WOD Blog
 | Tue, Feb 20 2018 |  |
| METCON 2/20/18 | WEIGHTLIFTING 8/30/17-2/20/18 | WARM UP 2/20/18 | SHRED 8-10-20 | Other Results |
METCON 2/20/18
(Time, Rx+, Rx2, Rx3)
5 rounds for time of
15-CTB Pull Up
9-STO (155#/105#)
GOAL: Finish under 9 mins CAP at 13 mins
Rx+: Sub 21 CTB's and 15 STO
Rx: As written
Rx2: Sub Ring Rows or Jump CTB, 115#/75#
Rx3: Sub Jump PU, 95#/65# or single DB 50#/35#
| 1st | 12:30 Rx | Janelle Tue, Feb 20, 2018 | | 2nd | 7:09 Rx2 | Lindsey B Tue, Feb 20, 2018 | | 3rd | 7:47 Rx2 | Melissa D Tue, Feb 20, 2018 | | 1st | 5:45 Rx | David P Tue, Feb 20, 2018 | | 2nd | 9:28 Rx | Charles G Tue, Feb 20, 2018 | | 3rd | 10:30 Rx | Todd N Tue, Feb 20, 2018 |
| Janelle | 12:30 Rx | | | Miranda | 11:02 with CTB pull ups Rx2 | 75lbs | | Alyssa C | 11:37 Rx2 | ring rows, 75# | | Rebecca C | 12:25 Rx3 | 35# barbell | | Cherise | 7:59 Rx2 | Ring rows, 75# | | Sandra D | 10:04 Rx3 | 55# | | Jenn | 10:27 Rx2 | | | Luis Mu | 13:00 DNF Rx | | | Bill | 11:08 Rx2 | modwod 115# STO | | Vince | 12:13 | Modwod: 75# STO, CTB pull ups | | Megan A | 11:26 Rx2 | RR/#85STO | | Lindsey B | 7:09 Rx2 | | | Melissa D | 7:47 Rx2 | Hands are too sore sub ring rows RX weight. | | Rachel T | 10:45 | RR saving hands RX weight | | David P | 5:45 Rx | | | Todd N | 10:30 Rx | | | Taeja | 11:45 Rx2 | bad hands, got a blood blister last round, switched to Ring rows | | Charles G | 9:28 Rx | Still got that cough | | Noelia | Dnf Rx | | | Katheryn | 13:00 DNF | I was here, just did double under prac. |
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WEIGHTLIFTING 8/30/17-2/20/18
(Weight)
Week 2 of 4
'PRESS COMPLEX'
Push Press-1 rep
Push Jerk-1 rep
Split Jerk-1 rep
Work up to heaviest set possible performing all 3 movements before dropping and adding more weight. Can be taken from the rack, blocks or ground. If you finish early optional drop MR drop set at 70% of heaviest complex. Goal of 3x through
| 1st | 175 Rx | Taeja Tue, Feb 20, 2018 | | 2nd | 155 Rx | Janelle Tue, Feb 20, 2018 | | 3rd | 135 Rx | Melissa D Tue, Feb 20, 2018 | | 1st | 255 Rx | David P Tue, Feb 20, 2018 | | 2nd | 230 Rx | Brad Le Tue, Feb 20, 2018 | | 3rd | 215 Rx | Deven D Tue, Feb 20, 2018 |
| 1st | 175 Rx | Taeja Tue, Feb 20, 2018 | | 2nd | 155 Rx | Janelle Tue, Feb 20, 2018 | | 3rd | 135 Rx | Melissa D Tue, Feb 20, 2018 | | 1st | 255 Rx | David P Tue, Feb 20, 2018 | | 2nd | 235 Rx | Charles G Wed, Aug 30, 2017 | | 3rd | 230 Rx | Brad Le Tue, Feb 20, 2018 |
| Steven A | 175 Rx | | | Janelle | 155 Rx | | | Brad Le | 230 Rx | Row 1k m row | | Cherise | 105 Rx | | | Miranda | 105 Rx | | | Bill | 145 Rx | | | Alyssa C | 105 Rx | | | Vince | 105 Rx | | | Megan A | 120 Rx | MAx set #120, MRx3sets#85 | | Lindsey B | 105 Rx | | | Melissa D | 135 Rx | Felt weak today lol | | Rachel T | 132 Rx | PR on PP felt like I could of done more | | David P | 255 Rx | | | Taeja | 175 Rx | | | Deven D | 215 Rx | |
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WARM UP 2/20/18
(Check In)
FOAM ROLL-Delts,Traps,Upper chest,lats, forearms-30-60 secs
GROUP WARM UP
Band Pull Aparts-10
Band Passthroughs-10
Band Press-10
Band Front Raises-10
--------------------------
Walking Plank-20 secs
Scap Retractions-20 secs
Side Planks of hand-20 secs
Hanging Hollows-10 reps
Strict Pull Ups-5 reps
Lat Stretch-30 secs R/L
Chest Stretc-30 secs R/L
--------------------------
Barbell Press Complex-3 reps each
DL-5 reps
Clean high pull-5 reps
Hang Clean-5 reps
INDIVIDUAL COOLDOWN
Band OH Stretch-2 mins R/L
Band Lat Stretch-2 mins R/L
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SHRED 8-10-20
(Distance)
Shuttle Jog-2 mins
Row-2 mins, 30 secs Moderate/30 secs HARD
Bike-2 mins, 30 secs Moderate/30 secs HARD
------------
Spiderman to Hammy-30 secs R/L
Downward Dog-1 min
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WORKOUT: (Shred repeat!!)
7 rounds
Rower for max total distance
30 sec ON
30 sec OFF
--then--
7 rounds
Shuttle Sprints (20 m Distance)
30 Sec ON
30 sec OFF
--then--
7 rounds
Assault Bike for max total distance
30 sec ON
30 sec OFF
COOLDOWN
ROMWOD for lower body and shoulders
Planned: Fri,Dec4,2020 Mon,Aug10,2020 Fri,Jun22,2018 Tue,Feb20,2018 Tue,Nov28,2017 Mon,Aug28,2017 Mon,Jun26,2017| 1st | Row: 935 Ski: 765 Bike: 1.5 miles Rx | Sarah K Fri, Jun 22, 2018 | | 2nd | Row: 928 Run: 700 Bike: 1.6 Rx | Heather H Fri, Jun 22, 2018 | | 3rd | Row: 812 Run: 600 Bike: 1.4 miles Rx | Tracie Fri, Jun 22, 2018 | | 1st | Row: 1144 Run: 700 Bike: 1.6 Rx | Andrew S Fri, Jun 22, 2018 | | 2nd | Row: 1032 Run: 820 Bike: 1.9 Rx | Brien H Fri, Jun 22, 2018 | | 3rd | 360 shuttle, 1.6 mile bike, 1016 m. row Rx | Brad Le Tue, Feb 20, 2018 |
| Brad Le | 360 shuttle, 1.6 mile bike, 1016 m. row Rx | |
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