WOD Blog
 | Wed, Jul 18 2018 |  |
 | Welcome: Shane |
| SKILL WORK/SKILLCON 7/18/2018 | METCON 7/18/2018 | WARM UP 7/18/2018 |
SKILL WORK/SKILLCON 7/18/2018
(Time, Rx+, Rx2, Rx3)
For time!
Hold Weighted Plank-5 mins (35#/25#)
Every time you rest perform
50 Unbroken DU's
Every time you mess up
Perform 20 Reverse Alt. Bodyweight Lunges before resuming.
GOAL: Try to do in 5 rounds or less!
20 min CAP.
Rx+: Perform 55#/45# Weighted Plank Sub 75 DU's or 20 triple unders, Hold Plate OH for Lunges
Rx: As written
Rx2: Rather than skillcon practice 10-15 DU each minute for 10 mins then collect 2-5 mins in Plank and perform 50 BW lunges.
Rx3: See coach for individual mod.
| 1st | 15:15 Rx | Janelle Wed, Jul 18, 2018 | | 2nd | 20:00 DNF | Alyssa C Wed, Jul 18, 2018 | | 1st | 7:30 end time Rx | Eric M Wed, Jul 18, 2018 | | 2nd | 8:41 Rx | Keith C Wed, Jul 18, 2018 | | 3rd | 9:00 Rx | Joshua B Wed, Jul 18, 2018 |
| Janelle | 15:15 Rx | | | Scott Chr | 17:30 Rx | | | Alyssa C | 20:00 DNF | accumulated 4:45 | | Eric M | 7:30 end time Rx | | | Vince | 11:34 Rx | New DU PR 53 unbroken | | Keith C | 8:41 Rx | | | Jonathan A | 19:50 Rx2 | 35# Plank SU Jump Rope | | Joshua B | 9:00 Rx | |
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METCON 7/18/2018
(Reps, Rx+, Rx2, Rx3)
15 Min AMRAP
5 Back Squats(225#/155#)
10 Double Russian KB Swings(53#/35#)
15 Machine (Cals)
Goal: 150+ reps
Rx+: 265#/175#
Rx: As written, may use DB's if short on KB's
Rx2: 165#/115#, Sub Single KB, or 35#/26# pair
Rx3: 95#/65#, 26#/20#, Step ups allowed
| 1st | 150 Rx | Alyssa C Wed, Jul 18, 2018 | | 2nd | 122 Rx | Kaddie Wed, Jul 18, 2018 | | 3rd | 116 Rx | Janelle Wed, Jul 18, 2018 | | 1st | 135 Rx+ | Todd N Wed, Jul 18, 2018 | | 2nd | 167 Rx | Steve M Wed, Jul 18, 2018 | | 3rd | 150 Rx | Alfonso Wed, Jul 18, 2018 |
| Jonathan K | 149 Rx | Got the 15th calorie after time was up | | Janelle | 116 Rx | Row | | Scott Chr | 155 | Subbed 295 DL. Limiting squats still. | | Alyssa C | 150 Rx | | | Steve M | 167 Rx | | | Bill | 184 Rx2 | | | Eric M | 120 Rx | used 44# KB | | Ryan Pow | 148 Rx | | | Christopher T | 203 Rx2 | Subbed 275 DL because of patellar tendinitis. Chose bike as machine cals | | Vince | 151 Rx2 | bike | | Rebecca C | 122 Rx3 | Subbed deadlift for KB because shoulder | | Todd N | 135 Rx+ | | | Keith C | 155 Rx2 | | | Samantha A | 120 Rx3 | 15# Bar x 20 | 15# KB x 40 | 60 Cal Bike | | Jonathan A | 132 Rx2 | 53 # Single KB | | Kaddie | 122 Rx | I'm so happy with my score! That was a heavy back squat! | | Josh C | 126 Rx | | | Joshua B | 95 Rx | | | Alfonso | 150 Rx | #135, 53#, bike |
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WARM UP 7/18/2018
(Check In)
FOAM ROLL- Calves, back, forearms, any sore areas
GROUP WARM UP
Bike or Row- 20/15 calories
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2 Rounds
Singles or Doubles- (50/25)
Russian Swing- 10 reps
Reverse Lunge- 10 reps
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Sexy Wes Pose- 30 seconds
Pray Pose to Hammy- 30 secs each
Plank- 30 secs
Hip Bridge- 30 secs
Inchworm- 5 reps
Downward Dog Calf Stretch Crossing Feet- 30 sec R/L
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Brief Skill
COOLDOWN
Standing Forward Fold- 2 min
Saddle Pose- 2 min
Calf Smash!
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