WOD Blog
 | Thu, May 24 2018 |  |
| SKILL RACE 5/24/18 (BEFORE METCON) | METCON 5/24/18 | SHRED 5/24/18 | WARM UP 5/24/18 | 5PM WEIGHTLIFTING WOD 5/17/18-5/24/18 |
SKILL RACE 5/24/18 (BEFORE METCON)
(Time)
TEAM CHALLENGE
In teams of 2 perform
Row/Bike-100/80(if girl only team) calories
Plate Push-200 m (90#/70#)
For time. Switch out whenever you like.
Guy/girl teams must do 100 cals and 90#/70#
GOAL: Be the team with the fastest time to WIN A GYM PRIZE!
| 1st | 6:31 Rx | Alyssa C Thu, May 24, 2018 | | 2nd | 7:20 Rx | Julia Goldst Thu, May 24, 2018 | | 3rd | 8:30 Rx | Kaddie Thu, May 24, 2018 | | 1st | 5:23 Rx | Spencer Ch Thu, May 24, 2018 | | 2nd | 5:53 Rx | Eric M Thu, May 24, 2018
Steve M Thu, May 24, 2018 | | 3rd | 7:53 Rx | Lance Thu, May 24, 2018
Cammon Thu, May 24, 2018 |
| Steve M | 5:53 Rx | Team Michels | | Eric M | 5:53 Rx | Team Michels | | Alyssa C | 6:31 Rx | With Ryan. I think this was the time... | | Vince | 10:59 | 150 cal row, 300 M PP with Scott and one other person | | Tracie | 10:00 DNF 160m push plates Rx | Kathy Massa Partner | | Katheryn | 10:00 DNF | 160m into push, partner Tracie | | Cammon | 7:53 Rx | Lance is the man | | Brenda L | 9:38 Rx | Sandra partner | | Lance | 7:53 Rx | Team with Cammon | | Julia Goldst | 7:20 Rx | w/ Kyra, I died | | Spencer Ch | 5:23 Rx | w/ Nate Decker | | Kaddie | 8:30 Rx | i did it with Noe! | | Keith C | 9:30 | Partner was Rob |
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METCON 5/24/18
(Time, Rx+, Rx2, Rx3)
9 rounds for time
Run-200 m
Ab werk-15 reps
of the 9 rounds you must perform
3 Runs with Just you :)
3 Runs with a Medball (20#/14#)
3 Runs with a (53#/35# KB or DB)
3 rounds with Ab mat Sit Ups
3 rounds with Russian Twists feet elevated (35#/25#)
3 rounds with Strict Sit Ups
You determine the order of these but must alternate between Run/Abwerk.
GOAL: Finish Sub 19 CAP at 22 mins
Rx+: Sub 30#/20# med ball and 70#/53# KB, with 3 rds GHD Sit Ups for Regular Sit Ups, 45#/35# twists and Run 300 m each time.
Rx: As written
Rx2: 15#/10# plate ups run with 14#/10# Med ball, 35#/26#,
Rx3: See coach for simple mod.
| 1st | 15:16 Rx | Kaddie Thu, May 24, 2018 | | 2nd | 16:22 Rx | Alyssa C Thu, May 24, 2018 | | 3rd | 17:40 Rx | Julia Goldst Thu, May 24, 2018 | | 1st | 13:35 Rx | Scott Chr Thu, May 24, 2018 | | 2nd | 14:56 Rx | Steve M Thu, May 24, 2018 | | 3rd | 16:45 Rx | Vince Thu, May 24, 2018 |
| Scott Chr | 13:35 Rx | | | Vince | 16:45 Rx | | | Steve M | 14:56 Rx | | | Eric M | 17:46 Rx | | | Alyssa C | 16:22 Rx | | | Cammon | 17:30 Rx | | | Sandra D | 21:23 Rx | | | Cherise | 22:00 DNF Rx | | | Brenda L | 22:00 DNF Rx | finished @23:00 | | Lance | 22:00 DNF Rx | One run and 15 situps left | | Heidi W | 22:35 Rx | | | Katriel-Maria | 19:05 Rx | | | Julia Goldst | 17:40 Rx | | | Spencer Ch | 18:43 Rx | | | Kaddie | 15:16 Rx | | | Brad Le | 19:24 Rx | | | Keith C | 20:20 Rx2 | |
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SHRED 5/24/18
(Check In)
WARM UP via TOOOOOODDDD
WORKOUT: 8 rds
Min 1: Bike-12/9 cals
Min 2: Walking Lunges-20 m
Min 3: Double Unders-50 reps
If you are BEASTMODE Rest with time remaining in each round in Side Plank/Hollow Body/#BASIC plank
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WARM UP 5/24/18
(Check In)
FOAM ROLL-Quads,Glutes,Chest,Calves,Ant Tib 20 passes on each or completely ignore this come in late because nobody read this ;)
GROUP WARM UP
Bike or Row-2-3 mins
------------------------
Hollow Rocks-30 secs
Upward Dog/Downward Dog-30 secs
Spiderman to Hammy-30 secs R/L
Monster Walk-50 ft
Frankensteins-50 ft
Butt Kickers-50 ft
High Knees-50 ft
Jog-200 m
INDIVIDUAL COOLDOWN
Calf Smash-2 mins
Calf Stretch-2 mins
Upward Dog and Twisted LIzard-2 mins
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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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