WOD Blog
 | Thu, Mar 15 2018 |  |
 | Happy Birthday: Katheryn & Darise |
| STRENGTHCON 3/15/18 | METCON 3/15/18 | WARM UP 3/15/18 | SHRED 3/15/18 | Other Results |
STRENGTHCON 3/15/18
(Weight, Rx+, Rx2, Rx3)
Move to Thursday
6 rounds
2 mins to perform
Double Unders-21 reps
Band Resisted Russian KB Swing-5-7 reps (53#/35#)
1-Clean(High Hang)
1-Clean (Mid Thigh)
1-Clean (Floor)
REST 30 secs (during this time add weight to barbell
GOAL: Work up to 85% of your best clean, choose either power of squat and stick with it.
-Rest 20-30 secs between KB Swing and Barbell Complex
-Beginners perform 12 DU's or 42 Singles, Band Pull Throughs or Russian KB Swings without Bands.
| 1st | 155 Rx | Janelle Thu, Mar 15, 2018 | | 2nd | 135 Rx | Katriel-Maria Thu, Mar 15, 2018
Melissa D Thu, Mar 15, 2018 | | 3rd | 125 Rx | Rachel T Thu, Mar 15, 2018
Alyssa C Thu, Mar 15, 2018 | | 1st | 255 Rx | Seth B Thu, Mar 15, 2018 | | 2nd | 205 Rx | Spencer Ch Thu, Mar 15, 2018 | | 3rd | 127 Rx | Vince Thu, Mar 15, 2018 |
| Cherise | 105 Rx | | | Katheryn | 95 Rx | | | Vince | 127 Rx | | | Alyssa C | 125 Rx | work on keeping elbows up | | Saori | 120 Rx | | | Seth B | 255 Rx | Bands Swing made the clean feel easy. | | Megan A | 105 Rx | 5 DU/#35BB/#65-105 | | Spencer Ch | 205 Rx | | | Melissa D | 135 Rx | Kept it a little lighter to work on form | | Keith C | 95 cleans Rx | | | Katriel-Maria | 135 Rx | | | Rachel T | 125 Rx | Thought I had another round was going to do 130 | | Janelle | 155 Rx | |
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METCON 3/15/18
(Reps, Rx+, Rx2, Rx3)
With a 17 min timer running
perform
5-10-20-30-40
Burpee over DB's or Bar
Machine
DB Powerclean (55#/35#)
GOAL: 195 reps+
Rx+: Sub 155#/105# Barbell Bar Facing Burpee
Rx: As written
Rx2: Sub HANG Powerclean 95#/65# or DB PC 35#/20#
Rx3: Sub HANG Powerclean 75#/55# or KB Swing 35#/26#
| 1st | 189 Rx+ | Melissa D Thu, Mar 15, 2018 | | 2nd | 162 Rx+ | Rachel T Thu, Mar 15, 2018 | | 3rd | 206 Rx | Julia Goldst Thu, Mar 15, 2018 | | 1st | 124 Rx+ | Scott B Thu, Mar 15, 2018 | | 2nd | 230 Rx | Seth B Thu, Mar 15, 2018 | | 3rd | 198 Rx | Steve M Thu, Mar 15, 2018 |
| Steve M | 198 Rx | | | Sandra D | 113 Rx | | | Tracie | 157 Rx2 | | | Cherise | 118 Rx | | | Miranda | 144 Rx | | | Vince | 167 Rx2 | HPC | | Scott B | 124 Rx+ | 19/30 Bar facing burpees | | Katheryn | 145 Rx2 | started rx, but switched mid way | | Alyssa C | 105 Rx | had to leave early. DNF. Might come do it later | | Saori | 187 Rx | | | Seth B | 230 Rx | 55# DB PC got heavy | | Megan A | 190 Rx | | | Spencer Ch | 195 Rx2 | | | Melissa D | 189 Rx+ | | | Keith C | 135 Rx2 | did not attempt to finish | | Katriel-Maria | 180 Rx | | | Julia Goldst | 206 Rx | | | Rachel T | 162 Rx+ | | | Janelle | 170 Rx | | | David V | 152 Rx2 | 35# DB's after first round |
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WARM UP 3/15/18
(Check In)
FOAM ROLL-Chest,Calves,Delts,Traps,Mid back and Glutes 30-60 secs on each
GROUP WARM UP
2 rds
Min 1: Machine for full min
Min 2: Burpee 5 reps then Push Up Plank w time left
Min 3: Russian KB Swing or
Band GM-10 reps then Praying Pose to Hammy w time left
Min 4: Double Unders or Single Unders-30 reps rest with time left
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Band Face Pulls and Pull Aparts off rig -10 each
Stationary Inchworms-5 reps
Clean DL-3 reps
Clean High Pull-3 reps
Hang Clean-3 reps
2 rds
INDIVIDUAL COOLDOWN
Smash Traps and Forearms-2 mins each
Couch Stretch-2 mins
Wall Stretch-2 mins
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SHRED 3/15/18
(Reps, Rx+, Rx2, Rx3)
WARM UP with TODD or SETH
WORKOUT: (28 mins long) SYNCHRO TO SOLO LONG
With a team of 2 perform
3 rounds OF
4-2 min intervals
Synchro Burpees-5 reps
Synchro KB Taters-5 reps (53#/35#)
Synchro KB Swing-5 reps (53#/35#)
then AMRAP with time left in the round of
DB Push Press (35#/20# pair)
Bike (cals)
Wallball (20#/14#-10/9')
REST 2 mins after every 4-two min intervals.
You must perform the synchro at the same time, then once those 15 reps are complete you may pick any of the 3 movements to perform for MAX team reps, you may switch on these but you may not do the same movement at the same time. Score is for total reps counting synchro work.
ROMWOD
Upper body
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