WOD Blog
 | Thu, Aug 2 2018 |  |
| WARM UP 8/2/18 | METCON 8/2/18 | SKILLCON (after metcon) 8/2/18 | 5PM WEIGHTLIFTING WOD 8/2/18 | SHRED 8/2/18 |
WARM UP 8/2/18
(Check In)
FOAM ROLL: Calves, Lower Back, Traps, Lats, Quads, Front of Chest
GROUP WARM UP
Beep Test-2 rounds
Toe Walk-20 m
Heel Walk-20 m
High Knees-20 m
Butt Kickers-20 m
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Banded GM-20 reps
Plank-30 secs
Hip Bridge-30 secs
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Deadlift w/ empty Bar Pause Below Knee-10 reps
Brief Metcon and Give 5 minute warm up to Metcon weight!
Deadlift-5 reps Rx: 135/95#, Rx2: 95#/65#, Rx3: Empty Bar
Deadlift-5 reps Rx: 185/135, Rx2: 135/95#, Rx3: 95/65
Deadlift-5 reps Rx: 225/155, Rx2: 155/115, Rx3: 115/85
COOLDOWN
Twisted Lizard- 2 min R/L
Standing Forward Fold- 2 min
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METCON 8/2/18
(Time, Rx+, Rx2, Rx3)
7 Rounds for Time:
Deadlift-7 Reps (275#/185#)
Run-200 m
Goal: Sub 12, Cap OFF at 15 minutes
Rx+: 325#/225#
Rx: As Written
Rx2: 185#/135#
Rx3: 135#/95#
| 1st | 10:28 Rx+ | Taeja Thu, Aug 2, 2018 | | 2nd | 13:12 Rx | Alyssa C Thu, Aug 2, 2018 | | 3rd | 13:18 Rx | Janelle Thu, Aug 2, 2018 | | 1st | 12:02 Rx+ | Charles G Thu, Aug 2, 2018 | | 2nd | 13:43 Rx+ | Scott Chr Thu, Aug 2, 2018 | | 3rd | 11:58 Rx | Josh C Thu, Aug 2, 2018 |
| Charles G | 12:02 Rx+ | | | Scott Chr | 13:43 Rx+ | | | Taeja | 10:28 Rx+ | Wasn’t sure if I could do it all UB but surprised myself 🙌🏽 | | Alyssa C | 13:12 Rx | | | Ryan Pow | 13:21 Rx | | | Bill | 13:33 Rx2 | | | Vince | 9:51 Rx2 | | | Cherise | 15:00 DNF Rx | 6 rounds | | Katriel-Maria | 12:55 | belt squat instead of dl | | Seth B | 12:55 Rx | | | Scott B | 12:42 Rx2 | | | Josh C | 11:58 Rx | | | Keith C | 13:00 Rx2 | | | Saori | 14:23 | #185 DL & 11 cal bike | | Emily M | 13:36 Rx | First time I haven’t capped off in a while. Personal win. | | Janelle | 13:18 Rx | | | John L | 9:49 Rx2 | Probably should have gone heavier on weight. | | Alfonso | 11:03 Rx2 | | | Katheryn | 14:32 Rx3 | 125 DL |
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SKILLCON (after metcon) 8/2/18
(Reps)
4-3 Min Rounds w/ 1 Min Rest between rounds
Farmers Carry-60 m AHAP
Weighted KTC-MR up to 20
w/ Time Remaining AMRAP:
Hollow Rocks-10 reps
Butt Ups-10 reps
For Farmers carry use Dumbbells, Kettlebells, or Farmers Handles. Try to add weight each set. For KTC use Dumbbell, D-ball, or Medball. Beginners may use no weight on KTC.
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5PM WEIGHTLIFTING WOD 8/2/18
(Weight)
WARM UP-General full body 3-5 mins before group warm up
of Machine,Jump Rope,Carry,Lunges,Burpee,Jumping jack any combo
PVC OHS-10 reps
PVC Passthroughs w reverse grip-10 reps
Hip Rotations-20 R/L
Burgener Warm up-3 of each
Skill Transfer exercises
Pressing Snatch Balance-5
Heaving Snatch Balance-5
Snatch Balance-5
then
Emily says holding the 3 different positions of Snatch w Barbell
A. Snatch Complex
2-1st pulls w pause above knee
1-Hang Snatch high pulls from mid thigh
1-Mid Thigh Snatch
Begin at 50% of 1RM and build up to heaviest complex within 7 sets. You may use straps
B. Snatch balance(from Rack or floor for advanced)
3-3-3-3-3-3
1-2 sec hold in bottom for each. BEAT WHAT YOU DID LAST WEEK.
| Janelle | B 115 Rx | Only had time for SB |
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SHRED 8/2/18
(Time)
WARM UP w/ Todd-0 or Seth-0
Shuttle Run Jog 200m (20M increments)
Squad is Gym Family/NO Cliques
10 Air Squats
10 Alt. BW Lunge
5 Box Jumps
5 Step Ups
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Groiner R/L 30 secs
Samson Stretch R/L 30 secs
Twisted Lizard R/L 30 secs
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TABATA THROBBING THURSDAY
5 rds EACH
30 Seconds ON 30 Seconds OFF
Agility Ladder
Box Jumps
BW Lunges
KB Goblet Squats
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ROMWOD
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