WOD Blog
 | Tue, Jun 26 2018 |  |
| METCON 6/26/18 | WARM UP 6/26/18 | SKILL WORK 5/2/17-3/13/17 | SHRED 6/29/17 | 5PM WEIGHTLIFTING 6/26/18 |
METCON 6/26/18
(Time, Rx+, Rx2, Rx3)
'KILLER CARDIO COUPLETS'
5 mins to finish
Run-400 m
Burpee-30 reps
--REST 1 min--
5 mins to finish
Row or Ski Erg-600/500 m
TTB-30 reps
--REST 1 min--
5 mins to finish
Bike-50/40 cals
Pull Up-30 reps
--REST 1 min--
5 mins to finish
Double Unders-100 reps
Thrusters-30 reps (75#/55#)
GOAL: Total up each couplet for a combined time under 18:30(MM:SS)
Example: Taej 4:15+4:30+4:45+3:13=16:43 Rx
Rx+: Sub Burpee over Bar, CTB Pull Up, 95#/65#
Rx: As written
Rx2: Sub KTC, Jump CTB Pull UP DU's-50 or Singlex1, Wallballs (20#/10-14#/9')
Rx3: See coach for further mods
| 1st | 17:02 DNF Rx+ | Taeja Tue, Jun 26, 2018 | | 2nd | 15:21 Rx | Kaddie Tue, Jun 26, 2018 | | 3rd | 17:46 Rx2 | Alyssa C Tue, Jun 26, 2018 | | 1st | 13:02 Rx+ | Christopher T Tue, Jun 26, 2018 | | 2nd | 14:10 Rx | Seth B Tue, Jun 26, 2018 | | 3rd | 15:27 Rx | Eric M Tue, Jun 26, 2018 |
| Tracie | 23:00 DNF Rx2 | 430 rowing 420 DUs DNF bike run | | Christopher T | 13:02 Rx+ | | | Cherise | DNF Rx2 | | | Bill | DNF Rx2 | | | Seth B | 14:10 Rx | 3:58-3:30-3:10-3:32 | | Alyssa C | 17:46 Rx2 | 4:08, 4:16, 4:58, 4:24 | | Katriel-Maria | 23:00 DNF | Rx 4:43 4:51 -9 reps -10 reps | | Eric M | 15:27 Rx | | | John L | DNF Rx2 | 3:50+4:15+5:00 (42 Cals)+5:00 (160 Singles, 8 Thrusters) | | Brad Le | 16:19 Rx | 3:56-3:47-4:54-3:42 | | Taeja | 17:02 DNF Rx+ | Run- 4:10, Row- 4:40, Bike/CTB - DNF (15 CTBs and 10 failed CTBs😞 chest not hitting), DUs-3:12 | | Deven D | 🤢🤮🤕😵 Rx | | | Kaddie | 15:21 Rx | | | Keith C | 17:58 DNF Rx2 | | | Jonathan A | 15:50 DNF Bike / PU Rx2 | 3:50, 3:45, Bike Only, 3:15, Finished 30 Jump PU at end. |
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WARM UP 6/26/18
(Check In)
FOAM ROLL-Mid back,Hamstrings,Arms using lacrosse ball
GROUP WARM UP
3 rds
Jog-200 m
Burpee-5 reps
Row or Ski Erg-200 m
Jump CTB-10 or Strict PU-5 reps
SU or DU-60-30 reps
Wallballs-5 reps
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Hollow Rocks-30 secs
Downward/Upward Dog-30 secs
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Practice Ab Bar complex or TTB
COOLDOWN
Modified Hurdlers Stretch-2 mins
Banded Hamstring Stretch-2 mins
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SKILL WORK 5/2/17-3/13/17
(Reps, Rx+, Rx2, Rx3)
First 15-20 mins
Practice learning kipping Toes To Bar (TTB)
for those already going beast mode
AB Bar Complex
3-5 rounds
1-L-sit Pull Up
2-KTBar
3-Strict KTE or kip
4-Strict TTB or kip
5-KTC controlling eccentric til burns like heck!
REST 2 mins
| 1st | 5 | Megan A Tue, Mar 13, 2018 | | 1st | 4 Rx | Scott Chr Tue, Mar 13, 2018 | | 2nd | 3rds Rx | Keith C Tue, Jun 26, 2018
Vince Tue, Mar 13, 2018
Sterling Tue, May 2, 2017 |
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SHRED 6/29/17
(Rounds)
WARM UP-via Mr. Todd
3 rounds
Jog-200 m
Band GM or Russian swings-10 reps
Squats or lunges or jumping jacks-10 reps alt each round.
WORKOUT:
'FIRECRACKER'
2 rounds
4 mins to
Air Squats-20 reps
KB Swing-20 reps
Run-200 m
-rest with any time remaining in round-
3 rounds
3 mins to
Bodyweight Lunges-16 reps
DB RDL-16 reps
Run-200 m
-rest with any time remaining in round-
4 rounds
2 mins to
Box Jumps-10 reps
DB Powerclean-10 reps
SPRINT!!! 200 m
-rest with any few secs remaining in round-
COOLDOWN/ROMWOD
focus on lower legs and hip flexors
| Lacey | 8 rds+32 reps Rx | | | Ashley D | 9+2 Step ups Rx | | | Andrew S | 8 rds Rx | |
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5PM WEIGHTLIFTING 6/26/18
(Weight)
NEW CYCLE 2.0-4 weeks out from Summer Slang
Warm up add in
Snatch Grip Rows
Straight Legged Deadlifts or RDLs
A. Snatch complex on Strengthen pull from floor
1st Pull
1st Pull
Hang snatch pull
Hang snatch high pull
drop rest 30 secs-1 min
Snatch-2 reps
5-6 sets Begin at 65% of Max work positions holding at knee on 1st pulls or just above, you may use straps.
B. Accessory:
OHS-5-5-5 at 75% of YOUR 1RM OHS
Snatch Grip Push Press-5-5-5
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