WOD Blog
 | Mon, Aug 6 2018 |  |
 | Happy Birthday: Bobby |
| METCON 8/6/18 | STRENGTHCON 8/6/18 | WARM UP 8/6/18 | SHRED 8/6/17 |
METCON 8/6/18
(Reps, Rx+, Rx2, Rx3)
12 Min AMRAP
KTE-6 reps
Burpee to Target (6”)-12 reps
Air Squat-18 reps
Goal: 180 reps+ (5 rounds+)
Rx+: Add in 3 Bar Pullovers before KTE
Rx: As written
Rx2: Sub TTR or TTB
Rx3: Sub KTC or lying TTB
| 1st | 205 Rx+ | Julia Goldst Mon, Aug 6, 2018 | | 2nd | 222 Rx | Taeja Mon, Aug 6, 2018 | | 3rd | 198 Rx | Saori Mon, Aug 6, 2018 | | 1st | 259 Rx | Seth B Mon, Aug 6, 2018 | | 2nd | 255 Rx | Luis Mu Mon, Aug 6, 2018 | | 3rd | 252 Rx | Kyle T Mon, Aug 6, 2018
Eric M Mon, Aug 6, 2018 |
| Megan A | 156 Rx2 | TTR | | Eric P | 183 Rx | My goal is as to keep moving at a slow pace. And I did it! | | Grant H | 231 Rx | | | Scott Chr | 245 Rx | | | Diana W | 162 Rx3 | ktc | | Alyssa C | 192 | Subbed GHD sit ups. Injured hand | | Taeja | 222 Rx | Too many no reps on my new KTE form | | eli r | 198 Rx | | | Ryan Pow | 208 Rx | | | Vince | 225 Rx | 6 rnds + 9 | | Emily M | 156 Rx | Slowly but surely getting back in the groove | | Eric M | 252 Rx | | | Julia Goldst | 205 Rx+ | | | Luis Mu | 255 Rx | | | Scott B | 187 Rx | 5+7 | | Cherise | 150 Rx3 | KTC | | Katheryn | 166 Rx2 | improving arm pull on TTR | | Saori | 198 Rx | | | Katriel-Maria | 154 Rx2 | | | Noelia | 181 Rx | I think | | Keith C | 150 Rx | | | Kyle T | 252 Rx | | | Seth B | 259 Rx | | | Alfonso | 186 Rx | | | Kou | 223 Rx | One more than Taeja :D |
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STRENGTHCON 8/6/18
(Weight, Rx2)
5-3 Min Rounds, resting one minute between each
Back Squat-3 reps
Machine Cals-10/7 reps
Sled push-20 m (90#/70#)
Goal: Hit 85% or More of 1RM Back Squat
Rx: As written
Rx2: 70#/45# sled
| 1st | 325 Rx | Taeja Mon, Aug 6, 2018 | | 2nd | 215 Rx | Alyssa C Mon, Aug 6, 2018 | | 3rd | 165 Rx | Saori Mon, Aug 6, 2018
Cherise Mon, Aug 6, 2018 | | 1st | 385 Rx | Todd N Mon, Aug 6, 2018 | | 2nd | 315 Rx | Eric P Mon, Aug 6, 2018 | | 3rd | 295 Rx | Ryan Pow Mon, Aug 6, 2018 |
| Megan A | 155 Rx | | | Eric P | 315 Rx | From calc of 365 | | Scott Chr | 265 Rx | First time heavy back squat in months | | Alyssa C | 215 Rx | | | Taeja | 325 Rx | Legs felt strong today! 235-255-275-300-325 | | Ryan Pow | 295 Rx | | | Eric M | 235 Rx | | | Julia Goldst | 207 | Squat to box | | Cherise | 165 Rx | | | Katheryn | 145 Rx | heaviest back squat since injury | | Saori | 165 Rx | | | Bill | 245 Rx | | | Keith C | 175 Rx | | | Todd N | 385 Rx | 405 x 1. Back after 3wks. | | Bj | 225 Rx | 2nd workout after 2 week hiatus | | Alfonso | 225 Rx | |
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WARM UP 8/6/18
(Check In)
FOAM ROLL- Quads, Back, Front of Shoulder
Machine 15/10 calories
Sled Push (light)-40 m
Air Squat (mix stances)-12 reps
Burpees-6 reps
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Hip Rotations-20 reps R/L
Spiderman-30 secs R/L
Praying Pose to Hammy-30 secs
Walking Plank-20 secs
Hip Bridge-20 secs
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Scap Pulls-10 reps
Arch Hollows-10 reps
KTC or TTB-5 reps
KTE/TTB/KTC-5 reps
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Brief Strengthcon, give 3-5 minutes to warm up Back Squat
COOLDOWN
Couch Stretch-2 min R/L
Banded Bully-2 min R/L
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SHRED 8/6/17
(Time)
WARM UP w/ Todd Guy or Seth Guy
Row 2 min.
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3 min. AMWAP
15 Jumping Jacks
10 Plate to OH
10 Shoulder Rotations R/L
10 Plate Presses
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15 Band Pull Aparts
15 Band Pass Throughs
Reverse Shoulders 30 secs.
Post Lat Stretch 30 secs.
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Just give me '5 more minutes' please!
5 - 5min. Rounds
Row 40/30 Cals
10 DB Push Press
10 DB Bent Over Row
10 Exploding Push Ups
10 Ring Rows/Pull Ups
Rest w/ Time Remaining
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ROMWOD
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