WOD Blog
 | Wed, Jul 25 2018 |  |
| METCON 7/25/2018 | WARM UP 7/25/18 | SKILL WORK 7/25/18 |
METCON 7/25/2018
(Reps, Rx+, Rx2, Rx3)
10 min AMRAP
10-TTB/TTR
10-Burpee to Target 6''
GOAL: 120 reps+
Rx+: Sub KTE and add 5 Burpee Pullovers after 10 Burpees
Rx: As written
Rx2: Sub KTC and Burpee to target
Rx3: Sub KTC and Athletic Burpee
| 1st | 129 Rx | Kristen Od Wed, Jul 25, 2018 | | 2nd | 126 Rx | Saori Wed, Jul 25, 2018 | | 3rd | 104 Rx | Janalyn Wed, Jul 25, 2018 | | 1st | 127 Rx | Deven D Wed, Jul 25, 2018 | | 2nd | 122 Rx | Vince Wed, Jul 25, 2018 | | 3rd | 100 Rx | Ryan Pow Wed, Jul 25, 2018 |
| Janelle | 82 Rx | Moving like a snail today...🐌🐌 | | John L | 120 Rx2 | | | Alyssa C | 88 Rx | TTR | | Kristen Od | 129 Rx | | | Vince | 122 Rx | | | Bill | 100 Rx2 | | | Ryan Pow | 100 Rx | | | Emily M | 80 Rx | | | Jonathan A | 98 Rx | Full TTB! | | Scott B | 120 Rx2 | | | Saori | 126 Rx | | | Deven D | 127 Rx | | | Janalyn | 104 Rx | |
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WARM UP 7/25/18
(Check In)
FOAM ROLL- Traps, Front of Shoulder, Calves, Lats
GROUP WARM UP
Machine- 10 calories
Burpee 2 for 1's- 10 reps
Hollow Rocks- 10 reps
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Twisted Lizard- 30 secs R/L
Table Tops (hands in reverse shoulders, hip bridge up to crab walk position)- 10 reps
Side Plank- 20 secs R/L
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Band Pull Apart- 15 reps
Band Face Pulls (slow eccentric)- 10 reps
Band Pulldown- 10 reps
Scap Pulls- 10 reps
Arch Hollows- 10 reps
Strict or Jump to Strict Pull Up (slow eccentric)- 5 reps
KTC- 5 reps
TTB or KTC- 5 reps
Ring/matador/bench dip- 5 slow reps
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Brief Skillcon and Begin Reverse Tabata!
COOLDOWN
Lateral Band Opener- 2 min R/L
Twisted Lizard- 2 min R/L
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SKILL WORK 7/25/18
(Weight)
Reverse Tabata!
6 Rounds
10 sec L-sit Hold
20 sec Rest or Hip Bridge Hold
Then with a 20 min Timer Complete:
5 Rounds
Weighted Pull Up- 5 Reps
Paloff Press w/ Rotation- 10 Reps R/L
Weighted Ring Dip- 5 Reps
Seal Walk- 20 m
Focus on Quality of Movement and Full Range of Motion. Try to add weight each set.
Rx+: Sub regular Tabata template on L-sit, CTB pull up, Ring Muscle Up into Dips.
Rx: As written
Rx2: Sub Hollow Body Hold, Band Assisted Pull Up, Sub Feet Down Ring Dip/Band assisted/Matador, Sub Bear Crawl or 30 sec Plank Hold
| John L | 20# - 10# - 0# Rx | Weights for pull ups, no weights for ring dips. 17:17. | | Jonathan A | 12 Rx | 18:37 for all five sets. |
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