WOD Blog
 | Thu, Jul 19 2018 |  |
| METCON 7/19/2018 | CORE WORK After Metcon 7/19/2018 | WARM UP 7/19/2018 | SHRED 7/19/18 | 5PM WEIGHTLIFTING 7/19/18 |
METCON 7/19/2018
(Reps, Rx+, Rx2, Rx3)
TABATA MOD!
7 Rounds 30 secs ON/30 secs OFF- Complete all rounds of one movement before transitioning to the next.
Pull Ups
Weighted Sit Up (35#/20#)
10 m Shuttle Run
Score is total reps completed. Every completed run counts as a rep.
Goal: Mystery
Rx+: Sub CTB Pull Up, GHD Sit Up
Rx: As written
Rx2: Sub jump CTB Pull Up, no weight on sit ups
Rx3: See coach for further modifications
| 1st | 263 Rx | Taeja Thu, Jul 19, 2018 | | 2nd | 248 Rx | Saori Thu, Jul 19, 2018 | | 3rd | 242 Rx | Kaddie Thu, Jul 19, 2018 | | 1st | 302 Rx | Christopher T Thu, Jul 19, 2018 | | 2nd | 295 Rx | Kyle T Thu, Jul 19, 2018 | | 3rd | 276 Rx | Scott Chr Thu, Jul 19, 2018 |
| Grant H | 228 Rx | | | Shane | 189 | jumping pull ups | | Alyssa C | 206 Rx | jump to strict pull ups | | Taeja | 263 Rx | PU-83, Sit-up-121, run- 59; was aiming for 20 PUs for each round, not even close | | Eric M | 269 Rx | | | Vince | 219 Rx | | | Kristen Od | 205 Rx | | | Christopher T | 302 Rx | | | Bill | 175 | jumping PU | | eli r | 224 Rx | | | Cherise | 107 Rx | | | Seth B | 249 Rx | Sit ups killed me.. | | Katriel-Maria | 259 | St band pull up, sit ups, bike cals | | Megan A | 209 Rx | | | Keith C | 177 Rx | | | Kyle T | 295 Rx | | | Scott Chr | 276 Rx | | | Emily M | 184 Rx | | | Kaddie | 242 Rx | | | Saori | 248 Rx | | | Alfonso | 211 Rx | jump CTB Pull Up, 15# |
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CORE WORK After Metcon 7/19/2018
(No Results Tracked)
With a 15 Min Timer Collect:
20-Suitcase Deadlift R/L
30-Banded Pallof Press R/L
40-Side Plank w Hip Dip or Side Crunch R/L
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WARM UP 7/19/2018
(Check In)
FOAM ROLL- Calves, Upper Back, Forearms, Underside of Foot
4 Rounds
Shuttle Jog- 30 sec On/30 Sec Off
During Rest
Round 1: Downward Dog
Round 2: Upward Dog
Round 3: Twisted Lizard R
Round 4: Twisted Lizard L
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Plank- 30 secs
Side Plank- 20 secs R/L
Spell I LOVE TABATA with each foot
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Supinated Hang from Rig- 30 secs
Arch Hollows- 10 reps
Strict or Partner Assisted Pull Up- 5 reps
Kipping Pull Up- 5 reps
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Brief and Crush Metcon!
COOLDOWN
Twisted Lizard or Banded Hip Stretch 2 min R/L
Puppy Dog- 2 min
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SHRED 7/19/18
(Reps)
WARM UP with the STRONGMAN or SETH
WORKOUT: 8 min AMRAPs
8 min AMRAP
Exploding Push Ups-4 reps
Push ball-8 reps
Sledges or Ball Slams-10 reps
--REST 1 min--
8 min AMRAP
Ring Dips or Matador dips-4 reps
Double Dumbbell Push Press-8 reps
Row-10 calories
--REST 1 min--
8 min AMRAP
Strict Pull up or Chin up-4 reps
Ring Row-8 reps
Bike-10 cals
COOLDOWN:
ROMWOD focus on chest and delts primarily.
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5PM WEIGHTLIFTING 7/19/18
(Check In)
Reset for the week.
INDIVIDUAL WEAKNESS WORK
Today spend 30-45 mins working with coach M or Seth on individual weaknesses on Snatch & Clean&Jerk
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