WOD Blog
 | Fri, Jul 27 2018 |  |
 | Happy Birthday: Jayne |
| METCON 7/27/18 | WARM UP 7/27/18 | WEIGHTLIFTING 7/27/18 | SHRED 7/27/18 |
METCON 7/27/18
(Time, Rx+, Rx2, Rx3)
FOR TIME!
25-20-15-10-5
Pull Up
Machine (bike preferred)
*After each round complete 50 Double Unders
GOAL: Sub 14 min CAP at 17 min
Rx+: Sub CTB Pull Up
Rx: As written
Rx2: Sub jump CTB pull up, 25 DU's or 50 Lateral Hops
Rx3: Sub ring rows, 50 singles
| 1st | 13:29 Rx | Taeja Fri, Jul 27, 2018 | | 2nd | 17:00 Rx | Hayleigh Fri, Jul 27, 2018
Janalyn Fri, Jul 27, 2018 | | 3rd | 17:00 DNF Rx2 | Cherise Fri, Jul 27, 2018
Katheryn Fri, Jul 27, 2018 | | 1st | 13:16 Rx | Eric M Fri, Jul 27, 2018 | | 2nd | 13:58 Rx | Grant H Fri, Jul 27, 2018 | | 3rd | 16:32 Rx | Scott Chr Fri, Jul 27, 2018 |
| Grant H | 13:58 Rx | | | Bill | 16:45 Rx3 | | | Eric M | 13:16 Rx | | | Vince | 16:52 Rx | | | Katheryn | 17:00 dnf Rx2 | | | Seth B | 13:22 | CTB Pull Up 26 unbroken first set PR! Subbed 30 GHD Back Ext each rd from ankle pain | | Taeja | 13:29 Rx | 18 PUs first round (did not hit my goal to do all sets unbroken .. not even close) | | Katriel-Maria | 13:12 | ring rows and plate taps | | Megan A | 16:47 Rx3 | RR. bike. Singles | | Scott Chr | 16:32 Rx | | | Keith C | 17:00DNF last 50Lhops Rx2 | | | Julia Goldst | 14:31 | sub alt rope slams for DU | | Janalyn | 17:00 DNF Rx | Finished DU’s after round of 15’s. | | Hayleigh | 17:00 Rx | 40 d.u. on set of 10's | | Cherise | 17:00 DNF Rx2 | JPU, row, 50 DU | | Jonathan A | 16:43 Rx2 | Last Round SU x 50. | | Alfonso | 17:00 DNF | Row; CTB; 50 LH. Last Round 50LH |
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WARM UP 7/27/18
(Check In)
FOAM ROLL- Calves, Shoulders, Lower Back
GROUP WARM UP
2 Rounds
Bike 10/7 calories above 60/50 RPM
Double Unders or Single Unders- 30/60 reps
Ankle Rotations- 20 secs R/L
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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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Scap Pulls- 10 reps
Arch Hollows- 10 reps
Strict or Jump to Strict Pull Up- 5 reps
Kipping Pull Up or JCTB- 5 reps
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Start Warming up Bench!
COOLDOWN
Shoulder smash with barbell- 2 min R/L
Overhead Stretch- 2 min R/L
Calf Smash
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WEIGHTLIFTING 7/27/18
(Weight)
WEEK 2
Bench Press 20-25 Minutes
Within 15 minutes work up to a HEAVY 3 set with a 3 SEC PAUSE on chest. TRY TO BEAT WHAT YOU HIT LAST WEEK.
Then perform 3x3 DROP SETS w/ a 3 sec pause at 80-90% of what you hit with time remaining. Utilize CLOSE GRIP for these sets.
Ex: Kyle benches 400# for 3 with a 3 sec pause. He then performs 3x3 at 360# with a 3 sec pause and close grip.
| 1st | 95 way weaker than last week :( Rx | Megan A Fri, Jul 27, 2018 | | 2nd | 195 Rx | Julia Goldst Fri, Jul 27, 2018 | | 3rd | 140 Rx | Taeja Fri, Jul 27, 2018 | | 1st | 255 Rx | Scott Chr Fri, Jul 27, 2018 | | 2nd | 240 Rx | Nick Fri, Jul 27, 2018 | | 3rd | 230 Rx | Grant H Fri, Jul 27, 2018 |
| Grant H | 230 Rx | | | Nick | 240 Rx | | | Bill | 190 Rx | | | Eric M | 195 Rx | x3 | | Katheryn | 85 Rx | | | Vince | 145 Rx | x 3 | | Seth B | 195 Rx | Football bar for 10 alt with 5x10 pull up | | Taeja | 140 Rx | Staying light focus on good form | | Katriel-Maria | 105 Rx | tried 115 but after 1 rep was like nah better not | | Alyssa C | 120 Rx | | | Ryan Pow | 220 Rx | Only hit two reps at 230#. Drop set 205. | | Megan A | 95 way weaker than last week :( Rx | | | Scott Chr | 255 Rx | | | Keith C | 125 3x3 Rx | 145 max | | Julia Goldst | 195 Rx | 2x3 drop sets at 160# | | Hayleigh | 115 Rx | | | Cherise | 110 Rx | | | Jonathan A | 155 Rx | 3x3 Drops serenity are 135#. Failed at 165# | | Alfonso | 175# Rx | I did not have time to do the drop set :( |
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SHRED 7/27/18
(Time)
WARM UP w/ The Todd and The Seth
Jog 400m or Row 400m
Double Unders/Singles - 25/50 reps
Mtn. Climbers - 20 reps
Alt. BW Lunges - 10 reps
Banded Press - 10 reps
Burpees - 10 reps
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Post Up Lat Stretch - 20 secs
PVC Pass Throughs - 10 reps
Hip Rotations R/L - 20 reps
Pigeon Stretch R/L - 30 secs
Soccer Calf Stretch R/L - 20 secs
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THE SHRED
4rds For Time!
28 min. Cap
400m Run/Row
50 Double Unders/Plate Taps
40 Mtn. Climbers
30 Alt. BW Lunges
20 Alt. DB Snatch
10 Box Jumps
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ROMWOD
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