WOD Blog
 | Fri, Aug 3 2018 |  |
| INTERVAL METCON 8/3/18 | WARM UP 8/3/18 | WEIGHTLIFTING 8/3/18 | SHRED 8/3/18 |
INTERVAL METCON 8/3/18
(Reps, Rx+, Rx2, Rx3)
6-2 Min Rounds w/ 1 min REST between each:
8-OHS (105#/70#)
8-Lateral Burpees
w/ time remaining AMRAP:
Rounds 1-3-5: DB Front Rack Lunges (35#/20# pair)
Rounds 2-4-6: DB Push Press (35#/20# pair)
Goal: 100 Reps of AMRAP movement
Rx+: 120#/80#, 50#/35# pair
Rx: As Written
Rx2: 70#/50# OHS, or 105#/70# Front Squat, sub same barbell for DB movements or lighter DB pair
Rx3: Sub Front Squat 60#/40#, or Empty bar partial OHS 45#/35#, single DB goblet lunge and SA push press
| 1st | 131 Rx+ | Taeja Fri, Aug 3, 2018 | | 2nd | 126 Rx | Janelle Fri, Aug 3, 2018 | | 3rd | 123 Rx | Saori Fri, Aug 3, 2018 | | 1st | 65 Rx+ | Scott Chr Fri, Aug 3, 2018 | | 2nd | 146 Rx | Seth B Fri, Aug 3, 2018 | | 3rd | 130 Rx | Kyle T Fri, Aug 3, 2018 |
| Vince | 79 Rx2 | 70# OHS, all else RX | | Janelle | 126 Rx | | | Alyssa C | 83 Rx | | | Bill | 84 Rx2 | | | Taeja | 131 Rx+ | Holy muuuther GRIND 🔥🤘🏽25-21-21-21-21-23-20 | | Scott B | 94 Rx2 | | | Brad Le | 103 Rx | | | Saori | 123 Rx | | | Seth B | 146 Rx | 18-32-19-29-18-30 No knee pain on lunges!!! :) | | Katriel-Maria | 104 | Belt squat and incline burpee 20# db for amraps | | Brian C | 62 Rx | | | Megan A | 62 Rx | WOW! | | Kyle T | 130 Rx | | | Scott Chr | 65 Rx+ | | | Alfonso | 36 Rx | 5 Sets: 95# OHS, 35#DB | | Katheryn | 92 Rx2 | I lost my keytag, checked in later |
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WARM UP 8/3/18
(Check In)
FOAM ROLL: Upper and Lower Back, Quads, Front of Shoulder
GROUP WARM UP
Grab a Light Dumbbell
40 m OH Carry Each Arm
8 Lateral Burpees over DB
8 DB Strict Press each Arm
10 Goblet Lunges
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PVC Passthrough-10 reps
Post Up Lat Stretch-30 secs
PVC OHS in Serving Tray Position-10 reps
PVC OHS Regular Grip-5 reps
Frog Stretch (Wes Pose)- 30 secs
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YTWL's-8 reps each position
Scap Push Up-10 reps
Close Hands Push Up-5-10 reps
Reverse Shoulders-30 secs
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Begin Bench Press! Warm Up OHS w/ barbell before Metcon.
COOLDOWN
Shoulder Smash w/ Barbell- 2 min R/L
Anchored T-spine- 2 mins
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WEIGHTLIFTING 8/3/18
(Weight)
WEEK 3
Bench Press
Work up to a 2RM CLOSE GRIP Bench Press
Then perform 2-3 Forced Rep Sets w/ 5-10# more than you hit for your heavy 2.
Ex. Scott benches 350# for 2 with a close grip. He then has Jeremy spot him and performs 2 FORCED REP sets with 360# and a close grip. Scott and Jeremy then make sure to flex and admire their gains then facetime each other.
| 1st | 145 Rx | Taeja Fri, Aug 3, 2018 | | 2nd | 135 Rx | Katriel-Maria Fri, Aug 3, 2018 | | 3rd | 130 Rx | Janelle Fri, Aug 3, 2018 | | 1st | 355 Rx | Kyle T Fri, Aug 3, 2018 | | 2nd | 270 Rx | Seth B Fri, Aug 3, 2018 | | 3rd | 265 Rx | Scott Chr Fri, Aug 3, 2018 |
| Vince | 175 Rx | | | Janelle | 130 Rx | 140 for forced rep sets | | Alyssa C | 120 Rx | 130# forced rep set | | Bill | 215 Rx | | | Taeja | 145 Rx | | | Scott B | 225 Rx | | | Ryan Pow | 255 Rx | 260 FR sets | | Saori | 100 Rx | | | Seth B | 270 Rx | Used a 3 board for Lockout overload | | Katriel-Maria | 135 Rx | Butt lift bad on rep 2 | | Megan A | 110 Rx | | | Brian C | 245 Rx | | | Kyle T | 355 Rx | 365x1 | | Scott Chr | 265 Rx | Hit 275 for 1x2, and 280 for 1 | | Bj | 225 Rx | | | Alfonso | 210 Rx | |
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SHRED 8/3/18
(Time)
WARM UP w/ FUN FriYaY Todd or FUN FriYaY Seth :)
Jump Rope 2min
Gang/Family/Crew
25 Band Pull Aparts
20 Band Pass Throughs
15 Band Press
10 Band GM's
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Post Lat Stretch 30 secs
Arch Hollows 30 secs
Soccer Calf Stretch R/L 30 secs
Spiderman to Hammy 30 secs
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5 Minute Major Penalty (GOOOO SPORTS!!(Hockey))
Collect 5min Hang from Pull Up Bar
If the athlete falls or rests*
Complete 35 DU's before going back to hang...
THEN
120 DB STO (Pair)
If the Athlete drops or rests*
Complete 150m Run
CAP - 30 min
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ROMWOD
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