WOD Blog
 | Tue, Aug 21 2018 |  |
| TABATA FUN! 8/21/18 | SHRED 8/21/18 | WARM UP 8/21/18 | 5PM WEIGHTLIFTING WOD 5/8/18-7/17/18 | WEIGHTLIFTING 8/21/18 |
TABATA FUN! 8/21/18
(Reps, Rx+, Rx2, Rx3)
Tabata Mod!
6 Rounds EACH movement of 30 secs ON/15 secs OFF:
Wall balls (20#/10'-14#/9')
Double Unders
Burpees
*STAY ON THE SAME MOVEMENT FOR ALL 6 ROUNDS BEFORE TRANSITIONING!
Score is the lowest reps of each movement added together.
Goal: 50+ Reps
Rx+: If you get 60+ reps click this
Rx: As written
Rx2: 14#/9'-10#/8', sub plate taps
Rx3: 10#/8'-6#/8', sub singles, athletic burpees
| 1st | 59 Rx | Hayleigh Tue, Aug 21, 2018 | | 2nd | 58 Rx | Taeja Tue, Aug 21, 2018 | | 3rd | 57 Rx | Kaddie Tue, Aug 21, 2018 | | 1st | 71 Rx+ | Christopher T Tue, Aug 21, 2018 | | 2nd | 70 Rx+ | Robson Tue, Aug 21, 2018 | | 3rd | 59 Rx | Seth B Tue, Aug 21, 2018 |
| Christopher T | 71 Rx+ | | | Taeja | 58 Rx | WB-15, DU-35, Burpee-8 | | Eric P | 36 Rx | Yay. I kept going. | | Alyssa C | 43 Rx | WB-11 dubs-25 burpees-7 | | Luis Mu | 55 Rx | | | Katheryn | 20 Rx2 | no d-us today | | Tracie | 33 Rx | 9 WB 18 DUs 6 Burpees | | Cherise | 34 Rx | 12 wb, 18 du, 4 burpee | | Vince | 26 | | | Julia Goldst | 28 | Push ball (10#), bike, burpees | | Seth B | 59 Rx | | | Saori | 43 Rx | 12, 24 (messed up. Plan was 30) and 7 | | Scott B | 45 Rx | 10+30+5 | | Hayleigh | 59 Rx | 12 w 40 du 7burp | | Janalyn | 40 Rx | | | Keith C | 31 Rx2 | messed up...could have done more | | Rachel T | 40 Rx2 | | | Janelle | 41 Rx | WB-10, DU's-25, burpees- 6 | | Bj | 42 Rx2 | Sub 20/10 wb | | Todd N | 56 Rx | | | Alfonso | 43 Rx | WB-12, SPT-24, BP-7 | | Kaddie | 57 Rx | Wb 14 DU 34 BP 9 | | Robson | 70 Rx+ | 12 wb + 50 du + 8 bur |
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SHRED 8/21/18
(Time)
WARM UP w/ Short Bearded Guy and Tall Bearded Guy
400m Jog
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10 Push Ups
10 Band GM's
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Calf Stretch R/L 30 secs
Standing Forward Fold 30 secs
Lateral Opener R/L 30 secs
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'Trying this new fad call jogging...I believe it's jogging or yogging. It might be a soft 'j'...I'm not sure. Apparently you just run for an extended period of time. It's supposed to be wild.'
Run 500m-400m-300m-200m-100m
After each run...
20 DB Bench Press
20 KB SDHP
Cap 27min
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ROMWOD
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WARM UP 8/21/18
(Check In)
FOAM ROLL- Quads, Calves, Front of Shoulder, Hamstrings
GROUP WARM UP
3 Rounds 30 secs/30 secs
Round 1: Air Squat/Jumping Jacks
Round 2: Burpee/Reverse Shoulders Stretch
Round 3: Singles or Doubles/Downward Dog (stretch Calves)
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Fire Hydrant to Donkey Kicks-10 reps of each R/L
Spiderman to Hammy-30 secs R/L
Hip Bridge-30 secs
Praying Pose to Hammy-30 secs
Hollow Hold-30 secs
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Begin Back Squat!!
COOLDOWN
Couch Stretch-2 min R/L
Thread the Needle-1 min R/L
Reverse Shoulders-1 min
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5PM WEIGHTLIFTING WOD 5/8/18-7/17/18
(Weight)
Final Week
Snatch-1RM
Clean & Jerk-1RM
Spend 30-45 mins working up
Coach Em will assign accessory work
| 1st | 145,195 Rx | Janelle Tue, Jul 17, 2018 | | 2nd | 130, 150 Rx | Alyssa C Tue, Jul 17, 2018 | | 1st | 270 Rx | Deven D Tue, Aug 21, 2018 | | 2nd | 215 Rx | Scott B Tue, Aug 21, 2018 |
| Scott B | 215 Rx | | | Deven D | 270 Rx | 270 c&j=5# pr | | Janelle | 130,170 Rx | Powersnatch, power clean push jerk |
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WEIGHTLIFTING 8/21/18
(Weight)
WEEK 1
Back Squat
4-6-8-10-MR
Work up to a HEAVY set of 4. Then gradually reduce the weight as the reps increase. Record your heaviest set of 4, put max reps in the comments.
*For MR set PAUSE in the bottom for three seconds each rep. Choose a weight you think will allow you to get 12+ reps.
| 1st | 225 Rx | Janelle Tue, Aug 21, 2018 | | 2nd | 205 Rx | Alyssa C Tue, Aug 21, 2018 | | 3rd | 175 Rx | Saori Tue, Aug 21, 2018
Cherise Tue, Aug 21, 2018 | | 1st | 405 Rx | Kyle T Tue, Aug 21, 2018 | | 2nd | 380 Rx | Todd N Tue, Aug 21, 2018 | | 3rd | 315 Rx | Eric P Tue, Aug 21, 2018
Nick Tue, Aug 21, 2018 |
| Nick | 315 Rx | 315 for 4 reps- 165 for 12 reps | | Steven A | 295 Rx | Ran out of time for MR, 295 for 4’s | | Alyssa C | 205 Rx | Could have done 215ish. MR: 125# at 16 reps with pause | | Katheryn | 135 Rx | 13@85# MR | | Ryan Pow | 305 Rx | 195# - 8 reps. Shoulda gone a little lighter. | | Eric P | 315 Rx | MR = 15 at 215 pounds | | Vince | 185 | Misread and did 3 second pause on 4 rep max | | Cherise | 175 Rx | | | Kyle T | 405 Rx | 225x8 | | Saori | 175 Rx | 175x4, 165x6,155x8, 145x10, 135mr | | Keith C | 215 Rx | 10 at 125 | | Rachel T | 165 Rx | | | Janelle | 225 Rx | | | Bj | 225 Rx | | | Todd N | 380 Rx | 4 reps @ 380 - 12 reps @ 270 | | Alfonso | 295 Rx | 135 - 12rep w/pause |
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