WOD Blog
 | Thu, Jan 3 2019 |  |
| METCON 1/3/19 | SKILL WORK 1/3/19 | WARM UP 1/3/19 | SHRED 1/3/19 |
METCON 1/3/19
(Reps, Rx+, Rx2, Rx3)
6 Rounds 2 min ON/1 min OFF of:
TTB-8 reps
Front Rack Stationary Lunge-8 reps (95#/65#)
Tip: This workout has built in rest, really try to push your pace during each two minute interval. A good way to keep your head in the game is to try and match or beat the number of reps you complete each round.
Goal: 190+ Reps
Rx+: Sub KTE, 115#/75#
Rx: As written
Rx2: 75#/55#, sub KTC
Rx3: 65#/45# or DB pair, sub Sit Ups or See coach for MODWOD.
| 1st | 217 Rx | Saori Thu, Jan 3, 2019 | | 2nd | 278 Rx2 | Diana W Thu, Jan 3, 2019 | | 3rd | 128 Rx3 | Louise Thu, Jan 3, 2019 | | 1st | 250 Rx+ | Charles G Thu, Jan 3, 2019 | | 2nd | 244 Rx+ | Wesly Thu, Jan 3, 2019 | | 3rd | 186 Rx+ | Todd N Thu, Jan 3, 2019 |
| Charles G | 250 Rx+ | | | Kai | 184 Rx2 | ktc = RX2 | | Megan A | 211 | First and last round TTb others KTC, #55 | | Cammon | 219 Rx | | | Scooter | 184 Rx3 | | | Grant H | 232 Rx | KTC | | Eric F | 238 Rx | | | Boots | 211 Rx | | | Julia Goldst | 261 | Lying TTB and goblet lunge (35#) | | Vince | 193 Rx | | | Ryan Pow | 223 Rx | | | Ian | 202 Rx | | | Eric M | 234 Rx | | | Diana W | 278 Rx2 | ktc, 55# | | Katheryn | 185 | lying ttrig, 55# lunges | | Bill | 182 Rx2 | | | Scott B | 251 Rx2 | | | Kou | 196 Rx3 | 65# and TTB; Finally getting some TTB together thx Julia | | Spencer Da | 206 Rx2 | | | Spencer Ch | 210 Rx | | | Wesly | 244 Rx+ | | | Deven D | 231 Rx | | | Saori | 217 Rx | | | Louise | 128 Rx3 | | | Todd N | 186 Rx+ | | | Keith C | 142 Rx | | | Alfonso | 198 Rx | 1-3 TTB: 4-6 KTC |
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SKILL WORK 1/3/19
(Weight)
15 Min EMOM (3 sets)
Min 1: Weighted Strict Pull Up-5 reps
Min 2: Cossack Squat (focus on full ROM)-10 reps (5 each side)
Min 3: DB Row-8 reps R/L
Min 4: Pallof Press-10 Reps R/L
Min 5: Rest
Start at whichever station you like. Scale your weight/band assistance accordingly to make the pull ups tough. If you have full ROM on the squats add weight by holding a KB or DB in the front rack position. Use a challenging weight on the row but make sure you're keeping your core tight and isolating your arms/upper back throughout.
| Vince | 26# for PU, 55 Lb for DB row Rx | 26# for PU, 55 Lb for DB row | | Ian | 35# PU, 70# row Rx | | | Keith C | Body weight PU's 50# DB Rx | |
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WARM UP 1/3/19
(Check In)
FOAM ROLL- Calves, Traps, Quads, Lats
GROUP WARM UP
2 Sets
Stationary Lunge-20 reps (10 per leg)
Plate Row-10 reps
Plate Rotation-10 reps each direction
Russian Twist-20 reps (10 per side)
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Hip Rotations-20 reps R/L
Frog Pose-30 secs
YTW's w/ pause at top-10 reps each position
Seated Straddle-30 secs
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Strict KTC-10 reps
Kipping TTB or KTC-5 reps
Strict Pull Up-2 reps
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Start Skill
COOLDOWN
Banded Lat Stretch-2 mins R/L
Saddle Pose-2 mins R/L
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SHRED 1/3/19
(Check In)
WARM UP-with Boots or Alyssa!
Rollout Calves,Upper back and delts
Jump Rope-1 min
Hanging leg raises or KTC-10 reps
Sit Ups-10 reps
Pushball-10 reps
Ball Slam-10 reps
WORKOUT:
5-5 min rounds of fun doom
Partition reps and movements as desired
Double Unders-50 reps
Weighted Sit Ups-15 reps
Pushball or Ball Over Ball-15 reps
Ball Slams or KTC-15 reps
DB Bench Press-15 reps
ROMWOD
Focus on delts and traps and calves
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