WOD Blog
 | Tue, Jul 10 2018 |  |
| METCON 7/10/18 | SKILL WORK 12/27/17-//10/18 | SHRED 7/10/18 | 5PM WEIGHTLIFTING WOD 7/10/18 | WARM UP 7/10/18 |
METCON 7/10/18
(Reps, Rx+, Rx2, Rx3)
AMRAP in 15 mins of
Machine-100/80 cals (add this to your total score)
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with time left AMRAP
25-Sit Ups
50-Double Unders
GOAL: Mystery ??
Rx+: 120/100 cals, sub TTB
Rx: As written
Rx2: Sub Plate Taps or Single Unders x2
Rx3: Sub 70/50 cals
| 1st | 543 Rx | Taeja Tue, Jul 10, 2018 | | 2nd | 516 Rx | Kaddie Tue, Jul 10, 2018 | | 3rd | 464 Rx | Alyssa C Tue, Jul 10, 2018 | | 1st | 596 Rx | Seth B Tue, Jul 10, 2018 | | 2nd | 457 Rx | Ryan Pow Tue, Jul 10, 2018 | | 3rd | 419 Rx | Vince Tue, Jul 10, 2018 |
| Tracie | 330 Rx | | | Chase | 266 Rx2 | | | Lance | 338 Rx | | | Luis Mu | 340 Rx | | | Cherise | 333 Rx | | | Ryan Pow | 457 Rx | | | Vince | 419 Rx | New DU PR of 45 | | Seth B | 596 Rx | 100 row slow then 6+46 | | Alyssa C | 464 Rx | | | eli r | 273 Rx | Skierg | | Katriel-Maria | 462 Rx | | | Emily M | 388 Rx | | | Megan A | 457 | 80 cal row, sit-ups, SUx2 | | Bj | 280 Rx2 | Plate taps | | Kyle T | 587 Rx2 | | | Taeja | 543 Rx | 80cal row- 6rounds+13 situps; 272 reps RX+ 100 cal bike 4pm today | | John L | 313 Rx | | | Kaddie | 516 Rx | | | Brian S | 414 Rx | | | Janalyn | 382 Rx | Row |
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SKILL WORK 12/27/17-//10/18
(Reps, Rx+, Rx2, Rx3)
Skillcon-5-3 min rounds
Min 1: Strict Pull Up or legless Rope Climb-5 reps/3 Ascents 12’
Min 2: Hollow Body Hold or L-Sit Hold-20 secs
Min 3: Side Plank w Hip Dip-15 R/L or Banded Paloff Press 10
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SHRED 7/10/18
(Check In)
WARM UP-With TODD
WORKOUT: 21 min AMRAP or 7 rds whichever comes first
Burpee Pull Up-5 reps
DB alt Snatch-10 reps
Pushups-15 reps
Run or Row-200 m
ROMWOD
Upper body and calves
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5PM WEIGHTLIFTING WOD 7/10/18
(Weight)
NEW CYCLE 2
Week 3 Deload
Warm up add in
Snatch Grip Rows
Straight Legged Deadlifts or RDLs
A. Snatch complex on Strengthen pull from floor
1st Pull-2 reps
Snatch pull-1 rep
Drop rest 30 secs-1 min
Snatch-1 rep
5-6 sets Begin at 60-work up to only 80% of Max work positions holding at knee on 1st pulls or just above, you may use straps.
B. Accessory:
OHS-3-3-3-3 at 70% of YOUR 1RM OHS
Snatch Grip Push Press-3-3-3-3 70% of Snatch
| Alyssa C | 115 Rx | | | Keith C | 85 Rx | |
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WARM UP 7/10/18
(Check In)
FOAM ROLL-Lats,Traps,Arms w lacrosse ball or softballs
GROUP WARM UP
2-3 rounds
Bike or Row-10/7 cals
Band Pull Aparts/Passes-20 reps
DU's-20 reps
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Arch Hollows-KTC-Leg Raise-TTB-3 rep each
Strict Pull Ups-5 reps
Kipping Pull Ups or Ring Rows-5 reps
Side Plank w Hip Dip-15 reps R/L
Rope Rows
Practice Rope climb tech
INDIVIDUAL COOLDOWN
Banded Hip Stretch w twist-2 mins R/L
Forearm Smash w lacrosse ball-2 mins each
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