WOD Blog
 | Fri, Aug 10 2018 |  |
 | Happy Birthday: Keith C |
| METCON 8/10/18 | WARM UP 8/10/18 | SHRED 8/10/18 | WEIGHTLIFTING 8/10/18 |
METCON 8/10/18
(Time, Rx+, Rx2, Rx3)
3 Rounds For Time:
Thrusters (75#/55#)-30 reps
Double Unders-60 reps
REST 2 MIN between rounds
Score is all rounds added together
Ex: Katriel: 2:30-2:45-2:40=7:55
GOAL: Finish under 9 minutes! (not including rest), Cap OFF with mandatory rest periods at 16 minutes.
Rx+: 95#/65#
Rx: As written
Rx2: 55#/45#, Sub Lateral Hops
Rx3: Single DB 35#/20#, sub singles
| 1st | 6:15 Rx+ | Taeja Fri, Aug 10, 2018 | | 2nd | 7:29 Rx+ | Janelle Fri, Aug 10, 2018 | | 3rd | 8:11 Rx | MANAGER Fri, Aug 10, 2018 | | 1st | 7:43 Rx | eli r Fri, Aug 10, 2018 | | 2nd | 8:11 Rx | Todd N Fri, Aug 10, 2018 | | 3rd | 9:34 Rx | Eric P Fri, Aug 10, 2018 |
| Janelle | 7:29 Rx+ | 2:27-2:21-2:41, UB on DU's until last set!! | | Alyssa C | 8:47 Rx | | | Vince | 11:00 | 1 round @ 75#, rest at 65#. Had to switch to laterals in round 2. shoulders are tired. | | Taeja | 6:15 Rx+ | 1:49, 2:09, 2:17 if you go unbroken on thrusters prepare to pay for it on DUs🔥 | | Cherise | 11:27 Rx | | | eli r | 7:43 Rx | | | Katriel-Maria | 9:39 | push press instead of thrusters and 30 cal bike instead of jump ropes | | Julia Goldst | 7:35 | Strict DB shoulder press (20# pair) and rope slams | | Keith C | 10:52 Rx3 | finished with back squats, shoulder give out | | Eric P | 9:34 Rx | pretty nice considering I sucked at it! | | Megan A | 11:28 Rx2 | #55, lat hops | | Kaddie | 9:09 Rx | dang i was hoping for better! | | MANAGER | 8:11 Rx | | | Todd N | 8:11 Rx | | | Katheryn | 16:00 DNF Rx2 | ended up finishing rnd 2 with just over 2 min before cap, so turned it into DU practice |
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WARM UP 8/10/18
(Check In)
GROUP WARM UP
Singles or Doubles-50 reps
Skips-20 m
Walking Groiner-10 m
Duck Walk (pigs on ice skates)-20 m
Toe Walk-20 m
Heel Walk-20 m
Band Side Shuffle-10 m R/L
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Band Press-10 reps
Band Thruster-10 reps
Band Pull Apart-10 reps
Scap Push Ups-10 reps
Push Up (Pause halfway and in bottom)-5 reps
Scap Pulls-10 reps
Strict or Jump to Strict Pull Up-3 reps
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Strict Press-5 reps
Front Squat w/ Pause-5 reps
Thruster-5 reps
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Begin Bench
COOLDOWN
Lateral Band Opener-2 min R/L
Calf Smash-2 min R/L
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SHRED 8/10/18
(Time)
WARM UP w/ Todd Nashty and Seth Bro-Bert
Bike 2 min.
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10 Band Pass Throughs
10 Band Press
10 Band Front Squat
10 Band Good Mornings
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Samson Stretch R/L 30 secs
Hip Rotations R/L 20 reps
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JUST SOME GOOD OL' DB STUFFS!!
5rds EMOM following this rep scheme 10-12-14-16-18
1 min DB Thruster
1 min DB Deads
1 min DB Alt. Snatch
1 min DB Power Cleans
1 min DB Front Squats
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ROMWOD
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WEIGHTLIFTING 8/10/18
(Weight)
WEEK 4
Bench Press- Deload
Work up to a 5RM Close Grip Bench Press w/ Double Pause (Pause halfway down, pause on chest)
With Time remaining or between sets accumulate 5x5 STRICT Weighted Pull Ups. Note weight used in comments. For those still working towards first pull up, use a band that challenges you for five reps.
| 1st | 125 Rx | Julia Goldst Fri, Aug 10, 2018 | | 2nd | 115 Rx | Janelle Fri, Aug 10, 2018 | | 3rd | 105 Rx | Alyssa C Fri, Aug 10, 2018 | | 1st | 195 Rx | Nick Fri, Aug 10, 2018 | | 2nd | 185 Rx | Eric P Fri, Aug 10, 2018 | | 3rd | 175 Rx | Deven D Fri, Aug 10, 2018
eli r Fri, Aug 10, 2018
Bill Fri, Aug 10, 2018 |
| Janelle | 115 Rx | | | Alyssa C | 105 Rx | Forgot to do close grip. Drop set at 95# with close grip | | Nick | 195 Rx | Green band assisted pull ups | | Vince | 145 Rx | | | Bill | 175 Rx | | | eli r | 175 Rx | | | Katriel-Maria | 95 Rx | black band for 5 pullups | | Julia Goldst | 125 Rx | 5x5 at 125# alt with strict CTB pull ups | | Keith C | 115 Rx | | | Eric P | 185 Rx | woot woot - strict wght pus did 26lb kb, last 3 did strict no weight | | Megan A | 95 Rx | #95x5/pauses, black band 2-4, then finished/purple1-3 | | Deven D | 175 Rx | |
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