rx | Saori Mon, Jan 8, 2018 | | 3rd | 89 Rx | Megan A Mon, Jan 8, 2018 | | 1st | 108 Rx+ | Scott Chr Mon, Jan 8, 2018 | | 2nd | 149 Rx | Charles G Mon, Jan 8, 2018 | | 3rd | 135 Rx | Luis Mu Mon, Jan 8, 2018 |
| Jade S | 85 Rx2 | | | Luis Mu | 135 Rx | | | Taeja | 127 Rx+ | | | Derek A | 72 Rx | | | Vince | 123 Rx2 | | | Bill | 74 Rx2 | | | Julia Goldst | 173 | Sub box jump (16) for burpees, SA DB (35#) for all barbell work. | | Eric M | 20 Rx | | | Saori | 125 Rx | My shoulder started hurting, so I stopped doing jerks. | | Andrew R | 133 Rx | | | Megan A | 89 Rx | | | Eric P | 122 Rx | | | Scott Chr | 108 Rx+ | | | Zach Sk | 82 Rx2 | | | Charles G | 149 Rx | | | Diane | Didn't keep track | But I came! | | Melissa D | 162 | Sub hang C&J and hang PCs |
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SKILL/STRENGTH 1/8/18
(Weight, Rx+, Rx2, Rx3)
6 rounds of
Min 1: Row or Bike-15/12 calories
Min 2: Hollow Rocks-10 reps to Flutterkicks-30 reps
Min 3: Deadlift-5-5-4-4-3-3*
Min 4: REST and use this time to add weight on Deadlift
GOAL: Work up to heavy 3RM TNGO and stay within Min on each station work.
Rx+: 21/15 cals, Sub Hang L-sit-10-15 secs then Max rep Strict TTB.
Rx: As written
Rx2: 12/9 cals sub Hang Deadlift or Rack Pull
Rx3: See coach for a further modification.
| 1st | 275 Rx | Melissa D Mon, Jan 8, 2018
Sarah D Mon, Jan 8, 2018 | | 2nd | 235 Rx | Taeja Mon, Jan 8, 2018 | | 3rd | 215 Rx | Saori Mon, Jan 8, 2018 | | 1st | 415 Rx | Charles G Mon, Jan 8, 2018 | | 2nd | 395 Rx | Eric P Mon, Jan 8, 2018 | | 3rd | 365 Rx | Deven D Mon, Jan 8, 2018 |
| Jade S | 205 Rx2 | I accidentally hit a PR (probably why i didn't hit the goal in the metcon. idk how to do math ok) | | Vince | 245 Rx | | | Steven A | 275 Rx2 | Full deadlift, 12 cal row | | Bill | 275 Rx | | | Katriel-Maria | 255 | i did not rx the hollow rocks | | Julia Goldst | 185 | Sub 5 safety squat bar squats for DL. | | Eric M | 305x3 Rx | | | Saori | 215 Rx | | | Andrew R | 285 Rx | | | Sarah D | 275 Rx | | | Megan A | 185 Rx2 | | | Eric P | 395 Rx | 50 double unders + abs + dl | | Deven D | 365 Rx | | | Zach Sk | 225 Rx | | | Taeja | 235 Rx | Stayed light cause I was planning to do the open prep work after the metcon. Ended up waisted. | | Charles G | 415 Rx | | | Marcelo | 125 Rx | | | Melissa D | 275 Rx | Didn't want to push it further |
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SHRED 1/8/18
(Check In)
WARM UP with HOT TODDY OR SETH
Upon arrival Bike-1.5 miles or Row 750 m
then as group for 1-2 rds
Mtn Climbers-30 secs
Plank-30 secs
Push Ups-30 secs
Jumping Jacks-30 secs
Air Squats-30 secs
Pushball or Wallball-30 secs
WORKOUT: Doubles Death by
Every 3 mins for ALAP cap at round 10
Wallballs-12 reps EACH
Assault Bike-20-25-30-35-40-45-50-55-60 calories etc.(Break up how you like)
GOAL: As a team get to round 7, A team of 3 can also be formed but all 3 partners must do 10 Burpees
ROMWOD
Lower body especially quads
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WARM UP 1/8/18
(Check In)
FOAM ROLL- Hamstrings, Back, Chest, Calves
GROUP WARM UP
3 rounds
Burpees- 5 reps
Row or bike-10 cals
KB swing or band GM-15 reps
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Hip bridge- 30 secs
Plank-30 secs
Downward Dog- 30 secs
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Deadlift (Pause below knee)- 10 reps
Front Rack Stretch with Barbell on Back- 30 secs
Hang Power Clean- 10 reps
Press Complex-5 reps of each
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Brief Skill/Strength and begin adding weight for deadlift.
COOLDOWN
Banded Hamstring Stretch- 2 min R/L
Chest Stretch on Rings- 2 min
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