WOD Blog
 | Mon, Sep 10 2018 |  |
 | Welcome: Chad B |
| METCON 9/10/18 | SKILL WORK 9/9/18 | SHRED 9/10/17 | WARM UP 9/10/18 |
METCON 9/10/18
(Reps, Rx+, Rx2, Rx3)
3 Rounds For MAX Reps:
1 min-Renegade Row (35#/20# pair)
1 min-Bike Cals
1 min-Dumbbell Burpee GTO (35#/20# pair)
1 min-Strict Sit Ups
1 min-Pull Ups
1 min-REST
Goal: 225+ Reps!
Rx+: 50#/35# pair, weighted sit up with DB behind head 20#/10#, CTB pull up
Rx: As written
Rx2: 25#-20#/15#-12# pair, regular sit ups, sub jump CTB
Rx3: Sub standing alt DB row 20#/12#, regular burpees, ring rows
| 1st | 296 Rx | Julia Goldst Mon, Sep 10, 2018 | | 2nd | 281 Rx | Saori Mon, Sep 10, 2018 | | 3rd | 261 Rx | Katriel-Maria Mon, Sep 10, 2018 | | 1st | 347 Rx | Kyle T Mon, Sep 10, 2018 | | 2nd | 284 Rx | Grant H Mon, Sep 10, 2018 | | 3rd | 277 Rx | Luis Mu Mon, Sep 10, 2018 |
| Megan A | 191 Rx | | | Mitchell R | 270 Rx | | | Eric F | 262 Rx | | | Chad B | 265 Rx | | | Grant H | 284 Rx | | | Alyssa C | 231 | Sub ring rows | | eli r | 275 Rx | | | Ryan Pow | 223 Rx | | | Tracie | 210 Rx2 | | | Luis Mu | 277 Rx | | | Katheryn | 214 Rx2 | rx weight, jumping CTB | | Cherise | 167 Rx | | | Vince | 298 | 30# | | Katriel-Maria | 261 Rx | | | Julia Goldst | 296 Rx | | | Rachel T | 230 Rx | | | Wesly | 259 Rx | | | Ian | 243 Rx2 | 20# | | Keith C | 276 Rx3 | | | Kyle T | 347 Rx | | | Eric P | 255 Rx | | | Saori | 281 Rx | | | Alfonso | 242 Rx | #30 dumbbell |
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SKILL WORK 9/9/18
(Reps)
w/ a 15 min Timer Accumulate the following:
Strict Pull Up-30 reps
Turkish Sit Up-30 reps each side
Ring Support Hold (at top)-2 mins
Partition as desired. Aim for good movement quality over using heavier weight. More advanced feel free to sub strict CTB or weighted CTB.
| Wesly | Done Rx | | | Eric P | Yup Rx | |
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SHRED 9/10/17
(Time)
WARM UP w/ Todd or Seth
2min Jump rope
20 Jumping Jacks
30 sec plank
10 PVC Pass Throughs
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5rds
45 secs on 15 secs off
Max reps - Rope Slams or Ball Slams
Max Distance - 20m Farmer Carry
Max reps - Sit Ups
Max reps - DB Power Cleans
Max Cals - Ski Erg
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ROMWOD
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WARM UP 9/10/18
(Check In)
FOAM ROLL- Back, Lats, Hamstrings
GROUP WARM UP
1 Min Each Movement Cycling Through
Bike
Plate to Overhead
Plate Rotations (30 secs each way)
Plate Rows
Burpee to Plate
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Mountain Climber to Outside of Hand (stretch hips)-20 reps
Thumbs Up-10 Reps
Breaststrokes-10 Reps
Hip Bridge-30 secs
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Scap Pulls-10 reps
Arch Hollows-10 reps
Strict or Jump to Strict Pull Up-5 reps
Kipping or Jumping Pull Up-5 reps
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Brief Skill Work!
COOLDOWN
Overhead Stretch-2 min R/L
Ring Chest Stretch-2 min
Seated Forward Fold-1 min
| Chris H | Yes | 172, 30lbs dumbells |
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