WOD Blog
 | Tue, May 1 2018 |  |
| METCON 5/1/18 | ABCON 5/1/18 | SHRED 5/1/18 | WARM UP 5/1/18 | 5PM WEIGHTLIFTING WOD 8/14/18 |
METCON 5/1/18
(Time, Rx+, Rx2, Rx3)
50-Sit Ups
40-Box Jumps (24''/20'')
30-TTB
20-Push Press(115#/75#)
10-HSPU
20-Thrusters(115#/75#)
30-KTE
40-Box Overs (24''/20'')
50-KB Swings(53#/35#)
GOAL: Finish under 16 mins CAP off at 19 mins
Rx+: Sub Strict Sit Up, 135#/95#, Sub Deficit HSPU 6''/4'', 70#/53#
Rx: As written
Rx2: KTC for TTB/KTE, 95#/55#, 20''/16''' 35#/26#, Step ups/overs allowed. Sub Pike Push Ups or 2 abmats for HSPU
Rx3: See coach for modifications
| 1st | 14:27 Rx | Julia Goldst Tue, May 1, 2018 | | 2nd | 17:37 Rx | Hailey D Tue, May 1, 2018 | | 3rd | 19:00 DNF Rx | Janelle Tue, May 1, 2018
Saori Tue, May 1, 2018 | | 1st | DNF 30 reps shy Rx | Joshua B Tue, May 1, 2018 | | 2nd | 18:49 Rx | Seth B Tue, May 1, 2018 | | 3rd | 19:00 DNF Rx | Todd N Tue, May 1, 2018
Steve M Tue, May 1, 2018 |
| Steve M | 19:00 Rx | Finished 30 kb swings | | Tracie | 21:52 Rx2 | | | Heidi W | ? Rx | | | Katheryn | 19:00 DNF | 256 reps, mods: KTC, push jerk, pike p-u,push press | | Melissa D | 14:37 | Sub T2B and KTE for GHD sit ups. Hands are still too sore. Everything else RX. | | Vince | 19:00 dnf | 243 reps Modwod: PP and Thrusters @ 95#, all else RX | | Saori | 19:00 DNF Rx | 233 | | Seth B | 18:49 Rx | just hard | | Julia Goldst | 14:27 Rx | | | Kat | 18:58 Rx2 | First time doing thruster and push press | | Hailey D | 17:37 Rx | | | Joshua B | DNF 30 reps shy Rx | | | Janelle | 19:00 DNF Rx | 218 reps | | Kristen Od | 19:00 DNF Rx2 | 250 reps. 65# everything else Rx. | | Todd N | 19:00 DNF Rx | 282 reps (42 KB swings) |
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ABCON 5/1/18
(Reps, Rx+, Rx2, Rx3)
EMOM for 10 mins
5-Ball Slams or Rollouts
Side Plank w hip Dip-12 reps (Switch sides each round)
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SHRED 5/1/18
(Reps, Rx+, Rx2, Rx3)
WARM UP
Todd can u start programming short warm ups for each SHRED WOD?
WORKOUT: 4 rounds FT 25 min CAP
Run-500 m
Mtn Climbers-40 reps
Pushball-30 reps
DB Row-20 reps
Burpee-10 reps
CTB Pull Up-5 reps
ROMWOD:
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WARM UP 5/1/18
(Check In)
SMR/FOAM ROLL-Full body especiall lats forearms
GROUP WARM UP
3 rds
Pogo Jumps or Jumping Jacks-20 secs
Mtn Climbers-20 secs
Side Plank-20 secs R/L
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Thumbs Up-20 reps
Hollow body hold-20 secs
Strict KTC Strict Leg Raise Strict TTB/KTE-3 each
Box Step Ups-5 reps
Box Jumps-5 reps or more step ups
Press complex w thruster also-3 rep each
INDIVIDUAL COOLDOWN
Banded Lat Stretch-2 mins
Banded bully-2 mins
Downward dog to stretch calves-1 min
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5PM WEIGHTLIFTING WOD 8/14/18
(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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A. Light Clean & Jerks-E2MO2M for 7 rounds
2-2-2-1-1–1-1
55%-60%-65%-75%-80%-85%-90%
Basically work up to Opener if you know what that its typically 90% reset each rep on 2’s
B. Accessory: 3 rds
Pendley Row-10 reps
Back Extension-15 reps
DB Rear Fyles-15 R/L
| Joshua B | 235 Rx | | | Deven D | 255 Rx | Clean and Jerk |
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