WOD Blog
 | Fri, Apr 27 2018 |  |
| METCON 4/27/18 | WEIGHTLIFTING 1/30/17-2/6/17-5/4/18 | WARM UP 2/6/17 | SHRED 4/27/18 |
METCON 4/27/18
(Reps, Rx+, Rx2, Rx3)
AMRAP in 8 mins of
2 rds
Pull Up-12 reps
DB Thruster-12 reps (35#/20#)
2 rds
CTB Pull Up-9 reps
DB Thruster-9 reps (50#/35#)
2 rds
Bar Muscle Up-6 reps
DB Thruster-6 reps (70#/55#)
GOAL: 84 reps+
Rx+: Use KB's same weights approximately
Rx: As written
Rx2: Sub Jump PU, Jump CTB then Pull Up, Use a 45#/35#-75#/55#-95#/65# barbell
Rx3: Sub Ring Rows, Use 45#/35# Bar,
| 1st | 102 Rx | Julia Goldst Fri, Apr 27, 2018 | | 2nd | 85 Rx | Taeja Fri, Apr 27, 2018
Rachel T Fri, Apr 27, 2018 | | 3rd | 102 Rx2 | Heather Lu Fri, Apr 27, 2018 | | 1st | 91 Rx | Todd N Fri, Apr 27, 2018 | | 2nd | 84 Rx | Steve M Fri, Apr 27, 2018 | | 3rd | 108 Rx3 | Keith C Fri, Apr 27, 2018 |
| Steve M | 84 Rx | Had 1:20 to attempt bmu's but failed | | Vince | 84 | Modwod: 30#, 35# BD Thrusters, all else RX | | Rebecca C | 33 Rx3 | :( | | Julia Goldst | 102 Rx | | | Melissa D | 98 | Didn't realize I did 12 reps for all rounds. Oops. Sub ring rows hands couldn't handle pull up bar today. Used KBs for thrusters. | | Rachel T | 85 Rx | Only had time for 1 bmu | | Todd N | 91 Rx | | | Cherise | 81 Rx2 | Mods: jump pu & cab, 20#, 35#, 20 # dB thrusters | | Keith C | 108 Rx3 | 6:43 | | Taeja | 85 Rx | Only 1 BMU; accidentally did 12 reps for the CTBs and 35#thrusters !! Mental errors🤦🏽♀️ | | Katheryn | 82 | modwod, rx2 except push press, instead of thrusters | | Heather Lu | 102 Rx2 | I did one round, then started putting my weights away at 4min. It took me a little bit to realize 🤪 |
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WEIGHTLIFTING 1/30/17-2/6/17-5/4/18
(Weight)
Deadlift Week 3&4 of 4 (waves reversed)
20 mins to complete
5-1-5-1-5-1-5-1
5's STAY at 75%. Reset each rep preferably 4-5 waves
1's begin at 80% on up each wave. BEAT WHAT YOU DID LAST WEEK OR ATTEMPT A NEW PR
| 1st | 125/175 Rx | Katheryn Fri, Apr 27, 2018 | | 2nd | 255/305 Rx | Melissa D Fri, Apr 27, 2018 | | 3rd | 205/255 Rx | Rachel T Fri, Apr 27, 2018 | | 1st | 230/275 Rx | Vince Fri, Apr 27, 2018 | | 2nd | 220/255 Rx | Keith C Fri, Apr 27, 2018 | | 3rd | 463 Rx | Nick Fri, Apr 27, 2018 |
| 1st | 125/175 Rx | Katheryn Fri, Apr 27, 2018 | | 2nd | 255/305 Rx | Melissa D Fri, Apr 27, 2018 | | 3rd | 205/255 Rx | Rachel T Fri, Apr 27, 2018 | | 1st | 275/365 Rx | Bill Fri, May 4, 2018 | | 2nd | 230/275 Rx | Vince Fri, Apr 27, 2018 | | 3rd | 220/255 Rx | Keith C Fri, Apr 27, 2018 |
| Nick | 463 Rx | 375 for 5’s | | Vince | 230/275 Rx | | | Rebecca C | 85/125 Rx | | | Julia Goldst | 260 | x3 (4x3)- 225, 240, 250, 260 (belt) | | Bill | 365 Rx | PR | | Melissa D | 255/305 Rx | | | Rachel T | 205/255 Rx | | | Cherise | 175/255 Rx | | | Keith C | 220/255 Rx | 1 Rep max 300 | | Taeja | 235/330 Rx | 215-245-235-285-235-315-235-330 | | Katheryn | 125/175 Rx | | | Steven A | 335 Rx | 275 x5; worked on form over weight | | Heather Lu | 85/195 Rx | |
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WARM UP 2/6/17
(Check In)
FOAM ROLL-Quads.Glutes.Hamstrings,Calves.lats,forearms 30-60 secs
GROUP WARM UP
Row or Bike or Jog-2-3 mins
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Band Pull Aparts-15 reps
Band Passthroughs-15 reps
Band Side steps-10 R/L
Band Thruster-5 reps
Walking Plank-20 secs
Hip Rotations-20 reps
Hip Bridge-30 secs
Praying Pose to Hammy-30 secs
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Deadlift-5 reps stopping above and below knee
Hanging hollow kips-10 reps
Scap Pulls-10 reps
Strict Pull Up-1-3 reps
Deadlift-5 reps 135#/95# stopping above and below knee
Kipping Pull Up and BMU-3-5 reps
COOLDOWN
Banded Couch Stretch-2 mins R/L
Banded Pigeon Stretch-2 mins R/L
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SHRED 4/27/18
(Time, Rx+, Rx2, Rx3)
WARM UP-Use TODDS warm ups henceforth
WORKOUT: BODIE BOY
4 rounds of
Plate push 40 m
Russian twist with one of the plates-27 reps
Row-17 cals
Plate push 40m
Plate taps-27 reps
Bike-17 cals
ROMWOD:
Full body
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