WOD Blog
 | Fri, Mar 9 2018 |  |
| 3/9/18 OPENS WOD 18.3 | STRENGTHCON 3/9/18 | WARM UP 3/9/18 | SHRED 3/9/18 | Other Results |
3/9/18 OPENS WOD 18.3
(Reps, Rx+, Rx2, Rx3)
AMRAP in 14 mins of
2 rounds
100 double-unders
20 overhead squats (115#/80#)
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches (50#/35#)
100 double-unders
12 bar muscle-ups
GOAL: Finish 1 rd (464 reps)
Rx+: Get 486 reps or more click this
Rx: As written
Rx2: Sub Plate taps or lateral hops, Sub Jumping CTB for RMU, Sub Jumping BMU for BMU, 75#/55#, 35#/20# DB
Rx3: Scaled division, Sub singles, 45#/35# OHS 35#/20# DB
| 1st | 220 Rx | Katriel-Maria Fri, Mar 9, 2018 | | 2nd | 576 Rx2 | Megan A Fri, Mar 9, 2018 | | 3rd | 457 Rx2 | Alyssa C Fri, Mar 9, 2018 | | 1st | 227 Rx | Andrew R Fri, Mar 9, 2018 | | 2nd | 101 Rx | Vince Fri, Mar 9, 2018 | | 3rd | 452 Rx2 | Shawn P Fri, Mar 9, 2018
Derek A Fri, Mar 9, 2018 |
| Derek A | 452 Rx2 | | | Bill | 352 Rx2 | | | Alyssa C | 457 Rx2 | DU's, 80# OH squat, jump ctb, 35# snatch, jump bmu's | | Cherise | 221 | DUs, 55#OHS, FIRST EVER CTB! Woot! | | Katriel-Maria | 220 Rx | :D | | Megan A | 576 Rx2 | singlesx100/OHS#55/Pull-up/#20/jump BMU | | Andrew R | 227 Rx | | | Vince | 101 Rx | | | Shawn P | 452 Rx2 | |
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STRENGTHCON 3/9/18
(Reps, Rx+, Rx2, Rx3)
6-3 mins rounds
Machine-30/27-27/24-24/21-21/18-18/15-15/12 cals
C&J-AMRAP
REST 1 min
Rd 1: 95#/65#
Rd 2: 115#/75#
Rd 3: 135#/95#
Rd 4: 165#/115#
Rd 5: 185#/125#
Rd 6: 205#/135#
GOAL: 60 reps+
Rx+: begin at 115#/75# end on 225#/155#
Rx: As written
Rx2: Stay at 95#/65#
Rx3: Sub DB GTO start light and increase DB weight each rd.
| 1st | 31 Rx | Alyssa C Fri, Mar 9, 2018 | | 2nd | 32 | Megan A Fri, Mar 9, 2018 | | 1st | 87 Rx | Seth B Fri, Mar 9, 2018 | | 2nd | 65 Rx | Deven D Fri, Mar 9, 2018 | | 3rd | 62 Rx | Christopher T Fri, Mar 9, 2018 |
| Derek A | 32 Rx2 | | | Bill | 41 Rx2 | modwod 95, 105, 115, 125, 135, 145 | | Christopher T | 62 Rx | | | Alyssa C | 31 Rx | | | Seth B | 87 Rx | Goodluck Melissa you can even start on 21's ;) | | Megan A | 32 | #65/75/85/95/105/115 | | Deven D | 65 Rx | |
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WARM UP 3/9/18
(Check In)
FOAM ROLL-Forearms,Lats,Upper back,Chest,Delts, Calves a lot!!
GROUP WARM UP
1-2 rds
Machine-1 min
Jump Rope-1 min
Plate or DB to OH-1 min
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Samson Stretch w side reach-30 secs R/L
Downward Dog-30 secs stretch calves
Upward Dog-30 secs stretch forearms
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Hanging Hollow Rocks-30 secs
Push Ups-15 reps
Strict Pull Ups-5 reps
Ring Dips and or Jumping BMU-3-5 reps
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Clean Deadlift-5
Clean High Pull-5 reps
Hang Clean-5 reps
STO-5 reps
INDIVIDUAL COOLDOWN
Banded OH Stretch-2 mins
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SHRED 3/9/18
(Distance, Rx+, Rx2, Rx3)
WARM UP with TODD or SETH
TEAM SHRED in teams of 2-3
6-4 mins rounds
Walking Lunges-20 reps
DB Deadlift-15 reps
Box Jump-10 reps
Sled Push-20 m
Row for Max distance
If one of your teammates finishes 4 bagger early, they may begin rowing, you may switch out rowers whenever you like.
| 1st | 2752 | Katriel-Maria Fri, Mar 9, 2018 |
| Katriel-Maria | 2752 | 35# dbs, 70# plate push 20' box |
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