WOD Blog
 | Mon, Mar 5 2018 |  |
| METCON 3/5/18 | STRENGTHCON 3/5/18 | WARM UP 3/5/18 | SHRED 3/5/18 | Other Results |
METCON 3/5/18
(Reps, Rx+, Rx2, Rx3)
AMRAP in 13 mins of
CTB Pull Ups-3-3-5-5-7-7-9-9-11-11-13-13-15-15 etc.
Box Overs-6-6-8-8-10-10-12-12-14-14-16-16 etc. (24''/20'')
Wallball-10-10-15-15-20-20-25-25-25-25 etc. (20#/10'-14#/9')
GOAL: 200 reps+
Rx+: Get over 255 reps+ Click this
Rx: As written
Rx2: Sub Regular pull ups or Jump CTBx2(for scoring purposes divide by 2) 14#/10'-10#/9'. 20''/16'' Step overs allowed.
Rx3: Sub Ring Rows Air Squats and Step ups 20''/16'',
| 1st | 189 Rx | Rachel T Mon, Mar 5, 2018 | | 2nd | 179 Rx | Miranda Mon, Mar 5, 2018 | | 3rd | 153 Rx | MANAGER Mon, Mar 5, 2018 | | 1st | 255 Rx+ | David P Mon, Mar 5, 2018 | | 2nd | 207 Rx | Steve M Mon, Mar 5, 2018 | | 3rd | 204 Rx | Brad Le Mon, Mar 5, 2018 |
| Steve M | 207 Rx | | | Eric M | 177 Rx | | | Miranda | 179 Rx | | | Alyssa C | 169 Rx2 | jumping ctb | | Luis Mu | 199 Rx | | | Cherise | 113 | 18.2 redo | | Bill | 148 Rx2 | | | Emily M | 146 Rx2 | | | Katriel-Maria | 174 Rx2 | still used 14# ball tho | | Julia Goldst | 358 Rx3 | Air squats to 16 inch box so not full depth | | Scott B | 104 Rx | | | Zach Sk | 121 Rx2 | Step over and kipping pull up | | Rachel T | 189 Rx | | | Jared V | 154 Rx | | | MANAGER | 153 Rx | 20# WB, recovery wod | | Keith C | 190 Rx2 | | | Megan A | 172 | pull-ups/box over 20'/wallball#10to9' | | Brad Le | 204 Rx | 1k row | | David P | 255 Rx+ | |
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STRENGTHCON 3/5/18
(Time, Rx+, Rx2, Rx3)
5-4 min rounds
Strict Muscle Up-1-5 reps
Ring Dips-5-9 reps
Ring Dip hold-20-30 secs
Row or Bike-21/15 cals
REST WITH TIME REMAINING.
For those unable to do Ring Muscle Ups sub kipping BMU or jumping BMU or Practice turnover or Strict Chin Ups, and band for Dip Coaches feel free to break format and work with class members on certain components
| Rachel T | 2 Rx | Bar muscle ups👍🏽 |
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WARM UP 3/5/18
(Check In)
FOAM ROLL-Forearms,Biceps Triceps, Delts,Quads,Calves 30-60 secs per muscle group and any other sore areas
GROUP WARM UP
2 rds
Row or Bike-1 min above 65 rpms or below 2:00 500 pace
Push Ups then Plank-1 min (30 secs of each)
OHS to Passthroughs-1 min (30 secs of each)
Jumping Jacks or Seal Hops-15/20 rest to next round
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Band Pull Aparts-15 reps
Band Face Pulls-15 reps
Band Pull Downs-10 reps
Hanging Hollow Rocks-10 reps
Ring Dip Hold or Dips-30 secs
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Begin Strengthcon
INDIVIDUAL COOLDOWN
Banded OH Stretch-2 mins R/L
Banded Hip Stretch-2 mins R/L
Calf Smash-2 ins
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SHRED 3/5/18
(Check In)
WARM UP with TODD or SETH
WORKOUT:
10-9-8-7-6-5-4-3-2-1
DB Deadlift
DB Powerclean
DB Push Press
DB Squat
After each round perform 20 Plate Taps and 5 Burpees to Plate.
ROMWOD
Full body especially hips and quads
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