WOD Blog
 | Mon, Sep 24 2018 |  |
 | Happy Birthday: Sara G & Lily Joh |
| SKILL WORK 9/24/18 | WARM UP 9/24/18 | METCON 9/24/18 | SHRED 9/24/18 |
SKILL WORK 9/24/18
(Weight)
w/ an 18 Min Timer:
Perform 3-4 sets of the following:
Farmers Carry (AHAP)-100 m
Band Pull Through or Good Morning (slow and controlled)-20 reps
Paloff Press w/ rotation-10 reps R/L
*Try to use a weight on the farmers carry that is challenging to hold for 100 m. Build each set if possible.
| 1st | 70 Rx | Deven D Mon, Sep 24, 2018
Eric M Mon, Sep 24, 2018
Wesly Mon, Sep 24, 2018 | | 2nd | 55 Rx | Vince Mon, Sep 24, 2018
Derek N Mon, Sep 24, 2018 | | 3rd | 50 Rx | Ian Mon, Sep 24, 2018 |
| Derek N | 55 Rx | | | Vince | 55 Rx | | | Ian | 50 Rx | | | Wesly | 70 Rx | KB | | Eric M | 70 Rx | | | Deven D | 70 Rx | |
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WARM UP 9/24/18
(Check In)
FOAM ROLL- Quads, back, forearms, hamstrings
GROUP WARM UP
Machine (row or ski preferred)-15 calories
Plate to Overhead-15 reps
Plate Row-10 reps
Plate Squat-10 reps
Plate Thruster-5 reps
Plate Rotation-10 reps R/L
Russian Twist-20 Reps Total
Bodyweight Lunge-10 reps Total
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Donkey Kick to Fire Hydrant-10 reps each R/L
Frog Pose-30 secs
Stationary Inchworm into Upward Dog-5 reps
Thumbs Up-10 reps
Breaststrokes-10 reps
Pray Pose to Hammy-30 secs
SL Hip Bridge-15 secs R/L
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Begin Skill Work!
COOLDOWN
Banded Hamstring Stretch-2 min R/L
Couch Stretch-2 min R/L
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METCON 9/24/18
(Reps, Rx+, Rx2, Rx3)
3 Rounds for max REPS:
2 Min AMRAP
Wallball-20 reps (20#/10'-14#/9')
Row or Ski-AMRAP w/ time remaining
REST 1 min
2 Min AMRAP
Goblet Lunges (50#/35#)-20 reps TOTAL
DB Snatch (50#/35#)- AMRAP w/ time remaining
REST 1 min
*Athletes may choose either couplet to start with. Score is reps completed of AMRAP movements.
Tip: Aim to complete your buy-in movements in two sets or less. Stay focused on AMRAP movements and keep working hard until the timer beeps.
Rx+: 30#/10'-20#/9', 70#/50#
Rx: As written
Rx2: 14#/9'-10#/8', 35#/20#
Rx3: 10#/8'-6#/8', bodyweight lunges, 20#/12#
| 1st | 124 Rx | Alyssa C Mon, Sep 24, 2018 | | 2nd | 120 Rx | Saori Mon, Sep 24, 2018 | | 3rd | 104 Rx | Hayleigh Mon, Sep 24, 2018 | | 1st | 175 Rx | Seth B Mon, Sep 24, 2018 | | 2nd | 144 Rx | Todd N Mon, Sep 24, 2018 | | 3rd | 142 Rx | Charles G Mon, Sep 24, 2018 |
| Steve M | 122 Rx | | | Kristin | 94 Rx3 | | | Alyssa C | 124 Rx | | | Ryan Pow | 111 Rx | | | Derek N | 88 Rx | | | Diana W | 100 Rx2 | | | Cherise | 74 Rx | | | Heather Lo | 65 | mod to 20'' box 6# ball and 10# DB | | Luis Mu | 102 Rx | | | Katheryn | 110 Rx2 | | | Vince | 107 Rx | | | Brenda L | 70 Rx | | | eli r | 90 Rx | | | Scott B | 95 Rx2 | Ski ERG | | Shane | 87 Rx | | | Seth B | 175 Rx | | | Charles G | 142 Rx | | | Bill | 73 Rx2 | modwod 50# DB snatch | | Saori | 120 Rx | | | Julia Goldst | 144 Rx2 | 35# DB snatch | | Katriel-Maria | 103 Rx | | | Megan A | 111 Rx2 | ski 10 calsx3, #10wb, #20db lunges 26,26,29 snatch | | Ian | 81 Rx2 | 40# dB | | Wesly | 132 Rx | | | Eric M | 92 Rx | | | Janalyn | 64 Rx | | | Todd N | 144 Rx | | | Robson | 129 Rx | | | Deven D | 132 Rx | | | Hayleigh | 104 Rx | | | Jonathan A | 118 Rx2 | Ski Erg. |
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SHRED 9/24/18
(Reps)
WARM UP w/ Todd or Seth
2min - Row
1min - Jump Rope
5 - Push Ups
5 - Russian Swings
10 - Band GM’s
10 - Pull Aparts
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4rds - 6min intervals
10 - Burpees
15 - KB Swings
20 - TTB or KTC
25 - Double Unders or Single's 2x
Remainder of time Row for Max Cals
Rest 1min between Rds
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ROMWOD
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