WOD Blog
 | Fri, Jul 20 2018 |  |
| METCON 7/20/2018 | WEIGHTLIFTING 7/20/18 | WARM UP 7/20/2018 | SHRED 7/20/18 |
METCON 7/20/2018
(Time, Rx+, Rx2, Rx3)
6 Rounds for Time:
Burpee-8 reps
Wallballs-20 reps (20#/10'-14#/9')
Goal: Sub 12, CAP OFF at 14 mins
Rx+: Sub 8 Bar Facing Burpees and Thrusters 12 reps(95#/65#)
Rx: As Written
Rx2: Sub 14#/10'-10#/9'
Rx3: Sub FS with Wallball 14#/10#, Athletic burpees
| 1st | 7:54 Rx+ | Taeja Fri, Jul 20, 2018 | | 2nd | 12:32 Rx+ | Alyssa C Fri, Jul 20, 2018 | | 3rd | 12:45 Rx+ | Saori Fri, Jul 20, 2018 | | 1st | 8:53 Rx | Seth B Fri, Jul 20, 2018 | | 2nd | 8:55 Rx | Scott Chr Fri, Jul 20, 2018 | | 3rd | 9:54 Rx | Alfonso Fri, Jul 20, 2018 |
| Megan A | 12:32 Rx2 | #10WB | | Vince | 9:34 Rx2 | | | Ryan Pow | 11:54 Rx | | | Lily P | 10:56 Rx2 | | | Alyssa C | 12:32 Rx+ | | | eli r | 11:49 Rx | | | Bill | 13:42 Rx | | | Cherise | 13:42 Rx | | | Scott Chr | 8:55 Rx | | | Seth B | 8:53 Rx | I promise I didn’t see your score first Scott. | | Katriel-Maria | 13:23 Rx | first rx wod in llke a month! yaaay | | Bj | Dnf Rx | 12 wall balls 5th round | | Kristen Od | 12:15 Rx | | | Samantha A | 11:20 | didn't do first workout. Practised bench press. Second workout, 8 B, 5 FS w/ WB 15 without completed | | Taeja | 7:54 Rx+ | Grinder🔥 was hoping to stick to a 1:15 pace, fell off on round 4 | | Jonathan A | 13:23 Rx2 | Wallballs are rough. I need to work on technique. | | Saori | 12:45 Rx+ | | | Alfonso | 9:54 Rx | 14#/9' |
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WEIGHTLIFTING 7/20/18
(Weight)
WEEK 1
Bench Press 20-25 Minutes
Within 15 minutes work up to a HEAVY 3 set with a 3 SEC PAUSE on chest.
Then perform 3x3 DROP SETS at 80-90% of what you hit with time remaining.
Ex: Kyle benches 400# for 3 with a 3 sec pause. He then performs 3x3 at 360#.
| 1st | 120 Rx | Cherise Fri, Jul 20, 2018
Alyssa C Fri, Jul 20, 2018 | | 2nd | 105 Rx | Katriel-Maria Fri, Jul 20, 2018
Megan A Fri, Jul 20, 2018 | | 3rd | 95 Rx | Saori Fri, Jul 20, 2018 | | 1st | 235 Rx | Nick Fri, Jul 20, 2018 | | 2nd | 225 Rx | Scott Chr Fri, Jul 20, 2018
Ryan Pow Fri, Jul 20, 2018 | | 3rd | 195 Rx | Bill Fri, Jul 20, 2018 |
| Megan A | 105 Rx | | | Vince | 145 Rx | | | Ryan Pow | 225 Rx | 195 drop set. | | Alicia R | 65 | 60 drop set | | Nick | 235 Rx | 240 for 2 | | Alyssa C | 120 Rx | Drop set at 105 | | eli r | 185 Rx | Straight up with the bar | | Scott Chr | 225 Rx | | | Steven A | 185 Rx | | | Bill | 195 Rx | 165 drop sets | | Katriel-Maria | 105 Rx | alternated with strict ctb chin ups | | Bj | 185 Rx | | | Jonathan A | 150 Rx | | | Saori | 95 Rx | | | Cherise | 120 Rx | | | Alfonso | 145 Rx | |
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WARM UP 7/20/2018
(Check In)
FOAM ROLL- Full body, Lats, chest
GROUP WARM UP
2 Rounds
10 Burpees
10 Wallballs
10 Mountain Climbers to outside of hand (stretch hips)
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Band Press- 10 reps
Band Front Raise- 10 reps
Band Pass Through- 10 reps
Band Pull Aparts- 10 reps
Scap Push Up- 10 reps
Push Up with Pause at Bottom- 10 reps
Reverse Shoulders- 30 secs
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Start Warming up Bench!
COOLDOWN
Lateral Band Opener or Ring Shoulder Stretch- 2 min
Couch Stretch- 2 min
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SHRED 7/20/18
(Check In)
WARM UP via THE INCREDIBLE TODD!
WORKOUT: CAP at 30 Partner up perform
300-Air Squats
300-Sit Ups
200-DB Front Squats
200-KTC
100-KB Deadlifts (Heavier than normal suggest 53#/35# pair)
100-Ski Erg (Cals)
Every 4 mins Run simultaneously 200 m before resuming chipper.
RULES: Only 1 partner working at a time see exception*, High five during switches, *Runs must be done together
ROMWOD
Lower body
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