WOD Blog
 | Thu, May 17 2018 |  |
 | Happy Birthday: Catherine |
 | Welcome: Darise & Louise |
| SKILLCON 5/17/18 | METCON 5/17/18 | SHRED 5/17/18 | 5PM WEIGHTLIFTING WOD 5/17/18-5/24/18 | WARM UP 5/17/18 |
SKILLCON 5/17/18
(Reps, Rx2, Rx3)
5-3 min rounds
35-Double Unders
15-Strict Sit Ups
9-Ball Slams 35#/20#
with any time left AMRAP of Strict Pull Up use 35#/20# DB Between legs
GOAL: 25 reps+ (count only pull ups)
Rx: As written
Rx2: Sub 15 DUs then strict bodyweight Pull up/Band assisted black band
Rx3: Sub singlesx2 or high kneesx1 Sit Ups, strict Band assisted Green/Purple
| 1st | 26 Rx | Julia Goldst Thu, May 17, 2018 | | 2nd | 22 Rx | Taeja Thu, May 17, 2018 | | 3rd | 28 Rx3 | Katheryn Thu, May 17, 2018 | | 1st | 67 Rx | Christopher T Thu, May 17, 2018 | | 2nd | 28 Rx | Scott Chr Thu, May 17, 2018 | | 3rd | 25 Rx | Steve M Thu, May 17, 2018 |
| Scott Chr | 28 Rx | | | Steve M | 25 Rx | | | Ryan Pow | 11 | 20# | | Katheryn | 28 Rx3 | rx2 except for purp band | | Vince | 8 Rx | | | Bill | 9 | modwod: 70 singleunder, 15 strict SU, 9 35# BS | | Christopher T | 67 Rx | | | Julia Goldst | 26 Rx | | | Megan P | 42 | Subbed Ring rows | | Taeja | 22 Rx | | | Keith C | 3-2-1 go Rx | | | Saori | 22 | No weights on pu |
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METCON 5/17/18
(Reps, Rx+, Rx2, Rx3)
3 rounds of
2 min AMRAP
Run-150 m
Box Jump-AMRAP(24''/20'')
2 min AMRAP
Run-150 m
Push press-AMRAP(95#/65#)
2 min AMRAP
Run-150 m
Pull Ups-AMRAP
GOAL: 150 reps+
Rx+: Sub 30''/24'', DB pair 55#/35# and CTB Pull Up
Rx: As written
Rx2: 24''/20'' step ups allowed, 75#/55#, Sub jump CTB or Ring Rows
Rx3: Run 100 m sub step ups 20''/16'', Pushballs 20#/14#, Jump Pull Up
| 1st | 232 Rx | Julia Goldst Thu, May 17, 2018 | | 2nd | 220 Rx | Taeja Thu, May 17, 2018 | | 3rd | 172 Rx | Saori Thu, May 17, 2018 | | 1st | 243 Rx | Christopher T Thu, May 17, 2018 | | 2nd | 215 Rx | Seth B Thu, May 17, 2018 | | 3rd | 213 Rx | Steve M Thu, May 17, 2018 |
| Scott Chr | 201 Rx | | | Steve M | 213 Rx | | | Alyssa C | 126 Rx | | | Ryan Pow | 127 Rx | | | Tracie | 119 Rx2 | | | Scott B | 90 Rx | | | Vince | 130 Rx | | | Katheryn | 97 Rx2 | all rx,except for ring row :( | | Luis Mu | 166 Rx | | | Heidi W | 67 Rx2 | | | Bill | 82 Rx2 | modwod: 95#PP | | Christopher T | 243 Rx | | | Seth B | 215 Rx | | | Katriel-Maria | 111 Rx | | | Julia Goldst | 232 Rx | | | Zach Sk | 82 Rx | | | Saori | 172 Rx | | | Rachel T | 141 Rx | | | Grace M | 75 Rx2 | Rx2 step ups and ring rows. | | Megan P | 118 | modwod ring rows/bj 20''/55# | | Taeja | 220 Rx | Pull-ups - 55, boxj- 92, push press - 73 | | Todd N | 192 Rx | PP - 80 BJ- 50 PU - 62 | | Keith C | 130 Rx2 | | | Spencer Ch | 155 Rx2 | Biked 15 Cal instead of run, step ups (calf) |
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SHRED 5/17/18
(Check In)
WARM UP with the incredible MR. TODD!
WORKOUT:
7 mins to
Burden Run 1200 m
REST with time remaining
7 mins to
Plate Push-140 m
Sit Ups-70 reps
Partition reps as desired
REST with time remaining
7 mins to
Bike-105/75 calories
REST with time remaining
7 mins to
Wallball-50 reps
Double Under-100 reps
Partition reps as desired
.
ROMWOD:
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5PM WEIGHTLIFTING WOD 5/17/18-5/24/18
(Weight)
NEW Cycle! 9 weeks out from SUMMER SLANG
A. Clean & Jerk(focus on jerk)
1 rep-Clean(any)
1 rep-Push Press
1 rep-Push Jerk
1 rep-Split Jerk
1 rep-Split Jerk
6-8 sets from 60% on up BEAT WHAT YOU DID LAST WEEK
B. Accessory:
Hangclean High Pulls-4x8 reps +5-10# on each
Pendley Row-4x8 reps+5-10# on each
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WARM UP 5/17/18
(Check In)
FOAM ROLL-Calves,Hamstrings,Lats,Delts,Traps 30-60 secs each
GROUP WARM UP
3 rds
Jog-150 m
rd 1 Step Ups-10 reps
rd 2 Push Press-10 reps
rd 3 Jump Pull Up-10 reps
---------------------------
Hollow Body hold-30 secs
Hanging Hollow Rocks-30 secs
Lat Stretch using upright-30 secs R/L
Chest stretch using upright-30 secs R/L
Strict Pull Ups-5 reps
Press Complex-3 each
INDIVIDUAL COOLDOWN
Banded OH Stretch- 2 mins
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