WOD Blog
 | Thu, Jul 12 2018 |  |
| WARM UP 7/12/18 | METCON 7/12/18 | SHRED 6/20/17 | SKILL 2/2/16-1/17/17 | 5PM WEIGHTLIFTING 7/12/18 |
WARM UP 7/12/18
(Check In)
FOAM ROLL-Lats, Forearms, Mid back and Traps, Glutes, Hamstrings and calves as always
GROUP WARM UP
3 rounds of
Foursquare hops-20 secs
Band GM-10 reps
Thumbs up-15 reps
Push Ups-5 reps
----------------------------
Band Pull Aparts/Passthroughs-10-15
then
5 sets Superman-5 secs to Hollow Body hold-5 secs
Hip Bridge-30 secs
Kick Ups-5 reps
Arch Hollows-30 secs
Strict Pull Ups-5 reps or Jump to Strict or partner assisted.
Kipping Pull Ups-5 reps
then grab equipment warm up each movement
INDIVIDUAL COOLDOWN
Band Lat stretch-1 mins R/L
Lateral Opener-1 min R/L
Calve smash-2 mins
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METCON 7/12/18
(Reps, Rx+, Rx2, Rx3)
AMRAP in 21 mins using this rep scheme
21-18-15-12-9-6-3
Deadlift (185#/125#)
Box Jump (24''/20'')
KB Snatch or single arm DB HC & Press (53#/35#-55#/35#)
Burpee to target (6'' above reach)
CTB Pull Up
GOAL: 235 reps+
Rx+: 225#/155#, 30''/24'' 70#/53# KB or 70#/50# Sub Burpee RMU 7-6-5-4-3-2-1
Rx: As written
Rx2: 135#/95#, 20''/16'' STEP UPS ALLOWED, 35#/26-20# KB/DB only, jump CTB
Rx3: See coach for further mods
| 1st | 296 Rx | Taeja Thu, Jul 12, 2018 | | 2nd | 244 Rx | Alyssa C Thu, Jul 12, 2018 | | 3rd | 262 Rx2 | Tracie Thu, Jul 12, 2018 | | 1st | 229 Rx+ | Christopher T Thu, Jul 12, 2018 | | 2nd | 183 Rx+ | Scott Chr Thu, Jul 12, 2018 | | 3rd | 309 Rx | Seth B Thu, Jul 12, 2018 |
| Scott Chr | 183 Rx+ | | | Chase | 195 reps, 185#, 55# Rx | | | Taeja | 296 Rx | Don't come out too hot on 21s or you will DIE! 2 DB C&J on 12s | | Tracie | 262 Rx2 | | | Alyssa C | 244 Rx | | | Christopher T | 229 Rx+ | | | Vince | 251 | Mod: 135 DL, 40# DB, 20' BJ, Burpee to target, chest to bar/ 1st round. JCTB rest of rounds | | Keith C | 230 Rx2 | | | Cherise | 190 Rx2 | Jump CTB | | Bill | 210 | modwod 185#DL; 24SU; 50#DB; JumpPU | | Seth B | 309 Rx | Felt like I should have been able to avg 17 rpm but just not feeling it | | Katriel-Maria | 212 | basically a completely different metcon but same template ;) | | John L | 240 Rx2 | | | Kyle T | 240 Rx | | | Bj | 221 Rx2 | 24”box jumps | | Erik L | 260 Rx | |
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SHRED 6/20/17
(Check In)
WARM UP with HOT TODDY or THE SETH
After biking or rowing for 2-3 mins
Band Side Step-30 R/L
Hip Bridge-30 secs
Frog Pump off Box-30 secs
WORKOUT: aka Lady Legs
30 secs-60 secs-90 secs
Wide Stance Air Squats
Reverse Lunge (from deficit)
KB Swing
Sumo Stance KB Deadlift (from deficit)
High Step Up
REST-30 secs-60 secs-90 secs-between rounds
ROMWOD
Program focused on lower body mostly glutes and calves
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SKILL 2/2/16-1/17/17
(Time, Rx+, Rx2, Rx3)
Spend first 15 mins of class practicing Kipping Pull Up or Butterfly if you can already do 3 strict pullups
If not then perform 50 partner assisted pull ups each.
If you are already a gymnasty beast
EMOM for 10 mins
1 Strict CTB Pull UP
3 Strict Pull Ups
5 Kipping Pull Ups
7 Butterfly Pull Ups
Planned: Thu,Jul12,2018 Thu,Aug10,2017 Tue,Mar21,2017 Tue,Jan17,2017 Tue,Feb2,2016| 1st | 15:00 Rx2 | Amalia Tue, Mar 21, 2017
Covi Tue, Jan 17, 2017
Cherise Tue, Feb 2, 2016 | | 2nd | 15:00 Rx3 | Katheryn Thu, Aug 10, 2017 | | 3rd | 35 spu | Saori Tue, Mar 21, 2017 | | 1st | 10:00 Rx | Scott B Tue, Feb 2, 2016
Jacob W Tue, Feb 2, 2016
Jonathan K Tue, Feb 2, 2016 | | 2nd | 15 | Aaron F Tue, Feb 2, 2016 | | 3rd | 47 strict pull ups | Sterling Tue, Mar 21, 2017 |
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5PM WEIGHTLIFTING 7/12/18
(Weight)
Wk 3 Deload
A. Clean complex
Clean Pull-1 rep (pause briefly at knee or above)
Hang Clean-1 rep
REST 30-60 Secs
Clean & Jerks-1 rep
5-6 sets Begin at 60-work up to only 80% of Max work positions holding at knee on 1st pull or just above, you may use straps.
B. Accessory:
Close Grip Bench Press-3x3
Weighted Plank-3x20 secs AHAP
Weighted Thumbs up-50 reps
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