WOD Blog
 | Thu, Oct 11 2018 |  |
 | Happy Birthday: Mike C |
| METCON 10/11/18 | WARM UP 10/11/18 | SKILL WORK 10/11/18 | 5PM WEIGHTLIFTING 10/11/18 | SHRED 10/11/18 |
METCON 10/11/18
(Reps, Rx2, Rx3)
17 Min AMRAP
2-4-6-8-10 etc.
TTB
Burpee to Target (pull up bar)
*After each round run 150 m. Run does not count towards score.
Goal: Mystery
Tip: It's easy to start fast with this type of template. Stay calm in the beginning and keep a steady pace.
Rx: As written
Rx2: Sub KTC
Rx3: See coach for additional modifications.
| 1st | 180 Rx | Julia Goldst Thu, Oct 11, 2018 | | 2nd | 131 Rx | Hayleigh Thu, Oct 11, 2018
Janalyn Thu, Oct 11, 2018 | | 3rd | 125 Rx | Saori Thu, Oct 11, 2018 | | 1st | 177 Rx | Charles G Thu, Oct 11, 2018 | | 2nd | 164 Rx | Tyler S Thu, Oct 11, 2018 | | 3rd | 151 Rx | Robson Thu, Oct 11, 2018 |
| Eric P | 112 Rx | | | Cammon | 90 Rx | | | Scooter | 150 Rx3 | | | Scott Chr | 144 Rx | | | Grant H | 144 Rx | | | Alyssa C | 129 Rx2 | Some TTB | | Charles G | 177 Rx | | | Ian | 120 Rx2 | Half TTB, half KTC | | Heather Lo | 89 | sit ups and bar pushup and jump | | Cherise | 105 Rx2 | | | Scott B | 135 Rx2 | 7 or 8 out of 16 burpees | | Tyler S | 164 Rx | | | Steve Je | 116 Rx | This one sucked :) LOL | | Vince | 150 Rx | 6 TTB into RND 18 | | Bill | 112 Rx2 | | | Saori | 125 Rx | | | Katheryn | 82 Rx | | | Julia Goldst | 180 Rx | | | Wesly | 144 Rx | | | Louise | 84 Rx2 | | | Robson | 151 Rx | 16+7 | | Janalyn | 131 Rx | | | Hayleigh | 131 Rx | Jana is the real MVP | | Jonathan A | 104 Rx | | | Janelle | 120 Rx | | | Alfonso | 128 Rx | |
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WARM UP 10/11/18
(Check In)
FOAM ROLL- Hamstring, Back, Calves, Lats
GROUP WARM UP
Jog-300 m
Frankensteins-20 m
Monster Walks-20 m
Standing Hip Rotations-20 m
Butt Kickers-20 m
Crab Walk-20 m
Bear Crawl-20 m
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YTWL's-10 reps each position
Scap Push Ups-10 reps
Push Ups w/ Pause at bottom-5 reps
Side Plank-15 secs R/L
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Scap Pulls-10 reps
Strict Pull Up (slow eccentric)-5 reps
Arch Hollows-10 reps
KTC or TTB-5 reps
Dip (slow eccentric)-5 reps
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Brief Skill Work
COOLDOWN
Overhead Stretch-2 min R/L
Banded Bully-1 min R/L
Downward Dog w/ Foot Crossed-1 min R/L
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SKILL WORK 10/11/18
(Reps, Rx+, Rx2, Rx3)
15 Min Timer:
3-4 Sets for Max Reps
Strict Pull Up-Max Consecutive Reps
Ring Dip-Max Consecutive Reps
Rest 2 min
Score is number of reps completed.
Rx+ Sub Ring Muscle Up
Rx: As written
Rx2: Sub band assisted pull ups, band assisted ring or matador dips. Use a band that allows over 5 reps.
Rx3: Sub Ring Row, Push Ups
| Steve M | 78 Rx | | | Eric P | 54 Rx | | | Scott Chr | 25 Rx+ | RMU | | Ian | 79 Rx2 | | | Scott B | 8 | 8 strct pu | | Tyler S | 68 Rx | | | Wesly | 44 Rx | 7-5-5-5 | | Julia Goldst | 22 Rx+ | 6-6-5-5 | | Alfonso | 77 Rx | |
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5PM WEIGHTLIFTING 10/11/18
(Time)
WARM UP
Bike - 20cal
3 rounds:
5 burpees
10 box jumps
pull aparts
Banded Push press
PVC lat stretch
Spiderman to hammy
pideon
inch worm
w/BB
hang power clean
front squat
split or push jerk
A. 1RM CLEAN AND JERK
*make 10# jumps per set starting at 65%
*rest for 3 mins in between sets
B. ROM WOD/Mobility work
| Janelle | 200# Rx | Tried to go for 207#, no go. | | Pete | 205 Rx | |
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SHRED 10/11/18
(Time)
WARM UP w/ Todd or Seth
Air Squats - 10 reps
Step Ups - 10 reps
Plank - 30 secs
Band GM - 10 reps
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50-40-30-20-10
Ball Slams
Sit Ups
KB Sumo Deads
Box Step Overs
Air Squats
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ROMWOD
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