WOD Blog
 | Fri, Aug 17 2018 |  |
| METCON 8/17/18 | SHRED 8/17/18 | WARM UP 8/17/18 | WEIGHTLIFTING 8/17/18 | Other Results |
METCON 8/17/18
(Time, Rx+, Rx2, Rx3)
3 Rounds for Time:
Run-400 m
Pushballs (20#/10'-14#/9')-30 reps
Bar Muscle Ups-7 reps
Goal: Sub 13, Cap OFF at 16 Minutes
Rx+ Use a 10#/6# MB between legs on BMU ๐ฎ
Rx: As Written
Rx2: 14#/9'-10#'9', sub Jumping BMU
Rx3: 10#/9'-6#/8', sub band assisted Strict Pull Up
| 1st | 12:27 Rx | Taeja Fri, Aug 17, 2018 | | 2nd | 13:07 Rx2 | Alyssa C Fri, Aug 17, 2018 | | 3rd | 14:49 Rx2 | Katheryn Fri, Aug 17, 2018 | | 1st | 10:42 Rx | Eric M Fri, Aug 17, 2018 | | 2nd | 11:04 Rx | Scott Chr Fri, Aug 17, 2018 | | 3rd | 11:08 Rx | Kyle T Fri, Aug 17, 2018 |
| Steve M | 13:36 Rx | | | Megan A | 15:41 Rx2 | | | Vince | 11:38 Rx2 | JBMU all else RX | | Scott B | 12:28 Rx2 | | | Taeja | 12:27 Rx | Strung a few BMUs each round ๐ค | | eli r | 12:05 Rx | | | Alyssa C | 13:07 Rx2 | Jumping BMU | | Steven A | 13:22 Rx2 | sub rowing | | Ian | ? Rx2 | Didn't finish the last 7 BMU, 20# PB, jumping BMU | | Eric M | 10:42 Rx | | | Lance | 13:45 Rx2 | | | Katheryn | 14:49 Rx2 | | | Jonathan A | 12:58 Rx3 | Rx2.5. Only One Jumping BMU. Sub strict PU. | | Seth B | 11:16 Rx | Not 1st but STOKED performed 7โs unbroken with no chicken wings and felt like I had more in the tank | | Chuck | 14:06 Rx2 | planned on RX but last 2 rounds did jumping bar muscle ups | | Kyle T | 11:08 Rx | | | Keith C | 15:11 Rx2 | | | Scott Chr | 11:04 Rx | | | Aaron F | 16 Rx2 | 200 m run, 20 lb push ball, band assisted strict PU, finished | | Rachel T | 16:00 | DNF RX Mixed BMU and jumping. Felt pretty good for day 1 back at the gym | | Bj | DNF Rx2 | Rx push ball 7 JBMU to finish | | Alfonso | 12:54 Rx | Jumping BMU |
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SHRED 8/17/18
(Time)
WARM UP W/ TODD or SETH
200m Shuttle Run
โโโโโโโโโโโโโ
20m Plate Push (45#/25#)
10 Air Squats
10 Russian Swing (35#/26#)
10 DB Front Squats (35#/20#)
โโโโโโโโโโโโโ
Spider-Man/Hammy R/L 30 secs
Standing Forward Fold 30 secs
Hip Rotations 20 reps R/L
โโโโโโโโโโโโโ
5 rds For Time
40m Plate Push (90#/70#)
300m Run
25 Air Squats
20 KB Swings
10 DB (pair) Hang Squat Cleans
Cap 32 min
โโโโโโโโโโโโโ
ROMWOD
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WARM UP 8/17/18
(Check In)
FOAM ROLL- Back, Quads, Lats, Front of Chest, Calves
GROUP WARM UP
2 Rounds
Jog-200 m
Push Ball-10 reps
Push Up (mix hands)-10 reps
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Diagonal Pull Apart-10 reps
Under Hand Pull Apart-10 reps
Floor Pull Apart-10 reps
Scap Push Up-10 reps
Ankle Rotations in Lunge Position-30 secs R/L
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Scap Pulls-10 reps
Arch Hollows (big back swing)-10 reps
Strict or Partner Assisted Pull Up-5 reps
Kipping Pull Up-5 reps
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Begin Bench Press!
COOLDOWN
Puppy Dog-2 min
Shoulder Smash w/ Barbell-2 min R/L
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WEIGHTLIFTING 8/17/18
(Weight)
With a 20 min Timer, work up to your 1RM bench press for the day.
*It is recommended you utilize your strongest grip. For most athletes, this is a wider hand placement.
Suggested (optional) warm up rep scheme:
10-Barbell
5-50%
3-75%
1-85%
1-90%
1-95%
1-NEW MAX! (DON'T REPEAT YOUR OLD MAX!!!)
| 1st | 200 Rx | Caitlin Fri, Aug 17, 2018 | | 2nd | 135 Rx | Katriel-Maria Fri, Aug 17, 2018 | | 3rd | 132 Rx | Rachel T Fri, Aug 17, 2018 | | 1st | 370 Rx | Kyle T Fri, Aug 17, 2018 | | 2nd | 320 Rx | Todd N Fri, Aug 17, 2018 | | 3rd | 315 Rx | Seth B Fri, Aug 17, 2018 |
| Megan A | 125 Rx | PR!!! | | Caitlin | 200 Rx | | | Scott B | 225 Rx | 5# PR | | Vince | 175 Rx | 5# PR. Failed on 180# x2 | | Shane | 190 Rx | | | eli r | 230 Rx | | | Alyssa C | 130 Rx | Need work on form | | Steven A | 220 Rx | just no gas in the tank | | Eric M | 225 Rx | | | Ian | 165 Rx | weak sauce, how do I make my scores private :) | | Katheryn | 95 Rx | failed 105, then 102 | | Jonathan A | 167 Rx | Need to work on form. PR! Failed at 175#. | | Boots | 300 Rx | | | Katriel-Maria | 135 Rx | went for 146 and it didn't go quite as planned | | Seth B | 315 Rx | Not too bad butt lifted a little had to put down so stopped | | Bill | 215 Rx | failed PR attempt at 230# | | Pete | 235 Rx | | | Kyle T | 370 Rx | 410 fail | | Keith C | 140 Rx | | | Josh C | 210 Rx | | | Scott Chr | 300 Rx | Shiz kyle...๐ | | Rachel T | 132 Rx | PR๐ | | Bj | 225 Rx | Pr | | Todd N | 320 Rx | | | Alfonso | 215 Rx | PR |
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