WOD Blog
 | Wed, Mar 28 2018 |  |
| SKILL WORK 3/28/18 | METCON 3/28/18 | WARM UP 3/28/18 |
SKILL WORK 3/28/18
(Check In)
On the min 4 rds
MIn 1: Handstand Walk Drill*-30-45 secs of work
Min 2: Alt Pistol-10 reps
Min 3: Strict Dip-5 reps
Min 4: Strict Multi Grip Pull Up-5 reps
*Examples could be HSPU Wall Walks, Handstand Walk to wall to HSPU, Flip up to negatives mix it up each round or keep it the same.
Rx: Attempt Handstand Walk 5-10 ft to HSPU 3 reps
then increase in weight on pistol each round, same with Dips and Pull Ups
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METCON 3/28/18
(Reps, Rx+, Rx2, Rx3)
AMRAP in 15 mins of
30-Single Arm DB Push Press (55#/35#)
5-CTB Pull Ups
30-Cal Rower or Bike
5-CTB Pull Ups
30-DB Snatch (55#/35#)
5-CTB Pull Ups
30-Wallballs (20#/10-'-14#/9')
5-CTB Pull Ups
30-Ball Slams or Plate to OH (35#/20#)(45#/35#)
GOAL: 235 reps+
Rx+: Sub BMU, 70#/50#, 30#/20#-10',
Rx: As written
Rx2: Sub Jumping CTB or regular kip, 35#/20#, 14#/10'-10#/8', 35#/25#, or 20# Ball slam
Rx3: See coach for further mods
| 1st | 262 Rx | Sarah D Wed, Mar 28, 2018 | | 2nd | 237 Rx | Melissa D Wed, Mar 28, 2018 | | 3rd | 235 Rx | Saori Wed, Mar 28, 2018 | | 1st | 240 Rx+ | David P Wed, Mar 28, 2018 | | 2nd | 285 Rx | Seth B Wed, Mar 28, 2018 | | 3rd | 276 Rx | Clint Wed, Mar 28, 2018 |
| Charles G | 269 Rx | | | Scott Chr | 241 Rx | | | Miranda | 218 Rx | | | Alyssa C | 215 Rx2 | sub ring rows. Everything else was RX | | Steve M | 218 Rx | | | Tracie | 211 Rx2 | | | Derek A | 205 Rx2 | | | Luis Mu | 190 Rx | | | Scott B | 135 Rx | | | Katheryn | 152 Rx2 | jctb, weights @ rx | | Cherise | 175 Rx2 | jumping CTB, rx weights | | Vince | 226 | Modwod: first 20 PP @ 50, had to drop to 40 for rest. All else RX | | Saori | 235 Rx | | | Ang | 202 Rx2 | | | Katriel-Maria | 170 Rx | boden woke up... | | Seth B | 285 Rx | | | Julia Goldst | 312 Rx2 | Kipping pull up, row, ball slams | | Melissa D | 237 Rx | | | Scott W | 1 round Rx2 | | | Todd N | 235 Rx | | | Keith C | 215 Rx2 | | | David P | 240 Rx+ | | | Clint | 276 Rx | | | Jared V | 182 Rx | | | Kristen Od | 175 Rx | | | Zach Sk | 200 Rx2 | 50#, jumping ctb | | Sarah D | 262 Rx | |
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WARM UP 3/28/18
(Check In)
FOAM ROLL-Quads,Delts,Glutes,Traps-60 secs each
GROUP WARM UP
Bike or Row-2 mins
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KB swing-10 reps
Close Hand Push Ups-5 reps
Planks-30 secs
PVC Passthroughs-10 reps
Burgener Warm up-3 each
Handstand hold-30 secs
OHS-10 reps
Samson Stretch-30 secs 15 sec on each side
2 position snatch- 3 each
Hollow Rocks-Scap Pulls-TTB-KTE-3-5 of each
INDIVIDUAL COOLDOWN
Band OH Stretch-2 mins
Banded Hamstring and Hip Stretch-2 mins
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