WOD Blog
 | Thu, Jun 21 2018 |  |
 | Happy Birthday: Kenneth |
| 5PM WEIGHTLIFTING WOD 6/21/18 | METCON ROW and DOUBLES 6/21/18 | Shred FGB Style 6.21.18 | SKILLCON and STUFFS 6/21/18 | WARM UP 6.21.18 |
5PM WEIGHTLIFTING WOD 6/21/18
(Weight)
NEW Cycle! 5 weeks out from SUMMER SLANG
A. Clean+Clean Pull+Clean High Pull
5 sets AHAP from 90% of Mondays C&J on up
B. Accessory:
Close Grip Bench Press-5x5 reps 75% on up of BP max.
Good Mornings-4x8 reps AHAP w a slight pause in bottom position for each.
|
METCON ROW and DOUBLES 6/21/18
(Reps, Rx2, Rx3)
ROW and DOUBLES
7rds. E2MO2M
Row- 20/17 cals
DU's - Max Set (Unbroken Max Set)
GOAL: Mystery??
Rx: As written
Rx2: 15/12 cals/Work on DU's diligently
Rx3: sub 12/9 Work on efficient singles
| 1st | 71 Rx | Taeja Thu, Jun 21, 2018 | | 2nd | 52 Rx | Saori Thu, Jun 21, 2018
Alyssa C Thu, Jun 21, 2018 | | 3rd | 50 Rx | Kaddie Thu, Jun 21, 2018 | | 1st | 88 Rx | eli r Thu, Jun 21, 2018 | | 2nd | 79 Rx | Christopher V Thu, Jun 21, 2018 | | 3rd | 73 Rx | Eric F Thu, Jun 21, 2018 |
| Megan A | 6 Rx2 | 6 max rep DU's | | Steve M | 50 Rx | | | Eric F | 73 Rx | | | Janelle | 17 Rx | | | Ryan Pow | 53 Rx | | | Alyssa C | 52 Rx | | | Cherise | 34 Rx | | | Lance | 32 Rx | | | Vince | 27 Rx2 | | | Rachel T | 27 Rx2 | DU’s crush my soul | | Julia Goldst | 40 Rx | 40-40-30-30-30-9-40 | | Scott Chr | 50 Rx | | | Kaddie | 50 Rx | kids interrupted a couple times :( but i'm happy with my score! | | Christopher V | 79 Rx | | | Scott B | 30 Rx | 30+17+20+27+20+20+18=157 / 7 = 21 avg | | Kou | 3 Rx2 | Consistency is key - 15 cals | | eli r | 88 Rx | Sand baggin sob | | Deven D | 65 Rx | | | Joshua B | 50 Rx2 | | | Saori | 52 Rx | | | Taeja | 71 Rx | 57-60-20-35-50-71 (last round of DUs I went all the way to the last second- Griiiind 🔥) |
|
Shred FGB Style 6.21.18
(Time)
Warm Up with Your Truly...StrongMan Todd
5Rds. MAX REPS
1min. - Box Jumps
1min. - Sit Ups
1min. - SDHP (KB)
1min. - Athletic Burpees
1min. - Alt. DB Snatch
1min. - Rest
|
SKILLCON and STUFFS 6/21/18
(Weight, Rx2)
BANG BANG (aka Pistols) and GOBBLE (Turkish) GET UPS
6rds. every 90 seconds
Pistols -10 reps alternating
TGU's - 4 reps (build to a heavy)
Rx: As written
Rx2: Pistols to a box or Use bands on the rig/Stay light and develop technique
| Rachel T | 40 Rx | 8 pistols | | Vince | 20 Rx | | | eli r | 44 lb Rx | 60 p 24 tgu | | Joshua B | 80 Rx | 2 reps. |
|
WARM UP 6.21.18
(Check In)
GROUP WARM UP
Row 2 min and then Jump Rope 1 min
-----------------------------------------
Band Pull Aparts - 12 reps
Band Pass Throughs - 12 reps
Banded GM's - 12 reps
-----------------------------------------
Plank - 30 secs
Hollow Body Rocks - 10 reps
Reverse shoulders - 30 secs
Soccer Calf Stretch - 30 secs (R/L)
Monster Walk - 20m
OH KB Walk - 10m (R/L)
------------------------------------------
Go over technique for TGU's
|
