WOD Blog
 | Mon, Aug 27 2018 |  |
 | Happy Birthday: Landon |
| METCON 8/27/18 | SKILL WORK 8/27/18 | SHRED 8/21/17-8/27/18 | WARM UP 8/27/18 |
METCON 8/27/18
(Reps, Rx+, Rx2, Rx3)
18 Min AMRAP using the following rep scheme:
21-18-15-12-9-6-3 Reps of:
Machine Cals
Burpee to Target (6 inch)
TTB
Goal: 215+ Reps (8 burpees on set of 9)
Rx+: Click this if you score 325+ Reps (10 machine cals on second set of 21)
Rx: As written
Rx2: Sub KTC
Rx3: Sub lying TTB
| 1st | 243 Rx | Julia Goldst Mon, Aug 27, 2018 | | 2nd | 193 Rx | Saori Mon, Aug 27, 2018 | | 3rd | 189 Rx | Rachel T Mon, Aug 27, 2018 | | 1st | 286 Rx | Seth B Mon, Aug 27, 2018 | | 2nd | 246 Rx | Robson Mon, Aug 27, 2018 | | 3rd | 219 Rx | Deven D Mon, Aug 27, 2018 |
| Mitchell R | 174 Rx | | | Shane | 183 Rx2 | | | Alyssa C | 221 | Sub lying TTB. Hand injury | | Eric F | 216 Rx | | | Katheryn | 141 Rx | | | Cherise | 144 Rx2 | | | Vince | 198 Rx | | | Luis Mu | 190 Rx | | | Ryan Pow | 182 Rx | | | Saori | 193 Rx | | | Seth B | 286 Rx | Dragging on burpees... | | Katriel-Maria | 208 Rx2 | | | Julia Goldst | 243 Rx | Row, first Rx workout in awhile. :) | | Caitlin | 137 Rx2 | | | Janalyn | 177 Rx | | | Robson | 246 Rx | | | Keith C | 198 Rx2 | | | Eric P | 192 Rx | I did my best. And that’s all that matters | | Deven D | 219 Rx | | | Rachel T | 189 Rx | | | Janelle | 144 | Bike | | Bj | 154 Rx2 | | | Brad Le | 201 Rx | | | Scott B | 174 Rx | |
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SKILL WORK 8/27/18
(Weight)
Perform 3 Big Sets of the following:
Dip (matador or ring)-8 reps
Band Pushdown-12-20 reps
Strict Pull Up-8 reps
Band Hammer curl-12-20 reps
Complete the banded movement immediately after the dip/pull up set is completed, then rest. More advanced can add weight each set.
| Keith C | 3 2 1 go Rx | | | Eric P | Pull downs green band, hammer curl purple band Rx | |
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SHRED 8/21/17-8/27/18
(Check In)
WARM UP
Bike or Row-2-3 mins
test out rounds adjust reps for each individual
WORKOUT: EMOM to AMRAP
--EMOM for 4 mins--
5-Burpees to target
5-Pull Ups or Ring Rows
12-Side Plank w Hip Dip
--EMOM for 4 mins--
5-Burpee to target
5-Pull Ups or Ring Rows
16-Mtn. Climbers
--EMOM for 4 mins--
5-Burpee to target
5-Pull Ups or Ring Rows
30-Flutterkicks
AMRAP in 10 mins
50-Burpees
50-Pull Ups or Ring Rows
50-Strict Sit Ups
ROMWOD
On upper body especially forearms and traps
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WARM UP 8/27/18
(Check In)
FOAM ROLL-Lats, Upper Back, Front of Shoulder
Machine (fast pace)-25/20 Cals
Mountain Climbers-20 Reps
Push Ups-15 Reps (switch hands)
Burpees-7 reps
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Diagonal Pull Aparts-15 reps
Underhand Pull Aparts-15 reps
Band Pass Throughs-10 reps
Breaststrokes-10 reps
Reverse Shoulders-30 secs
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Scap Pulls-10 reps
Arch Hollows-10 reps
KTC or TTB-5 reps
Strict Pull Up (slow eccentric)-3 reps
Dip (slow and controlled)-5 reps
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Brief Skill Work!
COOLDOWN
Overhead Stretch-2 min R/L
Lateral Band Opener-2 min R/L
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