WOD Blog
 | Tue, May 15 2018 |  |
 | Happy Birthday: Trevor H |
| METCON 5/15/18 | SKILLWORK 5/15/18 | SHRED 5/15/18 | WARM UP 5/15/18 | 5PM WEIGHTLIFTING WOD 5/15/18 |
METCON 5/15/18
(Time, Rx+, Rx2, Rx3)
For time!
Deadlift-75 reps (225#/155#)
Run-2500 m
GOAL: Finish 17 CAP at 21 mins
Partition reps as desired, Put in notes how you break it up.
Rx+: 275#/185#
Rx: As written
Rx2: 205#/135#
Rx3: 135#/95# or From Hang or blocks below knee 165#/115#
| 1st | 19:21 Rx+ | Julia Goldst Tue, May 15, 2018 | | 2nd | 19:23 Rx | Taeja Tue, May 15, 2018 | | 3rd | 21:00 DNF Rx | Saori Tue, May 15, 2018
Cherise Tue, May 15, 2018 | | 1st | 16:33 Rx+ | Christopher T Tue, May 15, 2018 | | 2nd | 16:58 Rx+ | Seth B Tue, May 15, 2018 | | 3rd | 20:01 Rx+ | Scott Chr Tue, May 15, 2018 |
| Steve M | 20:09 Rx | 15/500x5 | | Megan A | DNF Rx2 | deadlifts#135x15=45&Run500=2000 | | Cammon | 75 reps 225m Rx2 | missed the last few meeters by 40seconds | | Scott Chr | 20:01 Rx+ | 15 set of 5 on DL, 11 sets of 200m and 3 sets of 100m | | Joshua B | 21:00 Rx | 26:29 | | Eric M | 18:47 Rx | | | Scott B | 21:00 Rx2 | 500m run remaining | | Jeremy B | 21:00 Rx | Last round (15/250x5) | | Julia Goldst | 19:21 Rx+ | 12x200+6 DL, 1x100+3 DL | | Vince | 20:13 Rx2 | Ran 1.5 miles first (6:51 mile avg) , 75 deadlifts, 5 reps at a time @ 205 | | Seth B | 16:58 Rx+ | | | Cherise | 21:00 DNF Rx | 2500 run then 26 DL. I think someone snuck over and added weight to my bar while I was running. 🤔😰😵 | | Saori | 21:00 DNF Rx | 100 m run left | | Kou | 18:50 Rx3 | Regular Deadlifts #95 and run. 15 DL with 500m run | | Zach Sk | DNF Rx2 | 39 DL, 1600m | | Hunter M | 20:20 Rx+ | 12 rds, 6DL, 200m run. 1rd 3 D | | Janalyn | DNF Rx2 | 1800 m run, 57 DL’s | | MANAGER | 21:00 DNF Rx3 | 2500m Run 50 DL @ 115 | | Spencer Ch | 19:34 Rx | 3 rds 25 DL, 800,800,900m run | | Christopher T | 16:33 Rx+ | Beat Seth 💪🏻💪🏻 | | Taeja | 19:23 Rx | 2x800m+24 DL, 4x200m+6 DL, then 3 DL+100m sprint | | Todd N | 21:00 Rx+ | DNF 6 reps left | | Kristen Od | DNF Rx2 | 2200m 51DL | | Alyssa C | DNF Rx | had 100 meters left on last round | | Jonathan A | 21:00 DNF Rx3 | 2500m. 50 DL @ 115# |
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SKILLWORK 5/15/18
(Check In)
EMOM alternating 8 mins
EVENS:
Side Plank R-20 secs
PALOFF PRESS R-10 reps
ODDS:
Side Plank L-20 secs
PALOFF PRESS L-10 reps
then with a 3 min timer
Collect Hanging L-sit Hold or Hollow Body Hold using this tempo 10 secs hold rest 20 secs
| Zach Sk | Yes | | | Vince | Yes | | | Steve Je | Yes | |
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SHRED 5/15/18
(Check In)
WARM UP with Mr. Todd
WORKOUT: 24 min AMRAP
3-6-9-12-15-18-21-24 etc.
Push Ups
DB Snatch alternating
DB Push Jerk- (heavier than what you normally use)
Pull Up or Jumping CTB
After each round hold Hollow Body-20 secs
ROMWOD
Upper body
| Katriel-Maria | Yes | finished 18/18 pull ups | | Tracie | Yes | Finished 21s+5 sec hold 30#DB |
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WARM UP 5/15/18
(Check In)
FOAM ROLL-Rollout full body especially sore areas
GROUP WARM UP
Hollow Body Hold/Hip Bridge-30 secs each in the min
Row or Ski Erg-1 min
Band GM-1 min
Downward Dog/Upward Dog-30 secs each in the min
-----------------------
Monster Walk-50 ft
Walking Lunges-50 ft
HIGH KNEES-50 ft
Inchworms-50ft
Jog 300 m
GM-10 reps
Row-10-15 reps
Deadlift-10 reps
Hanging L-sit or Knee raise-20 secs
Deadlift-5 reps with 135#/95# or less
Deadlift-3 reps with Metcon weights
COOLDOWN
Banded Hamstring Stretch-2 mins
Calf Smash-2 mins
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5PM WEIGHTLIFTING WOD 5/15/18
(Weight, Rx2, Rx3)
NEW CYCLE!! 10 weeks out from Summer Slang
Warm up add in
Muscle Snatch
Sotts Press and
Pressing Snatch balance
A. Snatch Complex-on receiving
1-Powersnatch
1-Snatch Grip Push Jerk
1-Snatch Balance
1-Overhead Squat
drop then
1-Squat Snatch or Deep Powersnatch
6-8 sets from 50% on up
B. Accessory:
Snatch Pulls-5x5 at 80% control final rep on each set for ALAP
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