WOD Blog
 | Tue, Apr 17 2018 |  |
| METCON 4/17/18 | SKILLWORK 4/17/18 | SHRED 4/17/18 | WARM UP 4/17/18 | 5PM WEIGHTLIFTING WOD 7/31/18 | Other Results |
METCON 4/17/18
(Time, Rx+, Rx2, Rx3)
5 rounds for time of
Burpee to target-15 reps (6'')
Pull Up-15 reps
Double Unders-50 reps
GOAL: Finish sub 15 CAP at 18 mins
Rx+: Perform 5 Burpee BMU before 10 burpee to target, CTB Pull Up.
Rx: As written
Rx2: Regular Burpee, Ring Row and SU'sx2 or LH'sx1
Rx3: Athletic Burpee, Jump Pull Up and SU'sx2
| 1st | 15:00 Rx | Julia Goldst Tue, Apr 17, 2018 | | 2nd | 18:00DNF Rx | Katriel-Maria Tue, Apr 17, 2018
Taeja Tue, Apr 17, 2018 | | 3rd | 12:14 Rx2 | Kat Tue, Apr 17, 2018 | | 1st | 12:36 Rx | Robson Tue, Apr 17, 2018 | | 2nd | 13:31 Rx | Christopher T Tue, Apr 17, 2018 | | 3rd | 13:51 Rx | Luis Mu Tue, Apr 17, 2018 |
| Eric F | 16:01 Rx | | | Alyssa C | 17:43 Rx2 | sub ring rows | | Christopher T | 13:31 Rx | | | Luis Mu | 13:51 Rx | | | Tracie | 17:49 | Rx 1.5 | | Cherise | 18:00 DNF Rx2 | 270 reps, sub ring rows | | Bill | 18:00 Rx2 | DNF | | Julia Goldst | 15:00 Rx | | | Scott B | 18:00 Rx2 | Started Rx, then moved to 2x jump rope | | Kou | 18:00 Rx2 | Rx1.33 with single 4 rnds 5 burpees | | Taeja | 18:00 DNF Rx | 21 DUs last round; DUs bad, pullups - struggle was real | | Robson | 12:36 Rx | | | Keith C | 17:04 Rx2 | | | Katriel-Maria | 18:00DNF Rx | Finished 4 rounds | | Todd N | 16:32 Rx | | | Kat | 12:14 Rx2 | | | Jared A | 18:00 Rx2 | |
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SKILLWORK 4/17/18
(Reps, Rx2, Rx3)
On the mins 4 rounds
Min 1: Strict TTB-8-10-12-Kip MR
Min 2: Bike-10/8-12/10-14/12-MC
Min 3: Strict Ring Muscle Up-2-3-4-Kip MR
Min 4: Row-10/8-12/10-14/12-MC
GOAL: Only count round 4 reps=64 reps
Rx: As written
Rx2: TTB 4-6-MR Machines-8/6-10/8-12/10 MC, Jumping BMU or Turnovers same rep scheme.
Rx3: See coach for mods
| 1st | 46 Rx2 | Katriel-Maria Tue, Apr 17, 2018 | | 2nd | 44 Rx2 | Taeja Tue, Apr 17, 2018 | | 1st | 36 Rx | Scott B Tue, Apr 17, 2018 | | 2nd | 40 Rx2 | Keith C Tue, Apr 17, 2018 | | 3rd | 30 Rx2 | Kou Tue, Apr 17, 2018 |
| Katriel-Maria | 46 Rx2 | | | Scott B | 36 Rx | | | Kou | 30 Rx2 | | | Taeja | 44 Rx2 | dips instead of strict MU; everything else RX | | Keith C | 40 Rx2 | |
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SHRED 4/17/18
(Check In)
WARM UP-With the TODD or SETH
WORKOUT: 4 rds
1 min-Jump Pull Up
1 min-Burpees
1 min-DB Snatch (single heavier than normal)
1 min-Bike(Cals)
1 min-Shoot Throughs or Matador Dips
REST 1 min
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WARM UP 4/17/18
(Check In)
FOAM ROLL-Calves,Chest,Lats,Delts 1 min on each.
GROUP WARM UP
2 rds
Jump Rope-30 secs
Burpee-30 secs
Hollow Kips-30 secs
Thumbs Up-30 secs
Close Grip Push Ups-30 secs
Bike or Row-30 secs
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Samson stretch w side reach-30 secs R/L
Downward Dog/Upward Dog-30 secs
Ring Dip or Jumping Dip hold-30 secs
COOLDOWN
Band Lateral Opener-2 mins
Calf Smash and Forearm Smash-2 mins each
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5PM WEIGHTLIFTING WOD 7/31/18
(Weight)
WARM UP
Row-500 m
OH DB Carry-40 m 50/35# each arm
Walking OH Lunges-20 m
Banded Side Shuffles-20 reps R/L
GHD Hip Extension or Band GM-20 reps
Clean Grip Rows-10 reps
Clean Grip Deadlift-10 reps
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I realize we did this Day Thursday but want Cleans Tuesdays Snatches Thursday sorry
A. Clean Complex
Mid Thigh Clean-1 rep
Front Squat-1 rep
Squat Clean-1 rep
Start at 60% build up within 7 sets to AHAP.
B. Split Jerk or Push Jerk
2-2-2-2-2
Each rep perform extra dip then slight pause before jerk and before recovery.
55% on up to 75%
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