WOD Blog
 | Tue, Feb 27 2018 |  |
| METCON 2/27/18 | SKILLCON 2/27/18 | SHRED 2/27/18 | WARM UP 2/27/18 | Other Results |
METCON 2/27/18
(Reps, Rx+, Rx2)
7 min AMRAP
Bike or Row(Cals)
-REST 1 min-
7 min AMRAP
Burpee to Target 6''
-REST 1 min-
7 min AMRAP
DB Alt. Snatch (55#/35#)
GOAL: 300 reps+
Rx+: Score 350 reps+ CLICK THIS
Rx: As written
Rx2: 35#/26# DB
| 1st | 326 Rx | Taeja Tue, Feb 27, 2018 | | 2nd | 291 Rx | Melissa D Tue, Feb 27, 2018 | | 3rd | 250 Rx | Kaddie Tue, Feb 27, 2018 | | 1st | 337 Rx | David P Tue, Feb 27, 2018 | | 2nd | 323 Rx | Seth B Tue, Feb 27, 2018 | | 3rd | 321 Rx | Todd N Tue, Feb 27, 2018
Christopher T Tue, Feb 27, 2018 |
| Alyssa C | 201 Rx | | | Tracie | 223 Rx2 | | | Sandra D | Lost track Rx2 | | | Ryan Pow | 210 Rx | | | Jenn | 181 Rx2 | 20lb dumbell | | Luis Mu | 207 Rx | | | Cherise | 182 Rx | | | Vince | 228 | Modwod: 50# db, all else RX | | Katheryn | 221 Rx | started 40 seconds late, 20# db (back super tight today) | | Katriel-Maria | 173 Rx | | | Seth B | 323 Rx | | | Kaddie | 250 Rx | | | Kristen Od | 245 Rx | 91, 83, 71 | | Melissa D | 291 Rx | | | Rachel T | 225 Rx | | | Christopher T | 321 Rx | Stopped a minute short because I’m dumb. Me lift heavy things and put them down. Me no how read time | | Zach Sk | 161 Rx2 | 50# db | | Brad Le | 272 Rx | 100 cal ski | | Lindsey B | ? Rx2 | | | Taeja | 326 Rx | started on bike then it broke, switched to DB; DB-160, bike-85, burp-81 | | Hailey D | 236 Rx | | | Derra | 187 Rx2 | no DB snatch did more bike | | Todd N | 321 Rx | DB - 130 Row - 100 Burpees - 81 | | Julia Goldst | 228 | One legged row, push ups, ski erg | | Saori | 219 Rx | I did bad. Lol. Bike 77+73+69 | | David P | 337 Rx | |
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SKILLCON 2/27/18
(Reps, Rx+, Rx2, Rx3)
On the mins 3 Rounds.
Min 1: 9 reps-Bar Facing Burpee
Min 2: 12 reps-Kip Pull Up
Min 3: 15 reps-Wallball (20#/10'-14#/9'
Min 4: AMRAP-Ring Muscle Ups
Min 5: REST
GOAL: 15 RMU
Rx+: Sub CTB Butterfly rep scheme 12-15-21
Rx: As written
Rx2: Sub Band assisted strict purple/green 14#/10#-10'/9', jumping BMU
Rx3: Sub Ring Rows 14#/10#-9'/8', sub close grip push ups
| Alyssa C | 12 Rx2 | we did 4 rounds | | Bill | 10 Rx2 | | | Vince | 12 Rx | | | Katriel-Maria | 34 | all rx but did purple band dips instead of rmu |
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SHRED 2/27/18
(Check In)
WARM UP with TODD or SETH
WORKOUT: AMRAP in 27 mins of
3-Pull Ups
5-Burpee to target 6''
7-DB Row
9-Bench Press
15-Pushballs
Row-500 m
ROMWOD
Upper body.
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WARM UP 2/27/18
(Check In)
FOAM ROLL-Lats,Chest,Delts,Hamstrings
GROUP WARM UP
Row or Bike-2 mins
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EMOM for 6 mins alt.
1st
Burpee-3 reps
Pull Ups or Ring Row-3 reps
Wallball-5 reps
2nd
Samson Stretch-30 secs or
Hanging Hollow Rocks-30 secs
Praying Pose-1 min
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Thumbs Up-20 reps
Pull Up Negatives-10 reps
Jump to support-5 reps or Ring Dips-5 reps
INDIVIDUAL COOLDOWN
Band Lat and OH stretch-2 mins R/L
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