WOD Blog
 | Tue, Nov 27 2018 |  |
| METCON 11/27/18 | 5:30PM WEIGHTLIFTING 11/27/18 | WARM UP 11/27/18 | SHRED 11/27/18 | WEIGHTLIFTING 11/27/18 |
METCON 11/27/18
(Time, Rx+, Rx2, Rx3)
FOR TIME!
80 Burpee Box Jumps (24''/20'')
Goal: Sub 8, cap OFF at 12 minutes.
Rx+: Click this if you finish sub 6.
Rx: As written
Rx2: Step ups allowed, try some low jumps if you can!
Rx3: 20''/16'', step ups allowed or see coach for modwod!
| 1st | 7:32 Rx | Julia Goldst Tue, Nov 27, 2018 | | 2nd | 8:34 Rx | Alyssa D Tue, Nov 27, 2018 | | 3rd | 8:55 Rx | Avery W Tue, Nov 27, 2018 | | 1st | 7:17 Rx | Spencer Ch Tue, Nov 27, 2018 | | 2nd | 7:18 Rx | Seth B Tue, Nov 27, 2018 | | 3rd | 7:39 Rx | Robson Tue, Nov 27, 2018 |
| Eric F | 9:20 Rx | | | Cammon | 9:19 Rx | | | Steve M | 7:51 Rx | | | Vince | 8:52 Rx | | | Avery W | 8:55 Rx | | | Julia Goldst | 7:32 Rx | | | Ian | 11:30 Rx | | | Eric M | 8:54 Rx | | | Boots | 9;01 Rx | | | Luis Mu | 9:53 Rx | | | Cherise | 6:38 | 80 cal ski erg | | Derek N | 10:47 Rx | | | Seth B | 7:18 Rx | | | Saori | 9:28 Rx | Took a break twice (about 15 sec each). I should have kept going. | | Spencer Ch | 7:17 Rx | | | Benjamin Ru | 11:30 Rx | | | Alyssa D | 8:34 Rx | | | Sarah K | 11:53 Rx3 | Sub incline push-up to step up | | Robson | 7:39 Rx | | | Louise | 12:00 Rx2 | 76 burpees box step ups | | Janelle | 9:18 Rx | | | Keith C | 10:51 Rx2 | | | Brett L | 8:40 Rx | | | Rachel T | 9:24 Rx | | | Hayleigh | 9:33 Rx | | | Deven D | 8:55 Rx | | | John Lu | 10:11 Rx | | | Wesly | 9:25 Rx | |
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WARM UP 11/27/18
(Check In)
FOAM ROLL-Lats, Quads, Chest
GROUP WARM UP
Jumping Jacks-20 reps
High Knees-20 reps
Burpee Step Up-10 reps
Lateral Step Up-5 reps R/L
Box Jump-5 reps
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Plate Internal/External Rotation (light)-15 reps R/L
3 Scap Push Ups+1 push up with 3 sec eccentric-5 total reps
Table Tops Fingers Facing away from you-7 reps
Table Tops Fingers Facing Towards you-7 reps
Downward Dog w/ Foot Crossed-20 secs R/L
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Begin to Warm Up Bench Press!
COOLDOWN
Rig Pec Stretch-2 mins R/L
Rig Calf Stretch-1 min R/L
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SHRED 11/27/18
(Time)
Warm Up w/ Todd or Seth
Bike - 2min
Air Squats - 15 reps
Step Ups - 10 reps
Band GM - 10 reps
Band Lateral Side Step R/L - 10m
Prayer Pose - 30 secs
Pigeon Stretch R/L - 30 secs
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For Time 10min. Cap
10-9-8-7-6-5-4-3-2-1
DB Box Step Overs
KB Goblet Squats
Rest 2min.
For Time 15min. Cap
5rds
15 - DB Deadlifts
15/12 - Bike Cals
10 - D-Ball Over Shoulder
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ROMWOD
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WEIGHTLIFTING 11/27/18
(Weight)
WEEK 1
20-25 min timer:
A1. Bench Press 5-5-5-5-5
A2. Push Ups or Dips-10-10-10-10-10
REST 2-3 minutes
Use your strongest grip on the bench press and add weight each set. Start around 70% of your max or a light/moderate load. Scale A2 to be challenging for you whether that be adding or weight or using band assistance. Make sure to rest between each superset.
| 1st | 180 Rx | Julia Goldst Tue, Nov 27, 2018 | | 2nd | 145 Rx | MANAGER Tue, Nov 27, 2018 | | 3rd | 125 Rx | Janelle Tue, Nov 27, 2018 | | 1st | 220 Rx | Ryan Pow Tue, Nov 27, 2018 | | 2nd | 205 Rx | Ian Tue, Nov 27, 2018 | | 3rd | 190 Rx | Bill Tue, Nov 27, 2018
Eric M Tue, Nov 27, 2018 |
| Vince | 135 Rx | | | Julia Goldst | 180 Rx | 150-160-170-180-155, push ups with 10# plate on back | | Ryan Pow | 220 Rx | | | Ian | 205 Rx | got help on the last two reps | | Eric M | 190 Rx | | | Rhea | 80 Rx | 60 bar pushups, 20 sidesteps onto plate | | Heather Lo | 73 Rx | boxsteps & box pushups | | Kai | 125 Rx | | | Derek N | 165 Rx | | | Cherise | 105 Rx | failed last rep @115 | | Saori | 85 Rx | | | Alyssa C | 115 Rx | Failed 120 on 5th set | | MANAGER | 145 Rx | | | Spencer Ch | 185 Rx | | | Janelle | 125 Rx | 130x4 | | Keith C | 120 Rx | | | Brett L | 185, push-ups w/#25 Rx | | | Steven P | 125 3 reps, push-ups, prev 1 rep 115 Rx | | | Alyssa D | 90 Rx | | | Wesly | 185 Rx | 135-155-165-175-185 | | Bill | 190 Rx | |
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