WOD Blog
 | Thu, Sep 6 2018 |  |
| METCON 9/6/18 | SKILLCON 9/6/18 | WARM UP 9/6/18 | 5PM WEIGHTLIFTING 9/6/18 | SHRED 9/6/18 |
METCON 9/6/18
(Time, Rx+, Rx2, Rx3)
3 Rounds For Time:
Run 300 meters
Box Jump-20 reps (24'/20')
TTB/KTE alternating-15 reps TOTAL
Farmers Carry (50#-55#/35# pair)-100 m
Goal: sub 16, cap off at 19 mins
Rx+: 30'/24', 70#/50#
Rx: As written
Rx2: Step Ups allowed, sub KTC, 35#/20# pair
Rx3: 20'/16', 20#/12#
| 1st | 16:53 Rx | Saori Thu, Sep 6, 2018 | | 2nd | 14:24 Rx2 | Kaddie Thu, Sep 6, 2018 | | 3rd | 14:48 Rx2 | Katriel-Maria Thu, Sep 6, 2018 | | 1st | 12:01 Rx | Seth B Thu, Sep 6, 2018 | | 2nd | 12:50 Rx | Robson Thu, Sep 6, 2018 | | 3rd | 13:20 Rx | Eric M Thu, Sep 6, 2018 |
| Mitchell R | 15:46 Rx | | | Charles G | 13:49 Rx | | | Alyssa C | 13:40 | Sub lying TTB | | Derek N | 18:53 Rx2 | | | Ryan Pow | 15:33 Rx | | | Eric M | 13:20 Rx | | | Cherise | 19:00 DNF | 35#, attempted KTC/TTB | | Vince | 14:55 Rx | | | Seth B | 12:01 Rx | Good gripper | | Bill | 19 DNF | modcon PP & row | | Katheryn | 19:00 dnf Rx2 | Box jumps, ktc/ttb, 20# dbs | | Katriel-Maria | 14:48 Rx2 | | | Saori | 16:53 Rx | | | Ian | 17:50 Rx2 | 50#, Step ups last round, KTC | | Wesly | 15:08 Rx | | | Robson | 12:50 Rx | 55# | | Chris H | 16:16 Rx | | | Kaddie | 14:24 Rx2 | Did everything RX except did all TTB instead of alternating. | | Emily M | 18:17 Rx2 | |
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SKILLCON 9/6/18
(Reps, Rx2)
Ab Tabata!
4 Rounds EACH (20 sec ON/10 sec OFF)
Plank Sliders
Plank DB Slide (50#/35#)
Russian Twists (25#/15#)
Flutterkicks
Toe Touches
Side Plank w Hip dip (alternate sides each time)
Rx: As written
Rx2: 35#/20#, 15#/10#
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WARM UP 9/6/18
(Check In)
FOAM ROLL- Lats, Front of Shoulder, Calves, Forearms
GROUP WARM UP
2 Rounds
Jog-200 m
Step Ups/Box Jumps-10 Reps
Monster Walk/Frankensteins-20 m
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Twisted Lizard-30 secs R/L
Upward Dog (stretch forearms)-30 secs
Downward Dog-30 secs
Plank-15 secs
Side Plank-15 secs R/L
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Supinated Hang-30 secs
Scap Pulls-10 reps
Arch Hollows-10 reps
KTC or TTB-5 reps
KTE or scaled version-5 reps
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Brief Abcon Skill!
COOLDOWN
Banded Hip Stretch-2 min R/L
Upward Dog-1 min
Downward Dog w/ Foot Crossed-1 min R/L
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5PM WEIGHTLIFTING 9/6/18
(Weight)
-WARM UP-
3 min AMRAP
Air Squats - 5
Burpee - 5
DB Thrusters - 5
- - - - - - - - - - - - - - - - - - - - - - - - - - - -
PVC front rack stretch w/box
Prayer to Inch worms-5
Hip rotations-20R/L
Pigeon stretch
GM w/BB-10
Power clean-5
Front squat-10
Jerk Progression
A. Clean and Jerk Complex
1-Clean
1-Front squat w/3sec pause
1-Front squat w/3sec pause
1-Jerk
Up to heaviest weight within 7 sets
B. Push Press
Work up to a 3RM, after drop 20% and do 2 sets of 3.
COOLDOWN
Work on the shoulders with lacrosse ball
Front rack stretch w/PVC
Couch Stretch
| Joshua B | 215 c&j 205 pj Rx | 215 clean & jerk complex 205 3 rep push press |
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SHRED 9/6/18
(Time)
WARM UP W/ Todd and Seth
10 Band Press
10 Band Pass Throughs
10 Band Pull Aparts
10 Thumbs Up
10 Breaststrokes
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For time!
100 Alt. DB Snatch
100 Push Ups
100 DB Power Cleans
100 TTB/KTC
Partition Reps as Desired.
Every minute perform 5 Pull Ups/Ring Rows
Cap 25 min
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ROMWOD
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