WOD Blog
 | Thu, Oct 4 2018 |  |
| METCON 10/4/18 | ISOMETRIC FUN 8/29/19 | WARM UP 10/4/18 | SHRED 10/4/18 | 5PM WEIGHTLIFTING 10/4/18 |
METCON 10/4/18
(Time, Rx+, Rx2)
5 Rounds For Time of:
Overhead Reverse Lunge-20 reps (50#/35#, single DB-10 reps per arm)
Double Under-30 reps
Wall Walks-3 reps*
*Rx standard for wall walk is chest and thighs touching wall.
Tip: This workout is a shoulder burner. Try to stay relaxed on your double unders and establish a steady pace early on.
Goal: sub 12, CAP off at 16 minutes.
Rx+: 70#/50#, sub 10 m handstand walk
Rx: As written
Rx2: 35#/20#, lateral hops over DB, sub seal walk 10 m or wall walk part of the way up.
Rx3: Body weight lunge, singles, sub 30 second push up plank hold
| 1st | 11:40 Rx | Siena Thu, Oct 4, 2018 | | 2nd | 13:02 Rx | Julia Goldst Thu, Oct 4, 2018 | | 3rd | 13:58 Rx | Alyssa C Thu, Oct 4, 2018 | | 1st | 13:22 Rx+ | Eric M Thu, Oct 4, 2018 | | 2nd | 9:20 Rx | Steve M Thu, Oct 4, 2018 | | 3rd | 11:37 Rx | Todd N Thu, Oct 4, 2018 |
| Steve M | 9:20 Rx | | | Cammon | 15:17 | rx2 but started rx | | Eric M | 13:22 Rx+ | | | Alyssa C | 13:58 Rx | | | Heather Lo | 15:00 | 4 rounds single jumps & body reverse lunge, 3.5 reps seal crawl | | Ian | DNF Rx2 | | | Luis Mu | 14:21 Rx | | | Diana W | 14:03 | seal walks on knees, 20# first 2 rounds 15# last 3 | | Scott B | 16:00 Rx2 | | | Derek N | 14:30 Rx2 | | | Katheryn | 14:51 Rx2 | double unders, seal walk | | Vince | 14:01 Rx2 | 35# DB all else RX (DUs and wall walks) | | Seth B | 13:53 | knee pain on lunge, 20 PU 40 DU 20 DB Bench w 55# | | Julia Goldst | 13:02 Rx | | | Wesly | 13:07 Rx | | | Scott Chr | 12:48 Rx | | | Janalyn | 16:00 DNF Rx2 | 20# DB, everything else rx. Not my workout. So frustrating. | | Deven D | 12:37 Rx | | | Todd N | 11:37 Rx | | | Eric F | 12:53 Rx | | | Saori | 14:21 Rx | | | Siena | 11:40 Rx | 10m handstand walk in place of wall walks |
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ISOMETRIC FUN 8/29/19
(No Results Tracked)
EMOM 12
Min 1: Chin Up Hold 10-30 seconds
Min 2: L-sit or Hollow Hold 10-30 seconds*
Min 3: Face Pulls-15 reps
Min 4: Side Plank off Hand w/ Leg Raise-15 secs R/L
*Preferably the L-Sit will be done off paralletes, Rings, Matador Station, or Stacked Plates NOT hanging.
Start on any station. If the length of holds doesn't challenge you, feel free to lengthen them or add weight.
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WARM UP 10/4/18
(Check In)
FOAM ROLL- Back, Traps, Quads, Hamstrings, Calves
GROUP WARM UP
Jump Rope-2 mins
Stationary Lunges w/ Fingers Interlaced-20 reps
Athletic Burpee-10 reps
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Samson Stretch-30 secs R/L
YTWL's-10 reps each position
Hollow Hold-30 secs
Side Plank-15 secs R/L
Shoulder taps in Downward Dog-10 reps
Handstand Hold-30 secs
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Scap Pulls-10 reps
Supinated Hang-15 secs
Chin Up Hold-10 secs
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Explain Skill!
COOLDOWN
Lateral Band Opener-2 min R/L
Banded Hip Stretch-2 min R/L
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SHRED 10/4/18
(Time)
WARM UP w/ Todd or Seth
200m Jog
20 secs High Knees in Place
20 sec Butt Kickers in Place
30 secs Spider-Man/Hammy
30 secs Prayer Pose
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4rds
45sec on 15sec off
40m Plate Push
BW Lunges
Air Squats
Sit Ups
2 min Run 300m
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ROMWOD
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5PM WEIGHTLIFTING 10/4/18
(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 AND JERK
1- Clean
1- Jerk
*up to 90%, rest at least 2 min between sets
B. ACCESSORY
12-10-8 of Close Grip Bench Press
30 roll outs
| Deven D | 255 Rx | Clean felt good. Jerk not so much. | | Janelle | 185 Rx | | | Jonathan A | 150 Rx | PR |
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