WOD Blog
 | Tue, Jun 5 2018 |  |
| METCON 6/5/18 | ABCON 6/5/18 Do before metcon. | SHRED 6/5/18 | WARM UP 6/5/18 | 5PM WEIGHTLIFTING WOD 5/29/18-6/5/18 |
METCON 6/5/18
(Time, Rx+, Rx2, Rx3)
5 rounds for time of
Run-200 m
TTB-15 reps
Run-200 m
Double Unders-30 reps
GOAL: Finish sub 17 CAP at 20 mins
Rx+: Sub 21 TTB and 50 Double Unders each round.
Rx: As written
Rx2: Sub singlesx3 and KTC
Rx3: Sub singlex2 and Sit Ups
| 1st | 16:50 Rx | Kaddie Tue, Jun 5, 2018 | | 2nd | 17:32 Rx | Julia Goldst Tue, Jun 5, 2018 | | 3rd | 20:00 DNF Rx | Janelle Tue, Jun 5, 2018
Taeja Tue, Jun 5, 2018
Kristen Od Tue, Jun 5, 2018
Saori Tue, Jun 5, 2018 | | 1st | 16:03 Rx | Steve M Tue, Jun 5, 2018 | | 2nd | 16:34 Rx | Seth B Tue, Jun 5, 2018 | | 3rd | 16:49 Rx | Eric M Tue, Jun 5, 2018 |
| Steve M | 16:03 Rx | | | Eric M | 16:49 Rx | | | Shawn P | 17:32 Rx | | | Bill | 20:00 | DNF modwod | | Tracie | DNF Rx2 | 4RDs 19:25 laying TTB | | Vince | 17:47 Rx | | | Luis Mu | 20:00 Rx | DNF | | Cherise | 20:00 DNF Rx2 | DU, KTC | | Stacey M | 20 Rx3 | | | Kou | 20:00 Rx2 | Completed 4 rnds. Rx 1.25 single unders | | Saori | 20:00 DNF Rx | 30 DU left | | Katriel-Maria | 20:00 DNF | Du, 5ttb +10ktc finished 4rds at 19:40 then shuttle ran inside till timer ran out | | Julia Goldst | 17:32 Rx | | | Seth B | 16:34 Rx | | | Alyssa C | 18:58 Rx2 | sub TTR and some KTC | | Kristen Od | 20:00 DNF Rx | time ran out sometime during my last 200m run. 30 DU left. | | John L | 20:00 Rx2 | DNF | | Keith C | 18:21 Rx3 | | | Deven D | 20:00 Rx | DNF. Had dubs left. That sun was a b word. | | Kaddie | 16:50 Rx | | | Taeja | 20:00 DNF Rx | On last run when time clock finished; TTBs in sets of 5 | | Jonathan A | 19:19 Rx2 | | | Janelle | 20:00 DNF Rx | 4 rds |
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ABCON 6/5/18 Do before metcon.
(Rounds, Rx+, Rx2, Rx3)
5-3 min rounds of
10 m Seal Walk
20 Band Pallof Press or Wood Chop (10 per side)
10 m Seal Walk
20 Weighted Russian Twists or Side Plank w hip dip(10 per side)
REST with any time left
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SHRED 6/5/18
(Check In)
WARM UP w TODD but not bike
WORKOUT: 25 min AMRAP
Agility Ladder-2 times
HR push up-10 reps
Rope Slams-15 reps or Ball Slams-15 reps
Burpee-20 reps
Run-300 m
Ball over Bar or Pushballs-40 reps
ROMWOD
Upper body focus on delts
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WARM UP 6/5/18
(Check In)
FOAM ROLL/SMASH-Delts, Traps, Psoas, Calves, Lats 20-30 passes or 30 secs-1 min per muscle
GROUP WARM UP
Jump Rope-1-2 mins then
2 rds
Seal Walk-10 m
Jog-100 m
Side Plank-20 secs R/L
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Downward Dog and Upward Dog-30 sec
Twisted Lizard-30 sec R/L
Arch Hollows-30 secs
KTC-Leg Raise-TTB-3-5 each
Side Plank-20 secs R/L
then begin ABCON
INDIVIDUAL COOLDOWN
Upward Dog-2 mins
Banded Hip Stretch-2 mins
Calf Smash and Forearm Smash-2 mins
30-50 GHD Sit Ups to parallel
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5PM WEIGHTLIFTING WOD 5/29/18-6/5/18
(Weight)
NEW CYCLE!! 7 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 Balance
1-Overhead Squat
drop then
1-Squat Snatch or Deep Powersnatch
6-8 sets from 70% on up BEAT WHAT YOU DID LAST WEEK
B. Accessory:
Snatch Pulls-5x3 at 100% control final rep on each set for ALAP +5=10# to ALL SETS
Then collect 50 Pull Aparts and 50 GHD Hip Extensions or Reverse Hyper
| Deven D | 175 Rx | Missed last Snatch st 180 | | Janelle | 120 Rx | A.120 B.145-170 for pulls |
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