WOD Blog
 | Mon, Dec 10 2018 |  |
 | Happy Birthday: Cherise |
| T.U.P 12/10/18 | SHRED 12/10/18 | ACCESSORY WORK (AFTER METCON) 12/10/18 | WARM UP 12/10/18 | Other Results |
T.U.P 12/10/18
(Time, Rx2, Rx3)
T.U.P.
15-12-9-6-3 Reps of:
Powerclean (135#/95#)
Pull Up
Front Squat (135#/95#)
Pull Up
Goal: Sub 14, CAP at 18 minutes.
Tip: This is a hero workout. Push yourself past what is comfortable to honor this individual.
Rx: As written
Rx2: 115#/75#, sub jump CTB
Rx3: 75#/55#, sub ring rows
| 1st | 12:51 Rx | Janelle Mon, Dec 10, 2018 | | 2nd | 13:22 Rx | Hayleigh Mon, Dec 10, 2018 | | 3rd | 15:13 Rx | Rachel T Mon, Dec 10, 2018 | | 1st | 13:09 Rx | Todd N Mon, Dec 10, 2018 | | 2nd | 14:40 Rx | Eric M Mon, Dec 10, 2018 | | 3rd | 15:29 Rx | Steve M Mon, Dec 10, 2018 |
| Cammon | 18:00 DNF Rx | didn't finish got through 6 cleans | | Ian | DNF Rx | finished 3 sets | | Alyssa C | DNF Rx | had 9 reps left. Finished 3 power cleans | | Vince | 17:43 Rx2 | | | Eric M | 14:40 Rx | | | Steve M | 15:29 Rx | | | Scott B | 18:00 Rx | 1 Rep of 9 Power Clean | | Heather Lo | 17:21 | 15lb bar, ring rows | | LuAnn | 18:00 DNF Rx3 | lighter weight, ring pullups | | Jeremy A | 18:00 Rx2 | lighter weight | | Kai | 18:00 Rx2 | Got past 9 | | Katheryn | 18:00 dnf Rx2 | 1 fs into 6s | | Bill | 18:00 DNF | modwod 135# jumping PU. completed 9 rep segment | | Saori | 18:00 DNF Rx | 3 FS & 3 PU left | | Rebecca W | 2 rounds and finished through 9 front squats Rx2 | | | Grant H | 17:30 Rx | | | Kou | 18:00 DNF Rx2 | 75# + kipping pull ups. Finished 9 +5 | | Todd N | 13:09 Rx | | | Keith C | 12:50 Rx3 | | | Steven A | 18:00 DNF Rx2 | Almost finished 9’s | | Rachel T | 15:13 Rx | | | Janelle | 12:51 Rx | | | Nate D | 17:56 Rx | Awful | | Josh C | 16:35 Rx | | | Wesly | 17:14 Rx | | | Bj | DNF Rx2 | | | Hayleigh | 13:22 Rx | |
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SHRED 12/10/18
(Time)
WARM UP W/ Bootzzzz or Steve Rogers
Row - 2min.
Band Pull Aparts - 10 reps
Band Front Raise - 10 reps
Band Good Mornings - 10 reps
Russian Swing - 10 reps
Plank - 30 secs
Push Ups - 5 Wide/5 Standard/5 close
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22min. AMRAP
500m - Row
15 - KB Swings
15 - Sit Ups
15 - Hand Release Push Ups
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ROMWOD
| 1st | 22:00 | Anna E Mon, Dec 10, 2018
Saori Mon, Dec 10, 2018 |
| Saori | 22:00 | had fun with Mia | | Anna E | 22:00 | 26# KB |
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ACCESSORY WORK (AFTER METCON) 12/10/18
(Reps)
3 sets:
A1. Lunge into Step Up-10 reps (5 each leg)
A2. Band Pull through-15 reps
A3. Rollouts-15 reps
REST 1 min
For the lunge into step up hold a DB pair at sides. Perform a lunge on one leg immediately into a step up on the opposite leg. Perform 5 lunges into step up per side.
| 1st | 3 sets Rx | Steven A Mon, Dec 10, 2018
Keith C Mon, Dec 10, 2018
Eric M Mon, Dec 10, 2018 | | 2nd | 2 sets Rx | Vince Mon, Dec 10, 2018 |
| Ian | all Rx | | | Vince | 2 sets Rx | | | Eric M | 3 sets Rx | | | Keith C | 3Rds Rx | | | Steven A | 3 sets Rx | |
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WARM UP 12/10/18
(Check In)
FOAM ROLL- Quads, Lats, Back
GROUP WARM UP
Air Squat/R Lunge/L Lunge/Jump Squat-Cycle Through 10 Times
Barbell Good Morning-15 reps (mix stances)
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Side Lying Leg Raise-10 reps R/L (3 sec eccentric)
Swimmers-15 reps
Frog Pose-30 secs
Praying Pose to Hammy-30 secs each position
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Scap Pulls-10 reps
Arch Hollows-10 reps
Strict Pull Up-3 reps
Kipping Pull Up-5 reps
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Clean Pull-5 reps
Clean High Pull-5 reps
Power clean-5 reps
Front Squat 5 reps
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Explain T.U.P. and add additional loading to barbell!
COOLDOWN
Banded Lat Stretch-2 mins R/L
Banded Hip Stretch-2 min
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