WOD Blog
 | Mon, Jul 2 2018 |  |
| METCON 7/2/18 GRIPPER | SHRED 7/3/17-7/2/18 | WEIGHTLIFTING 7/2/18 | WARM UP 7/2/18 |
METCON 7/2/18 GRIPPER
(Time, Rx+, Rx2, Rx3)
For time!
Air Squats-50-40-30-20-10
SDHP(75#/55#)-25-20-15-10-5
Gymnasty Pulling movement*-25-20-15-10-5
GOAL: Sub 14 CAP at 16 mins
Rd 1 Jumping Pull Up
Rd 2 Chin Over Bar
Rd 3 CTB Pull Up
Rd 4 Strict Pull Up (you may use any grip)
Rd 5 Bar Muscle Up
Rx+: 95#/65#, Sub this gymnasty complex per round 5-pull ups-5 CTB-5 BMU
Rx: As written
Rx2: Same as Rx but for gymnasty pulling do RR, JPU, JCTB, J2STRICT, STRICT
Rx3: See coach for mods
| 1st | 13:09 Rx+ | Julia Goldst Mon, Jul 2, 2018 | | 2nd | 16:00 DNF Rx+ | Taeja Mon, Jul 2, 2018 | | 3rd | 16:00 DNF Rx | Saori Mon, Jul 2, 2018
Kaddie Mon, Jul 2, 2018 | | 1st | 16:00 Rx+ | Charles G Mon, Jul 2, 2018 | | 2nd | 12:28 Rx | Kyle T Mon, Jul 2, 2018 | | 3rd | 12:44 Rx | John Lu Mon, Jul 2, 2018 |
| Tracie | 14:53 Rx2 | | | Brenda L | DNF Rx2 | finished 3 rds | | Katheryn | 16:00 DNF Rx2 | 287 reps | | Chase | 16 min Rx2 | DNF - 280 reps | | Vince | 16:00 DNF Rx | 295 | | Bill | 16:00 DNF Rx2 | | | Katriel-Maria | 16:00 DNF Rx2 | got all except last 5 strict pull ups (295 reps) | | Seth B | 13:55 Rx | | | eli r | 13:50 Rx | | | Taeja | 16:00 DNF Rx+ | finished 10 min. after timecap. Its the most BMUs I've ever done in a day, let alone metcon. | | Jonathan A | 16:20 DNF Rx2 | Finished all Rx2 in 16:20 | | Kyle T | 12:28 Rx | | | Megan A | DNF Rx2 | Had 1 round left | | John Lu | 12:44 Rx | | | Deven D | 15:53 Rx | | | Julia Goldst | 13:09 Rx+ | | | Kaddie | 16:00 DNF Rx | had three reps left! had to put weights under me so i could do the bar muscle-ups | | Saori | 16:00 DNF Rx | 5 BMU left | | Alyssa C | 15:32 Rx2 | | | Charles G | 16:00 Rx+ | 16 reps left | | Hayleigh | 15:00 Rx2 | Sub. Strict p.u. red band and BMU red bands | | Joshua B | DNF Rx+ | | | John L | 16:00 DNF Rx2 | Subbed ring rows for rounds 3 to 5. |
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SHRED 7/3/17-7/2/18
(Reps)
WARM UP WITH MR SETH
WORKOUT: 2 rounds
2 min AMRAP
Burpee to Target
REST 1 min
2 min AMRAP
Rower- Calories
REST 1 min
2 min AMRAP
Double Dumbbell Ground to OH (20# recommended)
REST 1 min
2 min AMRAP
Wallball
COOLDOWN
ROMWOD Fullbody
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WEIGHTLIFTING 7/2/18
(Weight)
Week 2
Stationary Lunge
12-12-10-10-8-8
Start light (40% of Back Squat Max) and build up gradually in weight try to BEAT WHAT YOU DID LAST WEEK on 10's by 5-10# ON 8's
| 1st | 215 Rx | Taeja Mon, Jul 2, 2018 | | 2nd | 170 Rx | Julia Goldst Mon, Jul 2, 2018 | | 3rd | 145 Rx | Kaddie Mon, Jul 2, 2018 | | 1st | 225 Rx | Joshua B Mon, Jul 2, 2018
Charles G Mon, Jul 2, 2018 | | 2nd | 215 Rx | Deven D Mon, Jul 2, 2018 | | 3rd | 185 Rx | Scott B Mon, Jul 2, 2018 |
| Tracie | 40 Rx | | | Kristen Od | 90 Rx | | | MANAGER | 70 Rx | | | Ryan Pow | 165 Rx | | | Luis Mu | 175 Rx | | | Katheryn | 90 Rx | | | Vince | 135 Rx | | | Taeja | 215 Rx | 125-145-165-185-200-215; solid grind! | | Scott B | 185 Rx | | | Jonathan A | 125 Rx | | | Megan A | 115 Rx | | | Deven D | 215 Rx | | | eli r | 165 Rx | | | Julia Goldst | 170 Rx | 105-120-140-155-170-160 | | Kaddie | 145 Rx | | | Saori | 95 Rx | | | Alyssa C | 135 Rx | 95, 105, 115, 125, 135; didn't have time to finish last set | | Charles G | 225 Rx | | | Joshua B | 225 Rx | I should have gone lighter. | | John L | 155 Rx | |
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WARM UP 7/2/18
(Check In)
FOAM ROLL/PRE WARM UP-Use roller on quads,glutes,hamstrings, ball on forearms and upper traps, Banded OH Stretch
GROUP WARM UP
AMWAP in 3-5 mins
Jumping Jacks-15 reps
Air Squats-10 reps Mix stances
Burpee-5 reps
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20 Thumbs Up
10 Breaststrokes
10-Arch hollows
10-Scap Pulls
Samson Stretch-30 secs R/L
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Walking Lunges with groiner-50 ft
Walking Lunges with Hand OH-50 ft
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With barbell
Stationary Lunges-10 reps
Push Press & Front Squat-10-5 reps with extra weight then begin working Lunge sets.
INDIVIDUAL COOLDOWN
Pigeon Stretch-2 mins per side
Forearm Stretch-2 mins total
Standing Fold-1 min
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