WOD Blog
 | Thu, Feb 8 2018 |  |
| METCON 2/8/18 | WEIGHTLIFTING 2/8/18 | SHRED 2/8/18 | WARM UP 2/8/18 | Other Results |
METCON 2/8/18
(Reps, Rx+, Rx2, Rx3)
AMRAP in 8 mins of
10-Sit Ups
15-Bike or Ball slams(35#/20#)
----REST 2 mins---
AMRAP in 8 mins of
10-KB Swings (53#/35#)
15-Side Plank w hip dip(switch sides each round)
GOAL: 375 reps+ or Recovery easy pace
Rx+: Sub strict Sit Ups, 70#/53#
Rx: As written
Rx2: 35#/26#
Rx3: See coach for mods
| 1st | 510 Rx+ | Melissa D Thu, Feb 8, 2018 | | 2nd | 461 Rx | Saori Thu, Feb 8, 2018 | | 3rd | 444 Rx | Katriel-Maria Thu, Feb 8, 2018 | | 1st | 385 Rx+ | Charles G Thu, Feb 8, 2018 | | 2nd | 482 Rx | Andrew R Thu, Feb 8, 2018 | | 3rd | 470 Rx | Seth B Thu, Feb 8, 2018 |
| Tracie | 264 Rx | | | Sandra D | 257 Rx | | | Jeremy B | 325 Rx2 | | | Ryan Pow | 314 Rx | | | Jenn | 193 Rx | | | Cherise | 405 Rx | | | Vince | 376 Rx | | | Katheryn | 353 Rx2 | | | Bill | 316 Rx | | | Alyssa C | 405 Rx | | | Katriel-Maria | 444 Rx | 7rds +15 and 10rds +4 | | Seth B | 470 Rx | Ball slams probs should have done Rx+ but recovery day | | Zach Sk | 335 Rx | | | Megan A | 375 | 7+8 rounds #35-15is Russian | | Kristen Od | 415 Rx | | | Scott B | 306 Rx | 143 (5+18) + 163 (6+13) = 306 | | Brad Le | 307 Rx | Bike instead of ball slams, 70 lbs kb | | Jeff B | 380 Rx | #70 KB | | Saori | 461 Rx | | | Andrew R | 482 Rx | slam ball | | Melissa D | 510 Rx+ | 8+10 pt 1. 12 rds pt 2. Beat Seth for you Saori =) | | Keith C | 385 Rx2 | 35# KB, 35#Ball slam | | Eric P | 376 Rx | | | Janelle | 431 Rx | | | Derra | 410 Rx | | | Charles G | 385 Rx+ | | | Brian S | recovery rainbow Rx | 175 max rep |
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WEIGHTLIFTING 2/8/18
(Weight)
Week 2 of 5
'Clean Complex'
Powerclean-1 rep
Hang Squat Clean-1 rep(below knee)
Hang Squat Clean-1 rep(above knee)
Front Squat w 5 sec pause-1 rep
Start at 70% up to 87%+ of best Clean
Rest-2-3 mins perform 5-6 sets
| 1st | 160 Rx | Janelle Thu, Feb 8, 2018
Melissa D Thu, Feb 8, 2018 | | 2nd | 140 Rx | Rachel T Thu, Feb 8, 2018 | | 3rd | 130# Rx | Derra Thu, Feb 8, 2018
Saori Thu, Feb 8, 2018 | | 1st | 265 Rx | Clint Thu, Feb 8, 2018 | | 2nd | 250 Rx | Charles G Thu, Feb 8, 2018 | | 3rd | 245 Rx | Eric P Thu, Feb 8, 2018 |
| Ryan Pow | 205 Rx | | | Alyssa C | 115 Rx | | | Miranda | 95 Rx | Seth made me go lighter to work on third pull | | Ammon C | 95 Rx | Stayed lighter working on keeping torso more upright | | Bill | 145 Rx | | | Cherise | 90 Rx | | | Katheryn | 95 Rx | | | Katriel-Maria | 125 Rx | | | Seth B | 225 Rx | Most I have squat cleaned since the Open last year | | Zach Sk | 165 Rx | | | Megan A | 105 Rx | attept #115 lost it at hang above knee, went forward | | Kristen Od | 100 Rx | | | Jeff B | 235 Rx | | | Lindsey B | 115 Rx | | | Saori | 130 Rx | | | Andrew R | 215 Rx | | | Rachel T | 140 Rx | | | Keith C | 105 Rx | | | Melissa D | 160 Rx | All reps from hang | | Eric P | 245 Rx | Attempted 255 | | Janelle | 160 Rx | | | Derra | 130# Rx | | | Clint | 265 Rx | | | Brian S | 175 Rx | | | Elise | 80 Rx | | | Charles G | 250 Rx | | | Scott B | 185 Rx | Last week was 175#. Watch booty pop |
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SHRED 2/8/18
(Check In)
WARM UP with TODD or SETH
'THE SHRED WARM UP'
Machine-40/30 calories
Hip Rotations-20 R/L
Air Squats-10 reps
Jumping Jacks-20 reps
Push Ups-10 reps
Plank-30 secs
Hanging Rocks-3 reps-KTC-3 reps-Leg raise-3 reps
(This will become our standard warm up to be done individually before setting up the workout and doing a few
reps, coaches feel free to modify this on any given day.)
WORKOUT: 3 rd workout
4 mins to run 500 m-600m-700m
3 mins to perform 25-30-35 KB Taters!!
2 mins to perform 25-30-35 KB Sumo Deadlift
1 min to perform AMRAP of Over Unders 30''/24''
ROMWOD:
Lower body
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WARM UP 2/8/18
(Check In)
FOAM ROLL-Lats, forearms, calves, glutes, hamstrings.
GROUP WARM UP
2 rds
Hop side to side-30 secs
Ball Slams or bike-30 secs
Stationary Inchworms-30 secs
Side Plank w hip dip-15 secs R/L
KB Swings-30 secs
---------------------------
Downward Dog/Upward Dog-30 secs R/L
Samson Stretch-1 min
Praying Pose to Hammy-1 min
Clean complex w barbell
Begin warm up sets
INDIVIDUAL COOLDOWN
Pigeon pose-2 mins
Banded Hamstring Stretch-2 mins
Rollout T-spine-2 mins
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