WOD Blog
 | Thu, Jun 7 2018 |  |
| SHRED 6/7/18 | METCON 6/7/18 | SKILLWORK 6/7/18 (after metcon) | 5PM WEIGHTLIFTING WOD 5/31/18 | WARM UP 6/7/18 |
SHRED 6/7/18 (Check In) WARM UP with the mythical creature known as the TODD WORKOUT: long 40-30-20-10 Bike(cals) Jump Pull Ups Burpees Row(cals) Double Unders CAP this at 29 mins ROMWOD Full body
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METCON 6/7/18 (Reps, Rx+, Rx2, Rx3) 5-4 min rounds using this rep scheme 5-5-5-10-10-10 REST 1 min after each round and reset reps back to 5's HR Push Ups Sit Ups Machine(Cals) GOAL: 425/375 reps+ Rx+: Sub Ring Push Ups or Ring Dips and Strict Sit Ups Rx: As written Rx2: Sub Incline PU Rx3: See coach for further mods if needed.
| 1st | 408 Rx | Alyssa C Thu, Jun 7, 2018 | | 2nd | 406 Rx | Rachel T Thu, Jun 7, 2018 | | 3rd | 405 Rx | Taeja Thu, Jun 7, 2018 | | 1st | 336 Rx+ | Scott Chr Thu, Jun 7, 2018 | | 2nd | 523 Rx | Seth B Thu, Jun 7, 2018 | | 3rd | 486 Rx | Vince Thu, Jun 7, 2018 |
| Seth B | 523 Rx | | | Eric M | 383 Rx | | | Steve M | 412 Rx | | | Scott Chr | 336 Rx+ | | | Alyssa C | 408 Rx | | | Tracie | 301 Rx | | | Vince | 486 Rx | | | Kou | 245 Rx | | | Scott B | 466 Rx | | | Katheryn | 325 Rx | | | John L | 343 Rx | | | Cherise | 260 Rx | | | Heidi W | 300 Rx3 | | | Keith C | 415 Rx | | | Megan A | 340 Rx | | | Rachel T | 406 Rx | | | Taeja | 405 Rx | | | Julia Goldst | 369 Rx | | | Janelle | 345 Rx | | | Bj | 273 Rx | |
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SKILLWORK 6/7/18 (after metcon) (Check In) Collect with a 12 min timer 2 mins of Planks 50-Back or Hip Extensions 2 mins of Hip Bridge hold 50-Hollow Rocks More advanced perform Weighted Plank or L-sit hold and Weight Extensions
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5PM WEIGHTLIFTING WOD 5/31/18 (Weight) NEW Cycle! 7 weeks out from SUMMER SLANG A. Clean & Jerk(focus on jerk) 1 rep-Clean(any) 1 rep-Push Jerk or Split Jerk 1 rep-Split Jerk 6 sets from 80% on up BEAT WHAT YOU DID LAST WEEK B. Accessory: Hangclean High Pulls-4x6 reps+5-10# Push Press-4x6 reps=5-10#
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WARM UP 6/7/18 (Check In) FOAM ROLL-Chest, Lats, Delts, Mid back-10-20 passes GROUP WARM UP 4 min AMWAP 5-HR Push Ups 5-Sit Ups 5-Cal Row or Bike or Ski Erg Plank-20 secs ----------------- Standing Forward Fold-30 secs Band GM-10 reps Reverse Shoulders-30 secs Thumbs Up-20 reps INDIVIDUAL COOLDOWN Lat Stretch-30 secs R/L Chest Stretch-30 secs R/L
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