WOD Blog
 | Wed, Sep 5 2018 |  |
 | Happy Birthday: Kirklin |
| METCON 9/5/18 | SKILL WORK 9/5/18 | WARM UP 9/5/18 | Other Results |
METCON 9/5/18
(Reps, Rx2, Rx3)
15 Min AMRAP utilizing the following rep scheme:
STO (from rack)-185#/125#
1-2-3-4-5-6-7-8-9-10
Machine Cals
10-9-8-7-6-5-4-3-2-1
Do one STO and 10 machine calories, than 2/9 etc. If you finish before time is up, go back to the beginning.
Goal: 120+ Reps
Rx+: 205#/145#
Rx: As written
Rx2: 135#/95#
Rx3: 95#/65#
| 1st | 89 Rx | Hayleigh Wed, Sep 5, 2018 | | 2nd | 83 Rx | Saori Wed, Sep 5, 2018 | | 3rd | 118 Rx2 | Alyssa C Wed, Sep 5, 2018 | | 1st | 121 Rx | Todd N Wed, Sep 5, 2018
Jonathan K Wed, Sep 5, 2018 | | 2nd | 110 Rx | Wesly Wed, Sep 5, 2018 | | 3rd | 107 Rx | Deven D Wed, Sep 5, 2018 |
| Megan A | 63 Rx2 | | | Jonathan K | 121 Rx | bike | | Eric P | 85 Rx | Got really tired on overheads. I could had broken those up better. I still feel good! | | Derek N | 77 Rx2 | | | Ian | 110 Rx3 | 100# | | Ryan Pow | 85 Rx | | | Vince | 140 Rx3 | Should have gone heavier | | Cherise | 100 Rx2 | row | | Alyssa C | 118 Rx2 | | | Steven A | Check in Rx | | | Keith C | 110 Rx3 | | | Wesly | 110 Rx | | | Deven D | 107 Rx | Broken collar bones | | Josh C | 99 Rx | | | Joshua B | 88 Rx | | | Todd N | 121 Rx | | | Saori | 83 Rx | Too heavy for me, but I wanna be stronger, so I did RX. | | Hayleigh | 89 Rx | | | Katheryn | 110 Rx3 | 75# STO | | Kaddie | 88 Rx2 | Weight was 105 |
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SKILL WORK 9/5/18
(Reps)
Complete Four Sets of the Following:
Bar Muscle Up-3-6 reps
Dip (ring or matador)-6 reps
Chin Up Hold (at top)-20 secs
Seal Walk-20 m
More advanced can scale to weighted bar muscle up or ring muscle up. Weight can also be added to the dip. Beginners can sub strict pull up or band assisted pull up and use band assistance on dip.
| Eric P | All Rx | Replaced bars for strict pull ups to not rip | | eli r | 4-5 mu each round Rx | | | Wesly | 3 BMU Rx | 3 BMU | | Deven D | 3 Rx | BMU |
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WARM UP 9/5/18
(Check In)
FOAM ROLL-Quads, Calves, Back, Lats
GROUP WARM UP
Machine-20/15 Calories
Overhead Carry-40 m R+7 strict Press
Overhead Carry-40 m L+7 strict press
Bear Crawl-20 m
Crab Walk-20 m
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Band Pull Aparts-15 reps
Underhand Pull Aparts-15 reps
Breaststrokes-10 reps
Side Plank-15 secs R/L
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Lat Stretch on Rig-15 secs R/L
Chest Stretch on Rig-15 secs R/L
Band Pulldown-10 reps
Band Pushdown-10 reps
Arch Hollows-10 reps
Strict Pull Up (slow eccentric)-5 reps
Kipping Pull Up-5 reps
Dip (slow eccentric)-5 reps
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Brief Skill work, warm up shoulder to overhead before metcon
COOLDOWN
Banded Lat Stretch-2 min R/L
Banded Bully-1 min R/L
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