WOD Blog
 | Thu, Apr 12 2018 |  |
| METCON 4/12/18 | SKILLCON OR FINISHER 4/12/18 | SHRED 4/12/18 | WARM UP 4/12/18 | 5PM WEIGHTLIFTING WOD 8/2/18 |
METCON 4/12/18
(Reps, Rx+, Rx2, Rx3)
6-3 min rounds
Run-300 m OR (Bike/Row-20/15 calories if it RAINS :(...)
Double Unders OR Lateral Hops-35 reps
with any time remaining
Rds 1&4: AMRAP Back Squat (135#/95#)
Rds 2&5: AMRAP Split Squat (95#/65#)
Rds 3&6: AMRAP Stationary Lunge (75#/55#)
REST 1 min after EACH round
All barbells taken from ground for Rx and above
GOAL: 85 reps+
Rx+: 165#/115#, 115#/75#, 95#/65#,
Rx: As written
Rx2: Run 200 m,or Row/Bike 15/12 same reps for DU or LH's 115#/75#, 75#/55#, bodyweight
Rx3: Sub Run 200 m or Row/Bike 15/12 and 95#/65#, 65#/45#, bodyweight lunges
| 1st | 152 Rx+ | Taeja Thu, Apr 12, 2018 | | 2nd | 138 Rx | Julia Goldst Thu, Apr 12, 2018 | | 3rd | 71 Rx | Alyssa C Thu, Apr 12, 2018 | | 1st | 106 Rx+ | Todd N Thu, Apr 12, 2018 | | 2nd | 131 Rx | Seth B Thu, Apr 12, 2018 | | 3rd | 100 Rx | Scott Chr Thu, Apr 12, 2018 |
| Scott Chr | 100 Rx | | | Alyssa C | 71 Rx | | | Tracie | 41 Rx2 | | | Cherise | 51 Rx | | | Katheryn | 92 | supermodded, 15# weighted situps, strict, regular | | Seth B | 131 Rx | 62/69 probs should have gone heavier but knee and calf feel weak still | | Vince | 45 | Mod: Backsquat primarily | | Brad Le | 96 Rx | | | Alex Pe | 45 Rx | | | Anisha | 17 | Not Rx | | Sandra D | 16 Rx | | | Janelle | 63 Rx | | | Veronica W | 30 Rx2 | | | Hunter R | :) | s | | Lily Jon | :) :) | a | | Julia Goldst | 138 Rx | | | Taeja | 152 Rx+ | goal was unbroken DUs..got it! :D yay | | Keith C | 55 Rx2 | | | Todd N | 106 Rx+ | |
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SKILLCON OR FINISHER 4/12/18
(Time, Rx+, Rx2, Rx3)
with a 10 min timer
4 attempts of Max consecutive Hold
Plank
Rd1: 55#/45#
Rd2: 45#/35#
Rd3: 35#/25#
Rd4: bodyweight.
GOAL: Score over 180 secs of weighted Planks
Rx+: Use 55#/45# for all 4 sets
Rx: As written
Rx2: 45/35-35/25-25/15 then bodyweight
Rx3: Bodyweight only for all 4 sets
| 1st | 220 Rx | Taeja Thu, Apr 12, 2018 | | 2nd | 250 seconds Rx | Katheryn Thu, Apr 12, 2018 | | 3rd | 261 sec Rx | Cherise Thu, Apr 12, 2018 | | 1st | 180 Rx | Keith C Thu, Apr 12, 2018 | | 2nd | 305 seconds Rx | Vince Thu, Apr 12, 2018 |
| Scott Chr | Ouch Rx | | | Alyssa C | 2:46 Rx | | | Cherise | 261 sec Rx | | | Katheryn | 250 seconds Rx | | | Vince | 305 seconds Rx | | | Julia Goldst | 277 Rx | | | Taeja | 220 Rx | | | Keith C | 180 Rx | 55/45/35 |
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SHRED 4/12/18
(Time)
WARM UP with the infamous HOT TODDY or Seth
WORKOUT: 5 rounds for time of
10-DB Cleans
25-Double Unders
10-Burpees over DB's
25-Double Unders
10-Pull Ups or Jump to Strict Pull Up
25-Double Unders
10-Burpee to Target
25-Double Unders
(27 mins CAP)
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WARM UP 4/12/18
(Check In)
FOAM ROLL-lower body especially quads and calves
GROUP WARM UP
3 rds of
Jump Rope-30 secs
Plank-15 secs
Hip Bridge-15 secs
Jog-100 m or Machine 9/6 calories
Air Squats rd 1 10 reps
Split Squats rd 2 8 reps
Lunges rd 3 6 reps
INDIVIDUAL COOLDOWN
Pigeon 2 mins
Banded Hip stretch-2 mins R/L
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5PM WEIGHTLIFTING WOD 8/2/18
(Weight)
WARM UP-General full body 3-5 mins before group warm up
of Machine,Jump Rope,Carry,Lunges,Burpee,Jumping jack any combo
PVC OHS-10 reps
PVC Passthroughs w reverse grip-10 reps
Hip Rotations-20 R/L
Burgener Warm up-3 of each
Skill Transfer exercises
Pressing Snatch Balance-5
Heaving Snatch Balance-5
Snatch Balance-5
then
Emily says holding the 3 different positions of Snatch w Barbell
A. Snatch Complex
2-1st pulls w pause above knee
1-Hang Snatch high pulls from mid thigh
1-Mid Thigh Snatch
Begin at 50% of 1RM and build up to heaviest complex within 7 sets. You may use straps
B. Snatch balance(from Rack or floor for advanced)
3-3-3-3-3-3
1-2 sec hold in bottom for each. BEAT WHAT YOU DID LAST WEEK.
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