WOD Blog
 | Thu, Oct 25 2018 |  |
 | Happy Birthday: Aleigh & John Li |
| SHRED 10/25/18 | SKILLCON 10/25/18 | METCON 10/25/18 | WARM UP 10/25/18 | 5PM WEIGHTLIFTING 10/25/18 | Other Results |
SHRED 10/25/18
(Time)
WARM UP w/ Todd or Seth
Bike - 1min
Row - 1min
Band Press - 10 reps
Band GM’s - 10 reps
Hip Rotations R/L - 20 reps
Samson Stretch R/L - 30 secs
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“Watch Your Six”
6min AMRAP
15/12 Cal Bike
10 TTB/KTC
REST 1min
6min AMRAP
10/8 Cal Bike
12 Goblet Squat
REST 1min
6min AMRAP
15/12 Cal Row
10 DB Thrusters
REST 1min
6min AMRAP
10/8 Cal Row
12 DB Deadlifts
REST 1min
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ROMWOD
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SKILLCON 10/25/18
(Reps)
15 min timer
6 rounds of
Strict Chin Up-5 reps or Legless Rope Climb (2 ascents)
Ab Rollouts or barbell Rollouts-10 reps
L-Sit hold of rings or Hollow Body hold-20 secs
REST 1 min repeat
For those able you can increase ROM on strict Chin Up to CTB or add weight or choose legless rope climb.
| Vince | 21 Rx | 9 rope climbs, 2 minute L sit, 10 rollouts | | Keith C | 6Rds Rx | 30strict chin-ups, 60 roll outs, 6x20sec.HBH | | Alfonso | 5 Rds Rx | 25 Chin Up, 50 roll, 100 sec L |
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METCON 10/25/18
(Reps, Rx+, Rx2, Rx3)
17 Min AMRAP:
5-10-15-20-25 etc.
Box Jump (30''/24'')
Deadlift (135#/95#)
*EMOM complete 12 Russian Twists (35#/25#), feet elevated. Russian twists DO NOT count towards your score.
*At 321 go (minute 0) start on box jumps.
Goal: Mystery
Tip: Keep fast transitions between movements, especially when moving to and from the Russian twists to have a lot of working time each minute.
Rx+ 36''/30'', 165#/115#
Rx: As written
Rx2: 24''/20'', step ups allowed, 25#/15#, 115#/75#, feet down if needed
Rx3: 20''/16'', 15#/10#, 75#/55#
| 1st | 217 Rx | Saori Thu, Oct 25, 2018 | | 2nd | 205 Rx | Alyssa C Thu, Oct 25, 2018 | | 3rd | 166 Rx | Janalyn Thu, Oct 25, 2018 | | 1st | 247 Rx | Alfonso Thu, Oct 25, 2018 | | 2nd | 222 Rx | Robson Thu, Oct 25, 2018 | | 3rd | 211 Rx | Boots Thu, Oct 25, 2018 |
| Katie H | 124 Rx | First Rx in a while! | | Ryan Pow | 162 Rx | | | Tracie | 211 Rx2 | | | Heather Lo | 17:00 | 16 ' step, 35lb deadlift, 10lb russians | | Julia Goldst | 175 | Modwod: row calories and strict press (65#), kept Russian twist EMOM | | Scott B | 154 Rx | Finished 25 + 4 reps BoxJ | | Lance | 151 Rx | | | Vince | 180 | 24' box jumps, all else RX | | Saori | 217 Rx | | | Ian | 150 Rx2 | 24' box for some | | Wesly | 210 Rx | Finished round of 30 | | Ernesto Corella | 125 Rx2 | | | Janalyn | 166 Rx | | | Deven D | 175 Rx | | | Keith C | 210 Rx2 | | | Robson | 222 Rx | 30+12 | | Janelle | 164 Rx | | | Courtney Chr | 161 Rx2 | 24' box jumps, 75lbs dead lift, 15lbs for Russian twists | | Alfonso | 247 Rx | 24' step ups | | Boots | 211 Rx | | | Shane | 137 Rx | | | Alyssa C | 205 Rx | |
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WARM UP 10/25/18
(Check In)
FOAM ROLL- Lats, Calves, Upper Back
GROUP WARM UP
2 Rounds
Jumping Jacks-20 reps
Pogo Jumps-20 reps
Lateral Hops over Barbell-20 reps
Four Square Hops-20 reps
Barbell GM-10 reps
Step Up/Box Jump-10 reps
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Thumbs Up-10 reps
Breastrokes-10 reps
Scorpion-10 reps
Downward Dog-30 secs
Hollow hold-30 secs
Hip Bridge-30 secs
Deadlift w/ pause-10 reps
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Chin Up Hang-30 secs
Strict Chin Up (slow eccentric)-3 reps)
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Go over skill work. Warm up a few box jumps before metcon.
COOLDOWN
Puppy Dog-2 mins
Calf Smash-2 mins R/L
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5PM WEIGHTLIFTING 10/25/18
(Weight)
--WARM UP--
Bike or row
Banded pull aparts
Banded Good mornings
banded face pulls
banded pull downs
inch worms with push up
downward dog w/calf stretch
pigeon
frog stretch
--w/barbell--
snatch grip deadlifts
back squats
A. SNATCH PULLS
5-5-5-5-5-5
*all at 90% of max snatch
B. BACK SQUAT
5-5-5-5-5-5
*all at 70-75% of max back squat
| Jonathan A | 115 Snatch. 185 BS Rx | | | Alyssa C | 125# snatch pull; 185# bs Rx | |
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