WOD Blog
 | Mon, Jul 9 2018 |  |
| METCON 7/9/18 | SHRED 7/9/18 | WEIGHTLIFTING 7/9/18 | WARM UP 7/2/18 |
METCON 7/9/18
(Time, Rx2, Rx3)
For time!
12-Burpee
12-Push Press (115#/75#)
12-Front Squat(115#/75#)
REST 2 mins
15-Burpee
15-Push Press (115#/75#)
15-Front Squat(115#/75#)
REST 2 mins
18-Burpee
18-Push Press (115#/75#)
18-Front Squat (115#/75#)
REST 2 mins
21-Burpee
21-Push Press (115#/75#)
21-Front Squat (115#/75#)
GOAL: Sub 17 CAP at 20 mins
Rx: As written
Rx2: 95#/65#
Rx3: 75#/55#
| 1st | 15:29 Rx | Taeja Mon, Jul 9, 2018 | | 2nd | 15:56 Rx | Julia Goldst Mon, Jul 9, 2018 | | 3rd | 18:00 DNF Rx | Emily M Mon, Jul 9, 2018
Alyssa C Mon, Jul 9, 2018 | | 1st | 16:34 Rx | Seth B Mon, Jul 9, 2018 | | 2nd | 18:00 DNF Rx | eli r Mon, Jul 9, 2018
Eric M Mon, Jul 9, 2018 | | 3rd | 20:00 Rx | Alfonso Mon, Jul 9, 2018 |
| Eric M | 18:00 DNF Rx | 160 | | Cammon | 18:00 DNF 174 REPS Rx2 | | | eli r | 18:00 DNF Rx | 156 reps | | Alyssa C | 18:00 DNF Rx | 149 reps | | Ryan Pow | 18:00 DNF Rx2 | 152 reps | | Luis Mu | 18:38 Rx2 | | | Emily M | 18:00 DNF Rx | 135 reps | | Lance | 18:00 DNF Rx2 | | | Vince | 18:20 Rx3 | | | Katheryn | 18:00 DNF Rx2 | | | Cherise | 18:00 DNF Rx3 | 135 reps: finished rnd 3 @ 16:37 | | Seth B | 16:34 Rx | I don't know what I was thinking goal too aggressive and too HUMID today I failed you guys.. :( | | Jonathan A | 20:00 DNF Rx2 | 135 Reps | | Bj | 18:00 DNF 99 reps Rx2 | | | Taeja | 15:29 Rx | Holy mother grind!!! 🔥 | | Keith C | DNF 20:00 Rx3 | | | Janalyn | 20:00 DNF Rx | 153 reps | | Julia Goldst | 15:56 Rx | | | Alfonso | 20:00 Rx | 145 reps: 75#, Half Front Squad (groin lesion) :( | | John L | 18:00 DNF Rx2 | 13 reps shy of finishing round of 18’s |
|
SHRED 7/9/18
(Check In)
WARM UP with TODD!!
WORKOUT: On the mins
8 rds
Min 1: Bike 15/12 calories
Min 2: Wallballs- 15 reps
Min 3: Double Unders-35 reps or Plate Taps
ROMWOD:
Lower body and shoulders
|
WEIGHTLIFTING 7/9/18
(Weight)
Week 3(final)
Stationary Lunge
10-10-8-8-6-6
Start light (45% of Back Squat Max) and build up gradually in weight try to BEAT WHAT YOU DID LAST WEEK on 8's by 5-10# ON 6’s
| 1st | 200 Rx | Taeja Mon, Jul 9, 2018 | | 2nd | 150 Rx | Kaddie Mon, Jul 9, 2018 | | 3rd | 145 Rx | Alyssa C Mon, Jul 9, 2018 | | 1st | 220 Rx | Deven D Mon, Jul 9, 2018 | | 2nd | 205 Rx | Lance Mon, Jul 9, 2018 | | 3rd | 185 Rx | John L Mon, Jul 9, 2018
eli r Mon, Jul 9, 2018
Ryan Pow Mon, Jul 9, 2018 |
| Alyssa C | 145 Rx | only got 4 reps in. Super heavy | | Kristen Od | 100 Rx | | | Ryan Pow | 185 Rx | | | Lance | 205 Rx | | | Vince | 145 Rx | | | Katheryn | 100 Rx | 15#pr | | Cherise | 125 Rx | | | eli r | 185 Rx | | | Jonathan A | 135 Rx | PR | | Taeja | 200 Rx | Switched to front rack; 115-125-145-160-175-200 | | Keith C | 115 Rx | | | Deven D | 220 Rx | X3 Farging booty... | | Kaddie | 150 Rx | woo! | | Steven A | 175 Rx | Didn’t get to the 6’s, lunges are hard | | John L | 185 Rx | 115-135-155-165-175-185 |
|
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
------------------------------
20 Thumbs Up
10 Breaststrokes
10-Arch hollows
10-Scap Pulls
Samson Stretch-30 secs R/L
-----------------------------
Walking Lunges with groiner-50 ft
Walking Lunges with Hand OH-50 ft
-----------------------------
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
|
