WOD Blog
 | Thu, Aug 23 2018 |  |
| METCON 8/23/2018 | SHRED 8/23/18 | WARM UP 8/23/18 | SKILL WORK 8/23/18 |
METCON 8/23/2018
(Reps, Rx+, Rx2, Rx3)
AMRAP in 15 Mins of:
Hang Power Snatch (75#/55#)-6 reps
Overhead Stationary Lunge-8 reps
Machine Cals-10 reps
Box Jump (24''/20'')-12 reps
Goal: 225+ Reps
Rx+: 95#/65#, 30''/24''
Rx: As written
Rx2: Same weight, sub front rack lunge if needed, 24''/20'', step ups allowed
Rx3: 45#/35#, 20''/16''
| 1st | 224 Rx | Saori Thu, Aug 23, 2018 | | 2nd | 214 Rx | Alyssa C Thu, Aug 23, 2018 | | 3rd | 182 Rx | Emily M Thu, Aug 23, 2018 | | 1st | 267 Rx | Steve M Thu, Aug 23, 2018 | | 2nd | 258 Rx | Seth B Thu, Aug 23, 2018 | | 3rd | 222 Rx | Grant H Thu, Aug 23, 2018 |
| Steve M | 267 Rx | | | Shane | 157 Rx | | | Alyssa C | 214 Rx | | | Katheryn | 158 Rx | | | Cherise | 163 Rx | | | Ryan Pow | 216 Rx | | | Vince | 184 Rx | | | Seth B | 258 Rx | | | Saori | 224 Rx | row | | Katriel-Maria | 220 Rx2 | Sooo close to that goal!!! | | Julia Goldst | 216 | Might have been 252, got confused, DB snatch (35#), GM (75#), row, Russian twist (15#) | | Emily M | 182 Rx | | | Rebecca W | 115 Rx3 | | | Janalyn | 145 Rx | | | Joshua B | 175 Rx | | | Janelle | 180 Rx | | | Grant H | 222 Rx | | | Alfonso | 188 Rx | |
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SHRED 8/23/18
(Time)
WARM UP w/ Ta-Ta-Ta-Tooooodd or Sa-Sa-Sa-Seth
Row 2min
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5 Step Ups
5 Box Jumps
10 Alt. BW Lunges
5 Wall Balls
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Samson Stretch R/L 30 secs
Prayer Pose 30 secs
Spiderman/Hammy R/L 30 Secs
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CHIP! CHIP! CHIP-A-ROOOOOO!!!
800m Row
70 Air Squats
60m Plate Push
50 BW Lunges
40 Wall Balls
30 Box Jumps
20 Burpees
10 D-Ball OTS (Heavy)
Goal - 20min
Cap - 26min
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ROMWOD
| Tracie | 19:33 Rx | | | Steven A | check in Rx | |
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WARM UP 8/23/18
(Check In)
FOAM ROLL- Quads, Calves, Back, Traps, Hamstrings
GROUP WARM UP
Machine-20/15 Calories
Light KB or DB Overhead Carry-40 m R/L
Step Up-10 reps
Box Jump-10 reps
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PVC Passthroughs-10 reps
PVC OH Stationary Lunges-10 reps
Frog (Wes) Pose-30 secs
Side Plank-20 secs R/L
Ankle Circles-10 each way
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Snatch Grip Row-10 reps
Snatch Grip Deadlift-5 reps
Hang Snatch High Pull-5 reps
Hang Power snatch-5 reps
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Coach led review of Turkish Get Up, 1 rep each arm before starting skillcon.
COOLDOWN
Couch Stretch-2 min R/L
Anchored T-spine-2 min
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SKILL WORK 8/23/18
(Weight)
E2MOM X 8 Rounds:
High Box Jump-3 reps
Turkish Get Up-1-2 reps each side
*Try to add height and weight each round. Score is weight completed on both sides for Turkish Get Up! Note in comments how high you jumped.
| 1st | 44lbs, 30 inches Rx | Alyssa C Thu, Aug 23, 2018 | | 2nd | 40 Rx | Saori Thu, Aug 23, 2018 | | 3rd | 20 Rx | Janelle Thu, Aug 23, 2018
Cherise Thu, Aug 23, 2018 | | 1st | 135 Rx | Seth B Thu, Aug 23, 2018 | | 2nd | 90 Rx | Joshua B Thu, Aug 23, 2018 | | 3rd | 40 Rx | Vince Thu, Aug 23, 2018 |
| Shane | 35 Rx | 30 inch box jumps | | Alyssa C | 44lbs, 30 inches Rx | | | Saori | 40 Rx | | | Cherise | 20 Rx | 20#, 20'' | | Vince | 40 Rx | 33 in box jumps | | Seth B | 135 Rx | 44'' weights slid off for 140 scary but really funny then couldnt get it.. | | Jonathan A | 25 Rx | 25 lbs each side. 34” Box Jump | | Joshua B | 90 Rx | 90 with barbell, 42' box jump | | Janelle | 20 Rx | 30 inch box jumps before my shins souls were taken away by the box.👌 | | Alfonso | 35 Rx | 30' box + #45 + #15 + # 10 plates |
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