WOD Blog
 | Fri, Sep 21 2018 |  |
| METCON 9/21/18 | WEIGHTLIFTING 9/21/18 | WARM UP 9/21/18 | SHRED 9/21/18 |
METCON 9/21/18
(Reps, Rx+, Rx2, Rx3)
14 Min AMRAP of:
Thrusters (165#/115#)-1-2-3-4-5-6-7-8-etc.
KB Swings-15 Reps (53#/35#)
Complete one thruster then 15 swings, 2/15, etc. for the duration of the workout.
Goal: Aim to complete your KB swings unbroken and break up thrusters early!
This workout will prepare you to swing your kids at the park then hold them as you load them into the van when it's time to go home!
Rx+: 175#/125#, sub SDHP 75#/55#
Rx: As written
Rx2: 125#/85#, 35#/26#
Rx3: 100#/70#, 26#/20#
| 1st | 159 Rx2 | Cherise Fri, Sep 21, 2018 | | 2nd | 158 Rx2 | Alyssa D Fri, Sep 21, 2018 | | 3rd | 138 Rx2 | Katriel-Maria Fri, Sep 21, 2018 | | 1st | 135 Rx+ | Kyle T Fri, Sep 21, 2018 | | 2nd | 161 Rx | Seth B Fri, Sep 21, 2018 | | 3rd | 135 Rx | Scott Chr Fri, Sep 21, 2018 |
| Nick | 70 Rx2 | 125 and 53 | | Wesly | 112 Rx | | | Ryan Pow | 96 Rx | | | Derek N | 93 Rx2 | 5 rounds + 3 thrusters | | Katheryn | 144 Rx3 | 7 rnds + 11 | | Vince | 168 Rx3 | 9 rnds + 3 | | Bill | 111 Rx2 | | | Katriel-Maria | 138 Rx2 | | | Seth B | 161 Rx | 8+20 | | Eric P | 111 Rx | 6 rounds | | Kyle T | 135 Rx+ | | | Janalyn | 118 Rx2 | 85# thruster, 35# kb | | Jonathan A | 111 Rx2 | Front Squat on Rounds 4-6. | | Scott Chr | 135 Rx | | | Robson | 111 Rx | | | Alyssa D | 158 Rx2 | No knee pain! | | Deven D | 111 Rx | | | Todd N | 115 Rx | | | Cherise | 159 Rx2 | 8+3 |
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WEIGHTLIFTING 9/21/18
(Weight)
WEEK 1
Deadlift
5-5-5-5-5-MR
Begin at 70% add weight each set. Focus on maintaining proper midline. Perform 1 max rep set of Romanian Deadlifts at 75% of what you hit for heaviest 5.
| 1st | 235 Rx | Alyssa C Fri, Sep 21, 2018 | | 2nd | 215 Rx | Cherise Fri, Sep 21, 2018 | | 3rd | 150 Rx | Katheryn Fri, Sep 21, 2018 | | 1st | 495 Rx | Kyle T Fri, Sep 21, 2018 | | 2nd | 405 Rx | Nick Fri, Sep 21, 2018 | | 3rd | 370 Rx | Eric P Fri, Sep 21, 2018
Seth B Fri, Sep 21, 2018 |
| Nick | 405 Rx | 305 MR for 8 | | Wesly | 335 Rx | 245 x10 RDL | | Ryan Pow | 365 Rx | 275 MR for 7 | | Derek N | 275 Rx | Max Reps: 195 - 5 reps | | Alyssa C | 235 Rx | | | Katheryn | 150 Rx | TNG, RDL 5@135# | | Vince | 275 Rx | max reps 205 - 8 | | Bill | 355 Rx | MR 265# for 8 | | Seth B | 370 Rx | 315-325-340-355-370-265x15 | | Eric P | 370 Rx | 290, 310, 330, 350, 370, MR 275 for 9 | | Kyle T | 495 Rx | 515 x 4 reps | | Jonathan A | 225 Rx | | | Cherise | 215 Rx | TnG, no belt |
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WARM UP 9/21/18
(Check In)
FOAM ROLL-Lats, Quads, Hamstrings, Back
6 Min AMWAP
SA KB Deadlift-5 reps R/L
Russian KB Swing-10 reps
American KB Swing-5 reps
KB Press-5 reps R/L
KB Thruster-5 reps R/L
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Samson Stretch-30 secs
Hip Rotations-20 reps R/L
Hip Bridge-30 secs
Scorpions-10 reps
Walking Plank-30 secs
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Good Morning-10 reps
Deadlift w/ 3 sec eccentric-5 reps
Deadlift regular Tempo-5 reps
Strict Press-5 reps
Front Squat-5 reps
Thruster-5 reps
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Brief weightlifting!
COOLDOWN
Banded Hamstring Stretch-2 min R/L
Banded Lat Stretch-2 min R/L
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SHRED 9/21/18
(Time)
WARM UP w/ Todd or Seth
400m - Jog
10 - Push Ups
5 - Push Balls
10 - Band High Pull
10 - Band GM’s
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Chipper
1000m Row or 800m - Run
70 - Push Balls
60 - KB Sumo High Pull
50 - Push Ups
40 - DB Power Clean
30 - Devil’s Row (DB’s)
20 - Dips
10 - Burpee Pull Ups
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ROMWOD
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