WOD Blog
 | Tue, Jul 3 2018 |  |
| METCON 7/3/18 | ABCON DO BEFORE METCON 1-16-20 | 5PM WEIGHTLIFTING 7/3/18 | SHRED 7/3/18 | WARM UP 7/3/18 |
METCON 7/3/18
(Reps, Rx+, Rx2, Rx3)
AMRAP in 18 mins of
Machine-12/8 cals
Seal Walk-10 m(5 m=1 rep)
Double Unders-35 reps
Burpee to OH or Dball over Shoulder-6 reps (35#/20#) DBs (75#/50#)
Sit Ups-18 reps
GOAL: 330 reps+
1 rd=73/69 reps
Rx+: Sub 55#/40# DB's or 100#/75# Dball and perform TTB instead of Sit Ups
Rx: As written
Rx2: Sub regular Burpee's and SU'sx2
Rx3: See coach
| 1st | 483 Rx | Kaddie Tue, Jul 3, 2018 | | 2nd | 427 Rx | Julia Goldst Tue, Jul 3, 2018 | | 3rd | 355 Rx | Saori Tue, Jul 3, 2018 | | 1st | 493 Rx | Seth B Tue, Jul 3, 2018 | | 2nd | 487 Rx | Scott Chr Tue, Jul 3, 2018 | | 3rd | 402 Rx | Eric F Tue, Jul 3, 2018 |
| Eric F | 402 Rx | | | eli r | 344 Rx | | | Tracie | 253 Rx2 | | | Scott B | 238 Rx | 3 rds + 19 | | Alyssa C | 350 Rx | | | Cherise | 255 Rx | | | Bill | 274 Rx2 | | | Chase | 304 reps | Jump rope singles only | | Luis Mu | 274 Rx | | | Vince | 304 Rx | 4 rnds + 12 cal | | Ryan Pow | 323 Rx | | | Katriel-Maria | 353 | planks, plate taps, 35# dball because hand gash | | Seth B | 493 Rx | Recommend AB, Come at me Nate and Deven and Scott | | Deven D | 379 Rx | Dang it Seth, you are Superman! | | Scott Chr | 487 Rx | | | Kaddie | 483 Rx | | | Keith C | 436 Rx2 | DB75# | | Taeja | 262 | Modded Rx++: Sub 10m Handstand walk instead of seal walk; TTBs feeling easier 😃 | | Julia Goldst | 427 Rx | | | Saori | 355 Rx | | | John L | 374 Rx | | | Joshua B | 377 Rx | |
|
ABCON DO BEFORE METCON 1-16-20
(No Results Tracked)
Tabata ABS!!
4 rounds 20 secs ON 10 secs OFF
Bicycle Crunch
Toe touch
Russian Twists
Hollow rock 4 times then flutterkicks til death
This can be as part of warm up
Planned: Thu,Jan16,2020 Tue,Jul3,2018 Wed,Jan10,2018 Tue,Dec6,2016 Thu,Nov10,2016 Tue,Aug16,2016 Tue,Apr26,2016 Thu,Jan28,2016 Thu,Jan7,2016
|
5PM WEIGHTLIFTING 7/3/18
(Weight)
NEW CYCLE 2.0-2 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
Snatch pull
Hang snatch high pull
drop rest 30 secs-1 min
Snatch-2 reps
5-6 sets Begin at 75% 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 +5# on all sets
Snatch Grip Push Press-5-5-5 +5# on all sets
|
SHRED 7/3/18
(Check In)
WARM UP with OG SETH
WORKOUT: 29 min CAP GOAL sub 24 MINS
Run-800-600-400-200-100
Box Jump or Step Up-40-30-20-10-5
Deadlift-40-30-20-10-5 (pick a weight near .75BW/.5 BW)
ROMWOD
Lower focus hamstrings and quads and calves
|
WARM UP 7/3/18
(Check In)
FOAM ROLL/SMR- Quads, Calves,Delts and Chest, spend 1-2 mins smashing psoas and quads with KB
GROUP WARM UP
Machine-2-3 mins
-------------------
Jump Rope-1 min
Burpee 2 for 1's-7-10 reps
Seal Walk-10 m
Burpee to OH-5 reps
then
TABata 3 RDS (20 secs ON 10 secs OFF)
Bicycle Crunch
Toe Touch
Russian Twists
Hollow Rocks-4 times with any time left flutterkicks
Cycle through them
INDIVIDUAL COOLDOWN
Upward Dog-2 mins or Sphinx pose
Twisted Lizard-2 mins
GHD Back Extensions-2xMR w bodyweight
|
