WOD Blog
 | Mon, Aug 20 2018 |  |
| METCON 8/20/18 | SHRED 8/20/28 | ACCESSORY WORK 8/20/18 | WARM UP 8/20/18 |
METCON 8/20/18
(Reps, Rx+, Rx2, Rx3)
EMOM For 12 Minutes:
Evens: Clean and Jerk
Min 0: 12 Reps-95#/65#
Min 2: 10 Reps-115#/75#
Min 4: 8 Reps-135#/95#
Min 6: 6 Reps-155#/105#
Min 8: 4 Reps-165#/115#
Min 10: 2 reps AHAP, athlete's choice
Odds: TTB-Max Reps
*Athletes may have one barbell and are responsible for loading their own weight.
Goal: 60+ TTB and hit 85% or more of clean and jerk max.
Score is REPS completed on TTB+WEIGHT for final set of 2 clean and jerks.
Rx+: Begin at 115#/75#, end set of 4 on 205#/145#
Rx: As written
Rx2: Sub KTC, use these weights
Min 0: 75#/55#
Min 2: 95#/65#
Min 4: 115#/75#
Min 6: 135#/95#
Min 8: 155#/105#
Min 10: AHAP
Rx3: Stick w/ 75#/55#, or sub Deadlift Rx2 weights, sub Lying TTB if needed.
| 1st | 190 Rx | Hayleigh Mon, Aug 20, 2018 | | 2nd | 165 Rx | Kaddie Mon, Aug 20, 2018 | | 3rd | 136 Rx2 | Kristin Mon, Aug 20, 2018 | | 1st | 337 Rx+ | Seth B Mon, Aug 20, 2018 | | 2nd | 278 Rx+ | Scott Chr Mon, Aug 20, 2018 | | 3rd | 278 Rx | Josh C Mon, Aug 20, 2018 |
| Steve M | 25 Rx | bled over 10 sec on clean jerk | | Alyssa C | 91 | 35, 40, 50, 55# single arm c&j. Lying TTB | | Eric M | 250 Rx | | | Luis Mu | 201 Rx2 | | | eli r | 255 Rx | 205 C&J | | Cherise | DNF Rx2 | Rx weights, cut reps, 125#+50 ktc | | Nick | DNF Rx2 | Shot for Rx weight with KTC, but gassed out quick. | | Vince | 29 | Only got up to 135. Not too pleased | | Katriel-Maria | 209 | Rx2 but with hang power clean and jerk | | Seth B | 337 Rx+ | 82 + 255 should have done 275 but was unsure fun day loved it!! | | Scott Chr | 278 Rx+ | 225 c&j, 53 ttb | | Kaddie | 165 Rx | | | Keith C | 205 Rx3 | | | Jonathan A | 156 Rx2 | 135 C&J + 21 TTB | | Josh C | 278 Rx | | | Rachel T | 163 | DNF reps I did do | | Deven D | 267 Rx | | | Kristin | 136 Rx2 | | | Joshua B | 220 Rx | 195 c&j +25 ttb | | Brad Le | 273 Rx | 245 c&j 28 TTB | | Todd N | 264 Rx | 210# - 54 TTB | | Hayleigh | 190 Rx | 135 and 55ttb | | Katheryn | DNF Rx2 | |
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SHRED 8/20/28
(Time)
WARM UP w/ Hot Toddy and Smokin' Seth
Bike 2 min
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Step Ups 10 reps
KB Russian Swing 10 reps
Superman 30 secs
Thumbs Up 30 secs
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Band Pull Aparts 10 reps
Band Pass Throughs 10 reps
Band GM's 10 reps
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HAMMER TIME
FGB Style
4rds.
1min. per movement
SledgeHammer 16#/8#
GHD Back Extension
Ski Erg
Weighted Step Ups
Dual Russian KB Swing
Rest
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ROMWOD
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ACCESSORY WORK 8/20/18
(Weight)
With a 15 min Timer complete 3-4 rounds focusing on QUALITY movement:
SL Alt DB Deadlift (pair)-16 reps (8 each leg)
L-Sit Hold-Accumulate 20-30 seconds
Banded Side Shuffle-10 m R/L
Weighted Plank (heavy)-30 secs
Add weight on Deadlift and Plank if form allows.
| Alyssa C | 65# barbell DL, hollow body hold, 35# weighted plank Rx | | | Keith C | 90# weighted plank hold Rx | |
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WARM UP 8/20/18
(Check In)
FOAM ROLL-Upper Back, Hamstrings, Hip flexors, forearms
GROUP WARM UP
Jumping Jacks-20 reps
Pogo Jumps-20 reps
Four Square Hops-20 reps
High Knees in place-20 reps
Tuck Jump-10 reps
Banded GM-20 reps
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Twisted Lizard-30 secs R/L
Upward Dog to Downward Dog-5 sets back and forth
Plank-30 reps
Thumbs Up-10 reps
Breaststrokes-10 reps
Supinated Hang-30 secs
Arch Hollows-10 reps
KTC or TTB-7 reps
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Front Rack Stretch w/ Barbell on Back-30 secs
Clean Deadlift w/ shrug-5 reps
Clean High Pull-5 reps
Powerclean-5 reps
Press Complex-5 reps each
Clean and Jerk-3 reps
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Brief Metcon and Set Up Weights!
COOLDOWN
Banded Lat Stretch-2 min R/L
Banded Hip Stretch-2 min R/L
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