WOD Blog
 | Thu, May 3 2018 |  |
 | Welcome: Boots |
| METCON 5/3/18 | SHRED 5/3/18 | SKILLCON 5/3/18 | WARM UP 5/3/18 | 5PM WEIGHTLIFTING 8/16/18 | Other Results |
METCON 5/3/18
(Time, Rx+, Rx2, Rx3)
5 rounds for time of
12-Burpee to target(6''/4'')
21-Wallballs(20#/10-14#/9')
50-Double Unders
GOAL: Finish Sub 17 CAP at 19 mins
Rx+: If you finish sub 13 click this
Rx: As written
Rx2: Regular burpee 14#/10'-10#/9') Sub singles x2
Rx3: See coach for further mods
| 1st | 13:44 Rx | Taeja Thu, May 3, 2018 | | 2nd | 17:00 DNF Rx | Janelle Thu, May 3, 2018 | | 3rd | 19:00 DNF Rx | Cherise Thu, May 3, 2018 | | 1st | 13:46 Rx | Eric M Thu, May 3, 2018 | | 2nd | 14:51 Rx | Charles G Thu, May 3, 2018 | | 3rd | 16:01 Rx | Steve M Thu, May 3, 2018 |
| Megan A | DNF | Burpee/#14 push ball/100 singles. Did 3 push balls in round 5 | | Janelle | 17:00 DNF Rx | 343 reps, 11 burpees on 5th round | | Steve M | 16:01 Rx | | | Eric M | 13:46 Rx | | | Tracie | Dnf | RX1.5 10# ball 4 RDs+3 | | Brenda L | dNF Rx2 | did 4 rds | | Vince | 19:00 dnf Rx | 28 DU in round 4. 325 reps. | | Keith C | 19:00 DNF Rx2 | 4Rds+22reps | | Jared A | 17 Rx2 | | | Taeja | 13:44 Rx | | | Charles G | 14:51 Rx | | | Cherise | 19:00 DNF Rx | 276 reps | | Todd N | 17:46 Rx | |
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SHRED 5/3/18
(Distance, Rx+, Rx2, Rx3)
WARM UP using the patented TODD 2.0 system
WORKOUT: 8-3 mins rounds
Walking Lunges-20 m
Deadlift-15 reps
Assault Bike with time remaining for MAX total distance
ROMWOD
Lower body especially hip flexors
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SKILLCON 5/3/18
(Weight, Rx+, Rx2, Rx3)
5 rounds
OH Carry-20 m
Plate Ups-10 reps
Russian Twists-20 reps
REST 1-2 mins
Start light on each, each round try to increase in weight, Start from the squat rack or floor. You may sub Front Rack carry or Dball carry
| 1st | 175 Rx | Taeja Thu, May 3, 2018 | | 2nd | 115 Rx | Janelle Thu, May 3, 2018 | | 1st | 250 Rx | Seth B Thu, May 3, 2018 | | 2nd | 185 Rx | Charles G Thu, May 3, 2018 | | 3rd | OH carry 70# Rx | Keith C Thu, May 3, 2018 |
| Janelle | 115 Rx | 115# for OH carry, 15# plate for the rest | | Seth B | 250 Rx | Skipped metcon did yesterdays | | Keith C | OH carry 70# Rx | | | Charles G | 185 Rx | | | Taeja | 175 Rx | |
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WARM UP 5/3/18
(Check In)
FOAM ROLL-Calves,Forearms,Upper Traps,
GROUP WARM UP
Overhead Carry-4x20 m use a DB or KB or Plate
Jump Rope-50 reps
Wallballs-10 reps
Burpee-5 reps
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Hollow body Hold-20 secs
Hip Bridge-20 secs
Plank-20 secs
Hip Rotations-15 R/L
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Demo weighted Russian Twist and Plate Ups, Review the
'ACTIVE SHOULDER concept'
then begin OH carry
INDIVIDUAL COOLDOWN
Calf Smash-2 mins
Couch stretch w samson stretch-2 mins
Wall Stretch-1 min
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5PM WEIGHTLIFTING 8/16/18
(Weight)
A. Light Snatches-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. 5 rounds
2 Snatch Drops+2 OHS
Sotts Press-5RM or Snatch Grip Push Press-5RM up to 80%
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