WOD Blog
 | Fri, Sep 7 2018 |  |
| METCON 9/7/18 | WEIGHTLIFTING 9/7/18 | WARM UP 9/7/18 | SHRED 9/7/18 |
METCON 9/7/18
(Time, Rx+, Rx2, Rx3)
For Time!
21-15-9
Powersnatch (95#/65#)
Wallball (20#/10'-14#/9')
REST 2 Min
45-Powersnatch (95#/65#)
45-Wallball (20#/10'-14#/9')
Score is total time including rest.
GOAL: Sub 14, cap OFF at 17 minutes
Rx+: 115#/75#, 30#/10'-20#/9'
Rx: As written
Rx2: 75#/55#, 14#/9'-10#/8'
Rx3: 45#/35#, 10#/8'-6#/8'
| 1st | 16:35 Rx | Alyssa C Fri, Sep 7, 2018 | | 2nd | 17:00 DNF Rx2 | Janalyn Fri, Sep 7, 2018
Saori Fri, Sep 7, 2018 | | 3rd | 12:57 Rx3 | Katriel-Maria Fri, Sep 7, 2018 | | 1st | 12:36 Rx | Seth B Fri, Sep 7, 2018 | | 2nd | 14:31 Rx | Scott Chr Fri, Sep 7, 2018 | | 3rd | 15:45 Rx | Wesly Fri, Sep 7, 2018 |
| Nick | DNF Rx | Need 😴 | | Cammon | 17:00 Rx2 | only made it into 14 of the wallballs at 20lb | | Derek N | DNF Rx2 | 145 reps | | Alyssa C | 16:35 Rx | Started 40 seconds late, so I think this is about right. | | Cherise | 14:40 Rx3 | 45#, 10# | | Scott Chr | 14:31 Rx | | | Vince | 14:55 | 65# bar & 14# wallball | | Ian | 17:00 | -25 wall balls | | Katheryn | 14:55 Rx3 | 45 pushballs because of shoulder/neck | | Bill | 16:9999 | modcon - pushball | | Seth B | 12:36 Rx | Challenging for sure | | Katriel-Maria | 12:57 Rx3 | 45# bar 10# ball | | Saori | 17:00 DNF Rx2 | After finishing the 1st half with Rx, switch the weight to 55#. Still didn't finish it. 30 WB left | | eli r | Dnf Rx | | | Joshua B | DNF Rx | | | Keith C | 17:00DNF Rx3 | 45snatch 55#, 20WB | | Chris H | 16:22 Rx | Girl weights | | Eric P | 17:00 Rx | 151 | | Janalyn | 17:00 DNF Rx2 | 30 into PS on 45’s. | | Wesly | 15:45 Rx | |
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WEIGHTLIFTING 9/7/18
(Weight)
WEEK 3
Strict Press-8-6-4-2 Reps
Lateral Raise-10 reps
Rear Fly-15 reps
Handstand Walk-max distance up to 20 m
*Every round perform all four movements, descending in reps on strict press each time.
Possible handstand scaling options. Feel free to try out more than one!
*Practice starting close to wall-5 attempts
*Shoulder Taps-20-30 reps
*Walks around the box-3 rotations
*Wall Walks-3 reps
*Flip Ups w/ five second hold-5 reps
*Pike Ups on Rower-15 reps
| 1st | 90# Rx | Alyssa C Fri, Sep 7, 2018 | | 2nd | 85 Rx | Cherise Fri, Sep 7, 2018 | | 3rd | 72 Rx | Katheryn Fri, Sep 7, 2018 | | 1st | 170 Rx | Charles G Fri, Sep 7, 2018 | | 2nd | 165 Rx | Eric P Fri, Sep 7, 2018 | | 3rd | 155 Rx | Scott Chr Fri, Sep 7, 2018 |
| Nick | 135 Rx | 145 for 1. | | Charles G | 170 Rx | | | Derek N | 95 Rx | | | Alyssa C | 90# Rx | | | Cherise | 85 Rx | | | Scott Chr | 155 Rx | | | Vince | 95 Rx | | | Ian | 95 Rx | | | Katheryn | 72 Rx | | | Bill | 120 Rx | | | eli r | 125 Rx | | | Joshua B | 125 Rx | | | Eric P | 165 Rx | 8 - 135, 4 - 155, 2 -165, 1 - 175 |
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WARM UP 9/7/18
(Check In)
FOAM ROLL-Calves, Back, Forearms
GROUP WARM UP
2 Rounds
12 Deadlift w/ Medball
12 Wallballs
12 Push Ups (mix hands)
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Hip Rotations-20 reps R/L
Frog Pose-30 secs
Hip Bridge-30 secs
YTWL's-10 reps of each
Walking Plank-30 secs
Handstand Hold-30 secs
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Barbell GM-10 reps
Snatch Grip Row-10 reps
Snatch Deadlift w/ Shrug-5 reps
Snatch High Pull-5 reps
Powersnatch-5 reps
Strict Press-10 reps
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Brief Weightlifting!
COOLDOWN
Upper Back Smash-20 passes giving yourself a hug, 20 passes with arms by your ears
Saddle Pose-2 mins
Standing Forward Fold w/ Fingers Interlaced-1 min
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SHRED 9/7/18
(Time)
WARM UP w/ Todd and Seth
Bike 2 min
5 Step Ups
5 Box Jumps
5 Burpees
Spiderman/Hammy 30 secs
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Partner WOD
4 - 6min Rds.
Rd's 1 & 3
30 Box Jumps
30 Burpees
Time Remaining AMRAP Bike Cals
Rd's 2 & 4
40 DB (pair) Lunges
40 DB (pair) Deads
Time Remaining AMRAP Row Cals
Partners share the reps. While one partner works the other partner will rest.
For example: Todd does 15 box jumps and Seth rests while Todd is working.
Team will only use one machine.
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ROMWOD
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