WOD Blog
 | Thu, Mar 8 2018 |  |
| METCON 3/8/18 | SKILLCON 3/8/18 | SHRED 3/8/18 | WARM UP 3/8/18 | Other Results |
METCON 3/8/18
(Time, Rx+, Rx2, Rx3)
For time!
42-30-18
KB Swing(53#/35#)
Sit Ups
REST 2 mins then
21-15-9
SDHP(95#/65#)
KTE or Weighted Sit Ups (35#/20# feet held)
GOAL: Finish! Count mandatory 2 min rest in total time
Rx+: Sub 70#/53#, KB GHD Sit Up and 115#/75# KTE
Rx: As written
Rx2: Sub 35#/26#, sub TTB or Weighted SU 20#/10# feet held
Rx3: See coach for scaled options
| 1st | 10:42 Rx | Melissa D Thu, Mar 8, 2018 | | 2nd | 12:36 Rx | Taeja Thu, Mar 8, 2018
Lindsey B Thu, Mar 8, 2018 | | 3rd | 13:44 Rx | Katriel-Maria Thu, Mar 8, 2018 | | 1st | 12:11 Rx | Charles G Thu, Mar 8, 2018 | | 2nd | 12:37 Rx | Eric F Thu, Mar 8, 2018 | | 3rd | 13:45 Rx | Steve M Thu, Mar 8, 2018 |
| Megan A | 16:27 Rx2 | #26/55 | | Charles G | 12:11 Rx | | | Eric F | 12:37 Rx | | | Steve M | 13:45 Rx | | | Miranda | 14:11 Rx | | | Alyssa C | 14:21 Rx | | | Eric M | 15:00 Rx | | | Jenn | 17:10 Rx2 | 26 kb | | Tracie | 17:44 Rx | | | Jeremy B | 19:34 Rx2 | 95# SDHP | | Vince | 16:19 | Modwod: 44lbKB, 35# weighted situp all else RX | | Cherise | 30:00 Rx2 | totally forgot what time I finished | | Katheryn | 19:17 Rx | | | Katriel-Maria | 13:44 Rx | weighted sit up. finished first one in 7:15 | | Seth B | 14:14 Rx | 1st in 7:16, 2nd in whatever that is 4:58? Did KTE | | Julia Goldst | 12:35 | Russian swings, rest rx, weighted sit up, first time doing KB swings or SDHP post op :) | | Melissa D | 10:42 Rx | | | Keith C | 13:01 Rx2 | | | Lindsey B | 12:36 Rx | | | Taeja | 12:36 Rx | db weighted situps :0 | | Deven D | 16:36 Rx | Kte | | Janalyn | 16:12 Rx | Weighted sit up; finished first couplet at 7:08. | | Brad Le | 12:52 | 100cal ski | | Kristen Od | 16:06 Rx | Switched to KTE |
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SKILLCON 3/8/18
(Time, Rx+, Rx2, Rx3)
Every 90 secs for 8 rounds
3-Box Jumps(increase in height each round)
5-Ring Rows feet elevated or Pendley rows(70% of PP)
12-Barbell or AB wheel rollouts.
Focus on being explosive on BJ's, squeezing lats on rows and keep a tight hollow position on rollouts. To work grip or different motor units you may also sub Rope Rows or DB Rows.
| Jeremy B | 44.5' | physched out when i added another 10lb plate | | Keith C | 3.2.1. go Rx | | | Deven D | 48 inches Rx | |
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SHRED 3/8/18
(Reps, Rx+, Rx2, Rx3)
WARM UP with TODD or KARA
WORKOUT: E2MO2M for 12 rounds
10-HR Burpees to Target 6''
with time remaining pick 1 of these options for AMRAP
DB STO single
Pull Ups/Ring Rows
Ball Over Bar
DB Snatch
Ring Dips/Bench Dips
Medball Clean
Beginner try to average 8-10 rpm
Intermediate try to average 13-15 rpm
Advanced try to average 17-20 rpm
ROMWOD
Upper body traps delts forearms chesticles
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WARM UP 3/8/18
(Check In)
FOAM ROLL-Lats, Traps,Mid back,Glutes, Quads and calves
GROUP WARM UP
Hop in place-10 times
Side to side hops-10 times
Grab a box-
Step up step down-10 times
Jump up step down-5 times
Hollow Rocks-10 reps
Thumbs Up-20 reps
Ring Row-10 reps
Barbell Row-10 reps
Modified Hurdlers Stretch-30 secs R/L
Sumo DL-5 reps
Upright Row w Sumo grip-5 reps
SDHP-5 reps
INDIVIDUAL COOLDOWN
SMR w lacrosse ball delts traps and lats
then KB on quads, 1 min on each muscle and side
Anchored T spine and Banded Hamstring Stretch 2 mins
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