WOD Blog
 | Fri, Mar 23 2018 |  |
| METCON 3/23/18 | ABCON &/OR SKILL 3/23/18 AFTER METCON | SHRED 3/23/18 | WARM UP 3/23/18 |
METCON 3/23/18
(Reps, Rx+, Rx2, Rx3)
11.6/12.5
7-min. AMRAP
3-6-9-12-15-18-21-etc. of
Thrusters (100#/65#)
Chest-to-bar pull-ups
GOAL: 100 reps+
Rx+: If you score over 140 reps click this
Rx:
Rx2: Sub Jumping CTB and 75#/55#
Rx3: Sub Jumping PU and DB Thruster 20#/10# Pair
| 1st | 96 Rx | Julia Goldst Fri, Mar 23, 2018 | | 2nd | 84 Rx | Miranda Fri, Mar 23, 2018 | | 3rd | 63 Rx | Katriel-Maria Fri, Mar 23, 2018 | | 1st | 101 Rx | Charles G Fri, Mar 23, 2018 | | 2nd | 81 Rx | Eric P Fri, Mar 23, 2018 | | 3rd | 67 Rx | Zach Sk Fri, Mar 23, 2018 |
| Charles G | 101 Rx | | | Miranda | 84 Rx | | | Alyssa C | 120 Rx2 | | | Tracie | 65 Rx2 | | | Bill | 65 Rx2 | modwod 100# thrusters | | Vince | 117 Rx2 | | | Cherise | 31 | 45#b reg pull ups | | Julia Goldst | 96 Rx | Strict CTB | | Katriel-Maria | 63 Rx | | | Samuel | 69 Rx3 | | | Eric P | 81 Rx | | | Zach Sk | 67 Rx | |
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ABCON &/OR SKILL 3/23/18 AFTER METCON
(Check In)
with a 15 min timer perform
5 rds
L-sit Hold-20 secs
Strict TTB-7 reps
(floor)Hollow Rocks-14 reps
Toe Touches-21 reps
REST 2
and/or
collect
10 rope climbs(MIx up grips and style)
30-Rollouts or GHD Sit Up
Pistols if you skipped this monday-50 reps R/L(Work on progressions or add weight)
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SHRED 3/23/18
(Check In)
WARM UP with TODD or SETH
WORKOUT: WIth a partner perform
6-4 min rounds
Synchro Air Squats-18 reps
Synchro DB Deadlift-18 reps (50#/35# Pair recommended)
then 1 partner picks 1 movement
Box Jump-15 reps (24''/20'')
Ball Slams-15 reps (35#/20#)
with any time left Calories
Assault Bike Tandem*
REST 1 min after each round
(*1 uses handles facing partner the other may only use legs you may switch off whenever)
ROMWOD: Lower body and hip flexors
| Katriel-Maria | Yes | 313 reps with jdawg and seff |
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WARM UP 3/23/18
(Check In)
FOAM ROLL-Lats,Forearms,Arms,quads,glutes,calves-1 min on each
GROUP WARM UP
Bike or Row-2-3 mins
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Air Squats or Wall Squats-15 reps
Band Pull Aparts-10 reps
Band Pass-10 reps
Band Pulldowns-10 reps
Band Face Pulls-10 reps
Band Thruster-5 reps
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Scap Pulls-20 secs
Hanging Hollow Rocks-20 secs
Floor Hollow Hold/Toe touches-20 secs
Strict Pull Ups-5 reps
Kipping PU-3-5 reps
Barbell Thrusters-5-10 reps
then again with actual weight 3-5 reps
then CTB Pull Up
INDIVIDUAL COOLDOWN
Banded OH Stretch-2 mins R/L
Banded Hip Stretch-2 mins R/L
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