WOD Blog
 | Thu, Sep 27 2018 |  |
| WARM UP 9/27/18 | SKILLCON 9/27/18 | METCON 9/27/18 | 5PM WEIGHTLIFTING 9/27/18 | SHRED 9/27/18 |
WARM UP 9/27/18
(Check In)
FOAM ROLL-Calves, Upper and Lower Back, Hamstrings, Lats
GROUP WARM UP
2 Rounds
Machine-15/12 Calories
Step Up/Box Jump-10 reps
DB Strict Press-10 reps R/L
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YTWL's-10 reps each
Side Plank w/ leg raise-15 secs R/L
Walking Plank-30 secs
Downward Dog-30 secs
Wall Walk-2 reps
Handstand Hold-30 secs
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Scap Pulls-10 reps
Arch Hollows-10 reps
Strict KTC or TTB-5 reps
Strict or Jump to Strict Pull Up-5 reps
Kipping KTC or TTB-5 reps
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Brief Skillcon!
COOLDOWN
Banded Lat Stretch-2 min R/L
Banded Bully-1 min R/L
Rig Calf Stretch-1 min R/L
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SKILLCON 9/27/18
(Reps, Rx+, Rx2, Rx3)
5-3 Min Rounds
Strict HSPU-3-5 Reps
Machine-15/12 Calories
Strict Pull Up-AMRAP w/ time remaining
Score: Number of pull ups completed.
Rx+: Add a 4 inch deficit to HSPU
Rx: As written
Rx2: Sub strict HSPU to two abmats or pike push up, band assisted pull up
Rx3: Regular push ups, ring rows
| 1st | 48 Rx+ | Julia Goldst Thu, Sep 27, 2018 | | 2nd | 24 Rx2 | Emily M Thu, Sep 27, 2018 | | 1st | 60 Rx+ | Eric P Thu, Sep 27, 2018 | | 2nd | 54 Rx | Joshua B Thu, Sep 27, 2018 | | 3rd | 41 Rx | Derek N Thu, Sep 27, 2018 |
| Derek N | 41 Rx | | | Ian | 48 Rx2 | 2 abmats | | Seth B | 45 | 5 strict then 10 OHP@100# then bike and Strict PU | | Emily M | 24 Rx2 | | | Eric P | 60 Rx+ | quick singles! | | Joshua B | 54 Rx | | | Julia Goldst | 48 Rx+ | |
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METCON 9/27/18
(Time, Rx+, Rx2, Rx3)
For Time!
24-21-15-9
Box Jump (24''/20'')
DB Push Press (50#/35# pair)
TTB
Tip: Break DB and TTB early, don't do a large set that will gas you out from the get go. Start to push the pace during the 15's and really stomp on the gas for the 9's.
Goal: sub 14, Cap OFF at 17 minutes.
Rx+: Click this if you finish sub 12.
Rx: As written
Rx2: Step Ups allowed, 35#/20# pair, sub KTC
Rx3: 20''/16'', 20#/15# single DB, sub lying TTB
| 1st | 16:00 DNF Rx | Saori Thu, Sep 27, 2018 | | 2nd | 8:51 Rx2 | Julia Goldst Thu, Sep 27, 2018 | | 3rd | 9:20 Rx2 | Katriel-Maria Thu, Sep 27, 2018 | | 1st | 9:01 Rx+ | Seth B Thu, Sep 27, 2018 | | 2nd | 11:35 Rx+ | eli r Thu, Sep 27, 2018 | | 3rd | 11:59 Rx+ | Steve M Thu, Sep 27, 2018 |
| Steve M | 11:59 Rx+ | | | Derek N | 14:28 Rx2 | | | Ian | 15:29 Rx2 | 35# ktc | | Alyssa C | 14:55 Rx2 | Sub KTC | | Katheryn | 12:49 Rx2 | | | Scott B | 12:54 Rx2 | | | Diana W | 10:10 Rx2 | | | eli r | 11:35 Rx+ | | | Vince | 12:28 Rx2 | | | Ryan Pow | 16:11 Rx | | | Saori | 16:00 DNF Rx | I quit today. | | Seth B | 9:01 Rx+ | Can we make sub 12 Rx+?? | | Katriel-Maria | 9:20 Rx2 | | | Emily M | 16:21 Rx2 | Everything Rx except KTC | | Mitchell R | 16:26 Rx2 | Rx2 weight. | | Eric P | 16:23 Rx | How the heck does one do TTB? | | Joshua B | DNF Rx | | | Julia Goldst | 8:51 Rx2 | TTB |
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5PM WEIGHTLIFTING 9/27/18
(Weight)
—WARM UP—
Bike or row
PVC front rack stretch w/box
Prayer Pose
Inch worms-5
Hip rotations-20R/L
Pigeon stretch
Downward/Upward dog
GM w/BB-10
Power clean-5
Front squat-10
Jerk Progression
A. Clean Complex
1-Clean
1-Front Squat
B. Split or Push Jerk
3-3-3-3-3
As heavy as possible
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SHRED 9/27/18
(Time)
WARM UP w/ Todd or Seth
2min - Row
10 - Band Pull Aparts
10 - Band Press
10 - Band Pass Throughs
30 sec - Plank
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5min AMRAP
5 - Pull Ups or Ring Rows
5 - TTB
5- Ski Erg Cals
5min AMRAP
10 - Alt. DB Snatch
10 - Russian Twist
10 - DB Bench Press
5min AMRAP
15 - Push Ups
15 - Bicycle Crunches
15 - DB Push Press
5min AMRAP
20 - Push Balls
20 - Mtn. Climbers
20 - DB Bent Over Rows
Rest 1min between Rds. to transition to next station
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ROMWOD
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