WOD Blog
 | Fri, Jun 29 2018 |  |
| METCON 6/29/18 | WEIGHTLIFTING 6/29/18 | SHRED 6/29/18 | WARM UP 6/29/18 | Other Results |
METCON 6/29/18
(Time, Rx+, Rx2, Rx3)
3 rounds for time of
21-KB Swings (53#/35#)
Run 400 m
7-Clean & Jerk (155#/105#)
GOAL: Finish sub 11 CAP at 13 mins
Rx+:70#/53#, 185#/125#
Rx: As written
Rx2: Run 300 m, 35#/26#, 115#/75#
Rx3: Run 300 m Russian KB Swings 35#26#, 95#/65# HC&J
| 1st | 12:29 Rx+ | Taeja Fri, Jun 29, 2018 | | 2nd | 12:33 Rx+ | Julia Goldst Fri, Jun 29, 2018 | | 3rd | 13:00 Rx | Rachel T Fri, Jun 29, 2018
Alyssa C Fri, Jun 29, 2018
Cherise Fri, Jun 29, 2018 | | 1st | 11:53 Rx+ | Seth B Fri, Jun 29, 2018 | | 2nd | 13:00 DNF Rx+ | Scott Chr Fri, Jun 29, 2018 | | 3rd | 11:48 Rx | eli r Fri, Jun 29, 2018 |
| Cherise | 13:00 DNF Rx | Had to redo first set of C&J; had wrong weight on bar. (Wouldn't have finished anyway, though.) | | Bill | 13:00 DNF | modwod 135#CJ; 53#KB 300m | | Katheryn | 13:00 DNF Rx2 | finished c&j after time | | Alyssa C | 13:00 Rx | got 1 C&J on last round | | Vince | 12:49 Rx2 | Ran 400m, all else RX2 | | Rachel T | 13:00 Rx | DNF has the 7 C&J left | | Seth B | 11:53 Rx+ | Ran like a turd 2:10-2:30 each time. Fussin CHRIS! HAHA | | Janelle | 13:33 Rx | Finished the run righ before time cap | | Jonathan A | 13:00 DNF Rx2 | 2 Rounds + Run. 400m 95# C&J | | eli r | 11:48 Rx | | | Keith C | 11:55 Rx3 | | | Deven D | 12:17 Rx | | | Megan A | DNF | Dropped to #85,26 | | Scott Chr | 13:00 DNF Rx+ | Missed last 7 C&J | | Joshua B | 13:00 DNF Rx | | | Taeja | 12:29 Rx+ | Need to push harder on the run! | | Alfonso | 13:00 DNF Rx | 35#, 400m, 95# | | Julia Goldst | 12:33 Rx+ | | | Janalyn | 12:09 Rx2 | | | John L | 13:00 DNF Rx2 | |
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WEIGHTLIFTING 6/29/18
(Weight)
Week 1
Barbell Complex
Push Press-1 rep
Thruster-2 reps
Front Squat-3 reps
5-6 rounds AHAP for more experienced lifters begin at 70% of PP Max. For those lacking flexibility try a snatch grip PP from the back then Thrusters then Back Squat, for those lacking flexiblitiy and coordination to lift from back sub DB's
| 1st | 155 Rx | Taeja Fri, Jun 29, 2018 | | 2nd | 130 Rx | Janelle Fri, Jun 29, 2018 | | 3rd | 115 Rx | Cherise Fri, Jun 29, 2018 | | 1st | 235 Rx | Charles G Fri, Jun 29, 2018 | | 2nd | 185 Rx | Joshua B Fri, Jun 29, 2018
Deven D Fri, Jun 29, 2018 | | 3rd | 175 Rx | eli r Fri, Jun 29, 2018 |
| Cherise | 115 Rx | Yay, thrusters! | | Katheryn | 75 Rx | | | Bill | 145 Rx | | | Alyssa C | 100 Rx | did this after metcon... super tired | | Vince | 125 Rx | | | Rachel T | 110 Rx | | | Janelle | 130 Rx | | | Jonathan A | 135 Rx | | | eli r | 175 Rx | | | Deven D | 185 Rx | | | Megan A | 105 Rx | | | Keith C | 95 PP, 125FS Rx | | | Joshua B | 185 Rx | | | Taeja | 155 Rx | Went off of 175lb P.P max. 120-135-145-155-170❌(Missed thruster) | | Alfonso | 100 | Scaled | | Charles G | 235 Rx | |
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SHRED 6/29/18
(Check In)
WARM UP with TODD
WORKOUT: 3 rounds MAX reps
KB Taters-1 min
DB PC-1 in
4 min to
Run-400 m
rest w time left
Stationary Lunges-1 min
Wallballs-1 min
ROMWOD
lower body
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WARM UP 6/29/18
(Check In)
FOAM ROLL-Full body especially quads, glutes, calves, Hamstrings, Delt, use lacrosse balls or softballs for smaller muscles. Spend 5 mins before class
GROUP WARM UP
2 rds
Russian KB Swings or Full KB Swings-10 reps
Monster Walks or Frankensteins-20 m
Band Press-2 reps
Band Thruster-2 reps
Band FS-2 reps
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Jog-400 m
Twisted Lizard-30 secs R/L
Standing Straddle with forward Fold-30 secs
Hip Rotations-20 R/L
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Barbell Complex practice rounds
Push Press-1 rep
Thruster-2 reps
Front Squats-3 reps
One w barbell one with 25-50# more.
INDIVIDUAL COOLDOWN
Couch stretch-30 secs R/L
Standing Forward Fold-1 min
30-Reverse Hypers
30-GHD Sit Ups
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