WOD Blog
 | Tue, Jun 19 2018 |  |
 | Happy Birthday: Lindsay R & Emma T |
| METCON 6/19/2018 | 5PM WEIGHTLIFTING WOD 6/19/18 | SHRED 6/19/2018 | WARM UP 6/19/2018 | ISOMETRIC WORK 6/19/2018 |
METCON 6/19/2018
(Time, Rx2, Rx3)
FOR TIME:
500 M Run
40 Machine Cals*
30 CTB
20 M Goblet Lunge (53#/35#)
10 Bar Muscle Ups
20 M Single Arm Overhead Lunge (53#/35#) (switch arms at 10 m)
30 TTB
40 Machine Cals*
500 M Run
*Must Row one time, and Bike one time.
Goal: Finish Sub 22, CAP off at 26 minutes
Rx: As written, may also use a 50#/35# DB for lunges
Rx2: Sub Jump CTB, 35#/26#, Jumping Bar MU or Strict Band Assisted Pull Up, KTC, can sub goblet lunge for overhead if necessary
Rx3: See coach for additional modifications
| 1st | 19:45 Rx | Julia Goldst Tue, Jun 19, 2018 | | 2nd | 26:00 DNF Rx | Taeja Tue, Jun 19, 2018
Rachel T Tue, Jun 19, 2018 | | 3rd | 25 Rx2 | Grace M Tue, Jun 19, 2018 | | 1st | 19:55 Rx | Steve M Tue, Jun 19, 2018 | | 2nd | 21:05 Rx | Scott Chr Tue, Jun 19, 2018 | | 3rd | 22:44 Rx | Deven D Tue, Jun 19, 2018 |
| Steve M | 19:55 Rx | | | Scott Chr | 21:05 Rx | | | Christopher T | 15:45 Rx2 | subbed strict ctbx15 for BMU because of pec. rest was rx | | Katheryn | 26:00 DNF Rx2 | finished 29:10 | | Ryan Pow | 23:25 Rx2 | Subbed Jump CTB after 5 reg. CTB. Subbed jump MU. Everything else Rx. | | Vince | 22:40 Rx2 | 15 ttb/15 ktc | | Julia Goldst | 19:45 Rx | | | Megan A | DNF | RX EXCEPT JUMP BAR MUSCLE UP FINISH LAST 40 CAL | | Grace M | 25 Rx2 | Green band assist pull-ups, 26# kettle bell lunges | | Rachel T | 26:00 Rx | DNF did 22 cals of 40 did all 10 BMUs fist time doing them in a workout 🎉 | | Bj | 26:00 Rx2 | DNF only had 200 meters left. #55 kB on lundges | | Scott B | 21:22 Rx2 | | | Cherise | 26:00 DNF | Jump in CTB, 35#, pushupsx2, TTR | | Jonathan A | 24:19 Rx2 | | | Deven D | 22:44 Rx | | | Taeja | 26:00 DNF Rx | Finished full workout at 31:30! So happy I got my BMUs 🤗😄 needs work along w/ butterfly CTBs | | Keith C | 23:00 Rx2 | | | Alyssa C | 21:37 Rx2 | subbed jump CTB, and jump BMU |
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5PM WEIGHTLIFTING WOD 6/19/18
(Weight)
NEW CYCLE!! 5 weeks out from Summer Slang
Warm up add in
Muscle Snatch
Sotts Press and
Pressing Snatch balance
A. Snatch Balance-2 reps
6 sets from 85% on up
(if you missed yesterday then do last weeks Snatch+SB Complex and try to beat previous.
B. Accessory:
Snatch Pulls standing on plate-5x5 start at 60%+5-10#
Then collect
30-Rear Flye R/L
30-Good Mornings
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SHRED 6/19/2018
(Time)
WARM UP WITH STRONGMAN TODD
6 Rounds For Time:
300 m Run
20 Double DB Push Press
10 Burpee Pull Ups
COOLDOWN
ROMWOD for upper body especially shoulders
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WARM UP 6/19/2018
(Check In)
FOAM ROLL- lower back, traps, calves
GROUP WARM UP
Run- 200 m
Bike- 15/10 Calories
Row- 15/10 Calories
Overhead Lunges with Fingers Interlaced- 20 m
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Hip Rotations- 20 reps R/L
Twisted Lizard- 20 secs R/L
Hollow Body Hold- 20 secs
Thumbs Up- 20 reps
Breaststroke- 20 reps
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Scap Pulls- 10 reps
Arch Hollows- 15 reps
KTC or TTB- 5 reps
Strict or Jump to Strict Pull Up- 5 reps
Kipping Pull Up or Jumping Pull Up- 5 reps
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Brief Metcon and Set Up BMU modifications
COOLDOWN
Twisted Lizard- 1 min R/L
Overhead Stretch- 1 min R/L
Smash Calves
Roll out back or sore areas from 17.1
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ISOMETRIC WORK 6/19/2018
(No Results Tracked)
With a 12 Min Timer Accumulate:
2 min Chin Up Hold
2 min Ring Dip Hold (at top)
2 min Plank Hold
2 min Hollow Hold
*More advanced may add weight, sub L-sit Hold for Hollow Hold. Beginners may sub 10 stepping off a box to negative for chin up hold.
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