WOD Blog
 | Thu, Jun 28 2018 |  |
| METCON 6/28/18 | SKILL WORK 6/28/18 | SHRED 6/28/18 | 5PM WEIGHTLIFTING 6/28/18 | WARM UP 6/28/18 | Other Results |
METCON 6/28/18
(Reps, Rx+, Rx2, Rx3)
20 min AMRAP
Machine-60/50 cals
Burpee Box Overs-30 reps (24''/20'')
Machine-50/40 cals
Burpee CTB Pull Ups-20 reps
Machine-40/30 cals
Burpee Jumping BMU-10 reps
GOAL: 210/180 reps+
Rx+: Same cals sub Burpee Pull Overs instead of BMU
Rx: As written
Rx2: Sub burpee 20''/16'', Burpee jumping PU and Burpee Jumping CTB
Rx3: See coach for mods
| 1st | 192 Rx+ | Julia Goldst Thu, Jun 28, 2018 | | 2nd | 189 Rx+ | Kaddie Thu, Jun 28, 2018 | | 3rd | 181 Rx+ | Taeja Thu, Jun 28, 2018 | | 1st | 270 Rx+ | Seth B Thu, Jun 28, 2018 | | 2nd | 210 Rx+ | Eric M Thu, Jun 28, 2018 | | 3rd | 204 Rx+ | Todd N Thu, Jun 28, 2018 |
| Alyssa C | 175 Rx | | | Scott Chr | 224 Rx | | | Katheryn | 191 | modwod burp box step overs, JCTB, low JBMU | | Vince | 203 Rx+ | | | Cherise | 135 Rx2 | | | Seth B | 270 Rx+ | Tried to harnish my inner Kyra, row was a bad idea lost pulling strength | | Katriel-Maria | 160 Rx | | | Scott B | 142 Rx | | | Kou | 157 Rx2 | Ladies Cals (HAPPY BIRTHDAY ME) | | Kaddie | 189 Rx+ | | | Eric M | 210 Rx+ | | | Taeja | 181 Rx+ | Used the really short bar and still failed a lot of those pullovers | | Keith C | 190 Rx2 | | | Julia Goldst | 192 Rx+ | | | Saori | 180 Rx+ | | | John L | 182 Rx2 | | | Todd N | 204 Rx+ | |
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SKILL WORK 6/28/18
(Reps)
Spend first 10-15 mins of class
Practicing the new movement Burpee Pull Overs then once you feel confident with that,
Collect 2-3 rds of
1 set MR Weighted Pull Ups(Use DB between Feet or thighs you decide the weights to use but goal is 8+ reps)
1xMax consecutive DU's up to 150 reps
1 set MR Ab wheel Rollouts
1xMax consecutive Toe Touches up to 50 reps
| Alyssa C | 146 | 8 band assisted, 73 DU's, 50 ab wheel, 15 TT | | Keith C | 3.2.1 go Rx | |
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SHRED 6/28/18
(Check In)
WARM UP Programmed by the great TODD
WORKOUT: 6 rounds for time (25 min CAP)
Lateral Burpee over Rope-10 reps
Rope Slams-20 reps
Side Plank w Hip Dip-15 R/L
Pushball-40 reps
Mtn. Climbers-50 reps
Double Unders-60 reps
ROMWOD
Focus on upper body and calves
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5PM WEIGHTLIFTING 6/28/18
(Check In)
NEW Cycle! 5 weeks out from SUMMER SLANG
A. Clean complex
Clean Pull-2 reps (pause briefly at knee or above)
Hang Clean High Pull-1 rep
Hang Clean-1 rep
REST 30-60 Secs
Clean & Jerks-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:
Close Grip Bench Press-3x5 reps 75% on up of BP max.
Weighted Plank-3x30 secs AHAP
Weighted Thumbs up-50 reps
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WARM UP 6/28/18
(Check In)
FOAM ROLL-Calves,Delts,Lats,Quads
GROUP WARM UP
AMWAP 3 mins
Band Pull Aparts-20 reps
Band Pass throughs-10 reps
Plank-20 secs
--------------------------
2 rds
Burpee 2 for 1's-1 min
Machine or Jump Rope-1 min
Samson Stretch or Thumbs Up or Arch Hollows-1 min
INDIVIDUAL COOLDOWN
Calf Stretch and Rollout-2 mins
Band Lat Stretch-2 mins
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