WOD Blog
 | Mon, Mar 26 2018 |  |
 | Happy Birthday: Joe Li |
| METCON 3/26/18 | SHRED 3/26/18 | STRENGTHCON 3/26/18 | WARM UP 3/26/18 |
METCON 3/26/18
(Reps, Rx+, Rx2, Rx3)
3...2....1...GO!!
3 rds
*Burpees-3 mins
SDHP-2 mins (95#/65#)
Single Arm OH Stationary Lunges-1 min (53#/35#)
GOAL: 225 reps+
Rd 1: Athletic Burpee
Rd 2: Lateral burpees
Rd 3: Bar Facing Burpees
Rx+: Use 50#/35# DB Pair OH 115#/75#,
Rx: As written
Rx2: Use 75#/55#, 35#/26#,
Rx3: Hang SDHP 65#/45#, 20#/10# DB OH
| 1st | 289 Rx | Julia Goldst Mon, Mar 26, 2018 | | 2nd | 287 Rx | Taeja Mon, Mar 26, 2018 | | 3rd | 234 Rx | Saori Mon, Mar 26, 2018
Kristen Od Mon, Mar 26, 2018 | | 1st | 274 Rx | Todd N Mon, Mar 26, 2018 | | 2nd | 265 Rx | Andrew R Mon, Mar 26, 2018 | | 3rd | 258 Rx | Deven D Mon, Mar 26, 2018 |
| Steve M | 230 Rx | | | Chris H | 189 Rx2 | 75# sdhp 35# | | Derek A | 184 Rx2 | Only did OH lunge at rx2 | | Alyssa C | 163 Rx | had to leave after round 2. Total 12 minutes | | Luis Mu | 251 Rx | | | Vince | 207 | Modwod: 25# KB for lunge, all else RX | | Katheryn | 148 Rx | | | Katriel-Maria | 190 Rx | | | Seth B | 237 Rx | | | Julia Goldst | 289 Rx | Might have been 299 got a little confused. | | Kristen Od | 234 Rx | | | Parker | 200 Rx | | | Zach Sk | 150 Rx | | | Megan A | 177 Rx | | | Andrew R | 265 Rx | | | Cherise | 166 Rx | | | Keith C | 190 Rx2 | | | Taeja | 287 Rx | | | Todd N | 274 Rx | | | Spencer Ch | 237 Rx | | | Deven D | 258 Rx | | | Kat | 284 Rx2 | SDHP bar only, OH-20 DB | | Saori | 234 Rx | |
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SHRED 3/26/18
(Time, Rx+, Rx2, Rx3)
WARM UP with TODD or SETH
WORKOUT: 24 min AMRAP
21-Ball over Bar
18-Jump Pull Up
15-Burpee to target 6''
12-Row or Ski Erg(Cals)
9-TTB
6-Ring Dips
3-Pullovers or Jumping BMU
ROMWOD
Upper body traps, delts
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STRENGTHCON 3/26/18
(Weight, Rx2)
15 mins to lift as heavy as possible in this complex from the floor.
Barbell Complex
5-Back Squat
3-Front Squat
1-Overhead Squat
For beginners that are not able to transfer a barbell from back to front to OH, use rack or modify complex to Back Squat 3 foot stances 5's-Wide 3's-Close-1-Normal using a rack, Score this as Rx2
| 1st | 120 Rx | Cherise Mon, Mar 26, 2018 | | 2nd | 115 Rx | Alyssa C Mon, Mar 26, 2018 | | 3rd | 105 Rx | Megan A Mon, Mar 26, 2018 | | 1st | 185 Rx | Keith C Mon, Mar 26, 2018 | | 2nd | 165 Rx | Deven D Mon, Mar 26, 2018 | | 3rd | 145 Rx | Zach Sk Mon, Mar 26, 2018
Nick Mon, Mar 26, 2018 |
| Nick | 145 Rx | | | Derek A | 105 Rx | Kept it easy for leg | | Alyssa C | 115 Rx | was going to attempt 125, but ran out of time | | Cherise | 120 Rx | 115@8:30, 120@5:00 | | Katheryn | 90 Rx | | | Julia Goldst | 175 Rx2 | | | Parker | 140 Rx | | | Zach Sk | 145 Rx | | | Megan A | 105 Rx | | | Keith C | 185 Rx | just worked on back squats | | Spencer Ch | 135 Rx | | | Deven D | 165 Rx | | | Saori | 95 Rx | | | Kristen Od | 85 Rx | |
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WARM UP 3/26/18
(Check In)
FOAM ROLL-Quads,Glutes,Hamstrings,Delts,
GROUP WARM UP
3 rds
Burpee-5 reps
SDHP-5 reps
Fingers interlaced OH Lunge-6 reps
Side Plank 20 secs R/L
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Samson Stretch-1 min
Thumbs Up-20 sec Walking Plank 20 secs Breastrokes-20 secs
Hip Rotations-20 reps
Praying Pose-30 secs
Pigeon-30 secs R/L
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BB Complex(practice transitions)
5-BS
3-FS
1-OHS
Use the barbell then try 75#/55# is up to 95#/65# before working up heavier individually on 15 min timer
INDIVIDUAL COOLDOWN'
Pigeon Stretch-1 min R/L
Couch Stretch w Samson Reach-1 min R/L
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