WOD Blog
 | Tue, Jan 9 2018 |  |
| METCON 1/9/18 | WEIGHTLIFTING 1/9/18 | WARM UP 1/9/18 | SHRED 1/9/18 | Other Results |
METCON 1/9/18
(Time, Rx+, Rx2, Rx3)
6 rounds for time of
Walking Goblet Lunges-25 ft (53#/35# 4 mats length wise)
CTB Pull Up-12 reps
Walking Goblet Lunges-25 ft (53#/35# 4 mats length wise)
Single Arm DB Push Press-12 reps (70#/50#)
GOAL: Sub 13 CAP at 15 mins
Rx+: 80#/60#,
Rx: As written
Rx2: 35#/26# Lunges and sub Barbell Push Press 95#/65#
Rx3: Bodyweight Stationary Lunges sub 20 reps and Push ball 12 reps 20#/14#
| 1st | 15:00 DNF Rx | Taeja Tue, Jan 9, 2018
Janelle Tue, Jan 9, 2018 | | 2nd | 15:00 DNF Rx2 | Saori Tue, Jan 9, 2018
Miranda Tue, Jan 9, 2018 | | 3rd | 12:42 | Katriel-Maria Tue, Jan 9, 2018 | | 1st | 15:00 DNF Rx | Eric M Tue, Jan 9, 2018 | | 2nd | 10:37 Rx2 | Zach Sk Tue, Jan 9, 2018 | | 3rd | 15:00 DNF Rx2 | Vince Tue, Jan 9, 2018
Spencer Da Tue, Jan 9, 2018 |
| Spencer Da | 15:00 Rx2 | 4 rounds +10 pull ups | | Janelle | 15:00 Rx | 4 rds+9 CTB | | Eric M | 15:00 DNF Rx | Last round only 12 reps left | | Miranda | 15:00 DNF Rx2 | Last set of pushpress on 5 | | Vince | 15:00 DNF Rx2 | 5th Rnd, 3 reps of Push Press | | Katriel-Maria | 12:42 | i used 26# kb for presses too and band ass pullups | | Julia Goldst | 14:21 | Goblet lunges (35#), sit-ups sub for CTB, DB PP (50#), all left arm | | Zach Sk | 10:37 Rx2 | | | Saori | 15:00 DNF Rx2 | 4th rd, 6 CTB. rx except 65#Barbell push press | | Taeja | 15:00 DNF Rx | 5 rounds + 12 CTBs! Most CTBs I've ever done.. all singles tho |
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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 | | 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 |
| 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 |
| Eric M | 140 PR Rx | | | Janelle | 100# Rx | MR@65#-14 reps | | Derek A | 135 Rx | | | Vince | 110 Rx | PR of 15# | | Ryan Pow | 155 Rx | | | Steven A | 140 Rx | | | Scott B | 125 Rx | MR: 95# x 7 reps | | Zach Sk | 115 Rx | PR!! | | Saori | 87 Rx | I did shoulder press due to shoulder pain (last week ring dip) | | Deven D | 145 Rx | |
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WARM UP 1/9/18
(Check In)
FOAM ROLL- Traps, Lats, Delts, Chest, Quads
GROUP WARM UP
Row- 2 min
Bike- 2 min
Walking Lunge- 40 m
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Push Ups-10-15 reps
Band Press-10 reps
Band Front Raise-10 reps
Band Press Behind Neck-10 reps
Band Pass Through-10 reps
Band Pull apart-10 reps
Band Side Shuffle-20 steps R/L
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Spiderman to Hammy-30 secs R/L
Side plank with Leg Raise-15 secs R/L
Hanging Hollow Rocks- 30 secs
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Barbell Shoulder Press- 10 reps
COOLDOWN
Twisted Lizard- 2 mins R/L
Overhead Stretch- 2 min R/L
Trap and Delt Smash
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SHRED 1/9/18
(Check In)
WARM UP-with KARA or SETH if he feels better
EMOM for 7 mins
Jog-40 m
Then perform 1 of the movements in order
WORKOUT: 7 rounds (30 min CAP)
7-HR Push Ups
7-DB Push Press
7-TTB
7-Pull Ups
7-Burpee to Plate
7-Plate to Overhead
7-20 m Shuttle Run
ROWWOD
Upper body.
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