WOD Blog
 | Mon, Oct 15 2018 |  |
| PULL UP COMPLEX 7-28-20 | METCON 10/15/18 | WARM UP 10/15/18 | SHRED 10/15/18 |
PULL UP COMPLEX 7-28-20
(Rounds, Rx+, Rx2, Rx3)
Pull Up Complex
w/ a 15 min Timer Complete:
5 Sets
BMU-1 rep
Strict CTB-3 reps
Strict Pull Up-5 reps
Strict KTC-7 reps
REST 2 min
*Try to complete complex unbroken or in as few sets as possible.
Purple Rx+: Add a Medball 10#/6# or light DB between legs
Blue Rx: As written
Orange Rx2: Modify complex (ex. omit BMU) or Sub 5x7 strict band assisted pull ups and 5x10 Strict KTC
Yellow Rx3: 5x12 Lat pulldown, 5x12 Sit Ups
| 1st | 5 Rx | Alyssa D Mon, Oct 15, 2018 | | 1st | 4 Rx | Eric P Mon, Oct 15, 2018 | | 2nd | 5 Rx2 | Jonathan A Mon, Oct 15, 2018 | | 3rd | 4 Rx2 | Keith C Mon, Oct 15, 2018
Pete Mon, Oct 15, 2018 |
| 1st | 5 Rx | Alyssa D Mon, Oct 15, 2018 | | 2nd | 3 Rx2 | Rachel T Mon, Apr 8, 2019 | | 1st | 5 rds Rx | Eric M Mon, Apr 8, 2019 | | 2nd | 4 Rx | Eric P Mon, Oct 15, 2018 | | 3rd | 2 Rx | Derek N Mon, Apr 8, 2019 |
| Pete | 4 Rx2 | used gray band | | Eric P | 4 Rx | | | Keith C | 4 Rx2 | | | Jonathan A | 5 Rx2 | No BMU | | Alyssa D | 5 Rx | Completed 1st round. Used a band for pull ups 2-5 and no BMU. |
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METCON 10/15/18
(Reps, Rx+, Rx2, Rx3)
15 Min AMRAP
Powersnatch-5 reps (95#/65#)
TTB-10 reps
Air Squat-15 reps
Goal: 270+ 9 rounds+
Tip: With this template, the goal would be to keep moving the entire workout with few breaks. Try and pace to allow that.
Rx+: Click this if you get over 330 reps (11 rounds).
Rx: As written
Rx2: 75#/55#, sub KTC
Rx3: 45#/35#, sub lying TTB
| 1st | 345 Rx+ | Julia Goldst Mon, Oct 15, 2018 | | 2nd | 248 Rx | Saori Mon, Oct 15, 2018 | | 3rd | 242 Rx | Alyssa D Mon, Oct 15, 2018 | | 1st | 339 Rx+ | Seth B Mon, Oct 15, 2018 | | 2nd | 321 Rx | Nate D Mon, Oct 15, 2018 | | 3rd | 300 Rx | Steve M Mon, Oct 15, 2018 |
| Eric M | 165 Rx | | | Tracie | 225 Rx2 | | | Ian | 300 Rx2 | | | Diana W | 250 | 45# bar except for 2 rounds was 35#, ktc with 1 ttb | | Luis Mu | 240 Rx | | | Steve M | 300 Rx | | | Katheryn | 164 Rx2 | rx2, except TTB | | Cherise | 335 | modwod: DB snatch 20#, sit ups, squats | | Scott B | 179 Rx | 5+29 | | Vince | 305 Rx2 | 85# | | Rebecca C | 169 Rx2 | | | Derek N | 191 Rx | | | Bill | 255 | modwod 95# snatch, KTC | | Seth B | 339 Rx+ | No 400 but getting over a cold | | Katriel-Maria | 245 Rx2 | Did 2ttb + 8 ktc each round | | Julia Goldst | 345 Rx+ | | | Saori | 248 Rx | | | Pete | 131 Rx | | | Nate D | 321 Rx | | | Louise | 240 Rx3 | | | Alyssa D | 242 Rx | no knee pain | | Hayleigh | 230 Rx | | | Eric P | 191 Rx | | | Wesly | 225 Rx | | | Keith C | 300 Rx2 | | | Robson | 245 Rx | | | Jonathan A | 300 Rx2 | | | Janelle | 224 Rx | | | Todd N | 276 Rx | | | Brad Le | 242 | Shoulder/Strict Toe Raises on Ground to wall | | Brett L | 245 Rx | |
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WARM UP 10/15/18
(Check In)
FOAM ROLL: Lats, Traps, Back, Quads
GROUP WARM UP
Machine-20/15 Calories
Bring Sally Up w/ Body weight
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Band Side Shuffle-20 reps R/L
Diagonal Pull Apart-15 Reps
Lying Pull Apart-15 reps
Spiderman to Hammy-30 secs R/L
SL Hip Bridge-30 secs
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Band Pulldown-10 reps
Band Face Pull-10 reps
Dead Hang-20 secs
Arch Hollows-10 reps
Strict Pull Up-5 reps
Regular Kipping Pull Up-5 reps
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Snatch Grip Row-10 reps
Snatch Deadlift-5 reps
Snatch High Pull-5 reps
Powersnatch-5 reps
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Keep bars out and brief skill work
COOLDOWN
Banded Hip Stretch-2 min R/L
Overhead Stretch-2 min R/L
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SHRED 10/15/18
(Time)
WARM UP w/ Todd or Seth
2rds
20 - Jump Jacks
5 - Burpees
5 - Sit Ups
5 - Step Ups
10 - Band GM’s
10 - Band Press
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40-30-20-10
Devil’s Press - DB’s 35#/20#
Russian Twists - 35#/25#
Assisted Box Jump Overs
KTC
Cap - 28 min.
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ROMWOD
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