WOD Blog
 | Fri, Mar 16 2018 |  |
| OPENS WOD 18.4 3/16/18 | ASSISTANCE WORK 3/16/18 | SKILLCON 3/16/18 | SHRED 3/16/18 | WARM UP 3/16/18 | Other Results |
OPENS WOD 18.4 3/16/18
(Time, Rx2, Rx3)
For time:
21 Deadlifts-(225#/155#)
21 HSPU
15 Deadlifts (225#/155#)
15 HSPU
9 Deadlifts (225#/155#)
9 HSPU
21 Deadlifts (315#/205#)
50-ft. handstand walk
15 Deadlifts (315#/205#)
50-ft. handstand walk
9 deadlifts (315#/205#)
50-ft. handstand walk (in 25 foot increments coaches tape out marks every 5 feet)
GOAL: Score DNF andget 100 reps+ (If you do finish record time not reps)
Rx: As written
Rx2: Sub 135#/95# HR Push Ups then 185#/135# Bear Crawl (Hips must stay above shoulders)
Rx3: Sub 95#/65# Incline Push Ups then 135#/95# and Bear Crawl
Time cap: 9 min.
| 1st | 105 Rx2 | Sandra D Fri, Mar 16, 2018 | | 2nd | 147 Rx2 | Alyssa C Fri, Mar 16, 2018 | | 3rd | 9:00 DNF | Cherise Fri, Mar 16, 2018 | | 1st | 59 Rx | Andrew R Fri, Mar 16, 2018 | | 2nd | 111 Rx2 | David V Fri, Mar 16, 2018 | | 3rd | 8:54 Rx2 | Steve Je Fri, Mar 16, 2018 |
| MANAGER | DNF Rx2 | 121Reps | | Sandra D | 105 Rx2 | | | Alyssa C | 147 Rx2 | | | Steve Je | 8:54 Rx2 | Cherise was an awesome judge! :) | | Rebecca C | DNF Rx2 | 90 reps - 75# | | Bill | DNF | modwod 101 reps @225 DL | | Katriel-Maria | DNF Rx | I got 5 HSPU!!! and then spent 7 minutes failing reps and falling over. | | Cherise | 9:00 DNF | 111 reps: 125#DL, 65#PP, 165#DL, HSPU | | Megan A | DNF Rx2 | @8:38 finished first 21/15/9's #155/HR push ups | | David V | 111 Rx2 | Rx2 DL's, 21 hspu's w/ 2 ab mats. rest hrpu's | | Anthony A | DNF Rx2 | 72 reps #225/HR Push-ups | | Zach Sk | DNF Rx2 | 131 reps | | Andrew R | 59 Rx | 8:30 |
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ASSISTANCE WORK 3/16/18
(No Results Tracked)
OPTION #2
Spend 20-30 mins after 18.4 performing this accessory work.
A. Close Grip Bench Press*
Work up to 5RM
Achieve this within 5 working sets. Recommended that you begin at 75% of best bench
*Open people should consider doing Thruster
B1. Seated DB Arnold Press 12-10-8
B2. Weighted CTB Chin Up or Band Assisted-12-10-8
C1. Strict Sit Up-3x15-15-15
C2. Hammer Curls-12-12-12
C3. DB Rear Flys-15-15-15
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SKILLCON 3/16/18
(Reps, Rx+, Rx2, Rx3)
OPTION #1
Example for intermediate to advanced members
5 rds
Min 1 Handstand walk 10ft to wall close spaced HSPU-2-4-6-8-MR
Min 2 CTB Butterfly 6-8-10-12-MR
Min 3 Ring Dip w kip 6-8-10-12 MR
Min 4 Rope Climb 1-1-2-2-Max Ascents
Min 5 REST
GOAL: Score is 5th round only (35 reps+)
Or simply get with a coach and work on 1-2 of these movements breaking them down into progressions.
HSPU Kip
Handstand Walk
CTB Butterfly
Ring Dip w kip
Rope Climb
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SHRED 3/16/18
(Check In)
WARM UP with TODD OR SETH!!!
WORKOUT: 5 rounds for MAX reps
Ball Slams or Rope Slams-1 min
Walking DB Front Rack Lunge-1 min
Ski Erg-1 min
GHD Sit Up to parallel-1 min
Uneven Carry-1 min (1 OH/1 at side)
REST 1 min
ROMWOD:
Lower/Hip flexors A LOT!
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WARM UP 3/16/18
(Check In)
FOAM ROLL-Hamstrings,Glutes,Mid Back, Upper Traps,Delts,Forearms 30-60 secs on each at least
GROUP WARM UP
repeat 3 times
Band Front Raises-5 reps
Band Pull Aparts-5 reps
Band Passthroughs-5 reps
Band Presses-5 reps
Hip Bridge-20 secs
Walking Plank-20 secs
Jumping Jacks-20 secs
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Put on at least 95#/65# Deadlift holding at different positions 10-15 reps
Handstand Hold w partner or against wall-20 secs
then
Give members 5-10 mins to practice movements and measuring for HSPU and walk area.
INDIVIDUAL COOLDOWN
Banded Hamstring Stretch-1-2 mins on each
Modified Hurdlers Stretch-30 secs R/L
Smash traps and delts-30 secs on each
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