WOD Blog
 | Fri, Mar 2 2018 |  |
| OPENS WOD 18.2 3/2/18 | SHRED 3/2/18 | WARM UP 3/2/18 | SKILLCON 3/2/18 (after 18.2/18.2A | Other Results |
OPENS WOD 18.2 3/2/18
(Time, Rx2, Rx3)
REMINDER 5PM AND 6PM CLASSES ARE BEING REPLACED TEMPORARILY WITH HEATS STARTING AT 5:00PM BRING A JUDGE SOME FRIENDS AND SOME YUMMY FOOD!
Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees
For those in the Open use 50#/35# DB pair, those not please use 55# pair/35# pair
Workout 18.2a
1-rep-max clean (put weight in notes and/or on MEN vs WOMEN whiteboard.
Time cap: 12 minutes to complete 18.2 AND 18.2a
Rx: As written
Rx2: Sub KB Goblet Squat 53#/35# then Hang PC
Rx3: Sub KB Goblet Squat 35#/26#, then Deadlift
| 1st | 8:44 Rx | Janelle Fri, Mar 2, 2018 | | 2nd | 10:13 Rx | Bailey M Fri, Mar 2, 2018 | | 3rd | 10:49 Rx | Miranda Fri, Mar 2, 2018 | | 1st | 185 Rx | Eric M Fri, Mar 2, 2018 | | 2nd | 7:56 Rx | Brad Le Fri, Mar 2, 2018 | | 3rd | 8:36 Rx | Charles G Fri, Mar 2, 2018 |
| Charles G | 8:36 Rx | 285 Clean | | Vince | 9:42 | 140 clean | | Alyssa C | 12:00 Rx | no clean | | Tracie | 10:20 | used 12# DB Cleaned 105# | | Eric M | 185 Rx | | | Steve M | 10:11 Rx | 195 clean | | Cherise | 11:14 | 105 should have started heavier | | Katheryn | 12:00 DNF Rx | re-do at scaled (?) | | Bill | 11:50 | 155 PC; 35# DB pair | | Steven A | 12:00 DNF Rx2 | 35# DB pair, got to 4 burbees in round 9 | | Janelle | 8:44 Rx | 185 clean | | Zach Sk | DNF Rx2 | | | Megan A | DNF Rx | Finished 5/10 DB squats | | Sandra D | Dnf Rx2 | 90 | | Brad Le | 7:56 Rx | 255# (Left my Boston Sweater) | | Deven D | 9:09 Rx | 250# | | Bailey M | 10:13 Rx | 110 PC | | Jared V | 8:41 Rx | 215 | | Miranda | 10:49 Rx | 105lbs |
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SHRED 3/2/18
(Check In)
WARM UP-with TODD or SETH
WORKOUT: 4-6 min rounds
Bike-1 mile
Row-800 m
Run-400 m
with any time remaining.
Rd 1: AMRAP DB Single Arm Press (heavier than normal)
Rd 2: AMRAP Strict Chin Up
Rd 3: AMRAP Ring Dips
Rd 4: AMRAP Dball over shoulder (heavier than normal)
ROMWOD:
Full body
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WARM UP 3/2/18
(Check In)
FOAM ROLL-Calves,Chest,Quads,Lats Forearms 30-60 secs per muscle group
GROUP WARM UP
Bike or Row or Ski erg-2-3 mins
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Hip Rotations-20 R/L
Band Pull Aparts-20 reps
Band Pass throughs-10 reps
Standing Forward Fold-30 secs
Scap Pulls-30 secs
Handstand Hold-20-30 secs
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Front Squats w BB or DB pair-3-4-5 reps
Burpee over bar or DB's-3-4-5 reps
Jumping Jacks-10-10-10
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w 75#/55#
DL-3 reps
Hang clean high pull-3 reps
Hang clean-3 reps
Front Squat-3 reps
Strict Pull Up-3 reps
INDIVIDUAL COOLDOWN
Banded Hip Stretch-2 mins R/L
Lateral Opener-2 mins
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SKILLCON 3/2/18 (after 18.2/18.2A
(Time, Rx+, Rx2, Rx3)
12 min timer
10-9-8-7-6-5-4-3-2-1
Box Overs (24''/20'')
HSPU
then with time remaining
3RM Weighted Pull Up
GOAL: Finish couplet under 7 mins then 45#/20# weighted PU. Score as time/weight for PU
Rx: As written
Rx2: Sub Jump to Strict
Rx3: Sub Ring Rows for max reps
| Charles G | 7:37 Rx | 75x3 Pull up | | Vince | 7:31 | Modwod: HRPU | | Alyssa C | 10:02 Rx2 | PU's off of box, banded pull ups | | Eric M | 50# Rx | | | Zach Sk | 8:48 Rx2 | |
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