WOD Blog
 | Thu, May 10 2018 |  |
| SHRED 5/10/18 | METCON 5/10/18 | WARM UP 5/10/18 | ACCESSORY WORK 5/10/18 | Other Results |
SHRED 5/10/18
(Check In)
WARM UP via TODD
WORKOUT: 'ROLL THE DICE'
6 rounds
Mystery Movement 1?-200 m
Mystery Movement 2?-20 reps
Mystery Movement 3?-20 reps
Roll a 3,5-Perform a Row
Roll a 1,4-Perform a Ski Erg
Roll a 2,6-Perform a Run
Roll a 3,5-Perform a Box Jump
Roll a 1,4-Perform a Walking Lunge
Roll a 2,6-Perform a Medball Clean
Roll a 3,5-Perform a KB Swing
Roll a 1,4-Perform a Ball Slam
Roll a 2,6-Perform a DB Snatch
COOLDOWN
Band OH Stretch-2 mins
Couch Stretch-2 mins R/L
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METCON 5/10/18
(Reps, Rx+, Rx2, Rx3)
7 mins to perform
Bike or Row-100/80 calories
Double Unders-50 reps
Sit Ups-AMRAP*
--REST 2 mins--
7 min to perform
Double Unders-100 reps
Sit Ups-50 reps
Bike or Row-AMRAP*
--REST 2 mins--
7 min to perform
Sit Ups-100 reps
Bike or Row-50/40 cals
Double Unders-AMRAP*
GOAL/SCORE: Mystery goal. Count only the AMRAP's
Stay on the same machine on all 3
Rx: As written
Rx2: Sub Plate Taps or Lateral Hops
Rx3: Sub Single Unders
| 1st | 135 Rx | Saori Thu, May 10, 2018 | | 2nd | 132 Rx | Julia Goldst Thu, May 10, 2018 | | 3rd | 89 Rx | Alyssa C Thu, May 10, 2018 | | 1st | 290 Rx | Nate D Thu, May 10, 2018 | | 2nd | 249 Rx | Seth B Thu, May 10, 2018 | | 3rd | 223 Rx | Eric F Thu, May 10, 2018 |
| Scott Chr | 105 Rx | Rowed | | Steve M | 85 Rx | | | Eric M | 113 Rx | | | Alyssa C | 89 Rx | | | Tracie | 32 Rx | | | Ryan Pow | 49 Rx | | | Cherise | 23 Rx | 0,23,0 | | Vince | 34 Rx | 0,23,11 | | Ang | 27 Rx | | | Julia Goldst | 132 Rx | | | Jonathan A | 42 Rx2 | | | Seth B | 249 Rx | row | | Hunter M | 151 Rx | 45-61-45 actually Wes | | Eric F | 223 Rx | | | Nate D | 290 Rx | | | Saori | 135 Rx | 16, 50, 69 | | Robson | 149 Rx | 25, 60, 64 | | Brian S | 80 Rx | | | Keith C | 31 Rx2 | | | Todd N | 87 Rx | | | Joshua B | 45 Rx | |
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WARM UP 5/10/18
(Check In)
FOAM ROLL-Calves,Traps,Lats,Forearms 10-20 passes
GROUP WARM UP
Row-300 m
Bike-20/15 cals
Jump Rope-50 singles or 25 DU's
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Push Up plank w scap retractions-30 secs
Push Ups-15 reps
Inchworms-30 secs
Band GM or KB Swing-15 reps
Hollow Rocks-30 secs
Sit Ups-15 reps
COOLDOWN
Twisted Lizard-2 mins R/L
Calf smash-2 mins
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ACCESSORY WORK 5/10/18
(Reps)
Collect with a 10-15 timer
30-Fall Outs or Rollouts
30-Weighted Back Extensions (45#/35#)
30-Strict KTC
90 secs-Weighted Plank (45#/35#)
Beginners go lighter or use only bodyweight. Partition reps and movements as desired.
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