WOD Blog
 | Thu, Jan 10 2019 |  |
| SHRED 1/10/19 | METCON 1/10/19 | SKILL 1/10/19 | WARM UP 1/10/19 | Other Results |
SHRED 1/10/19
(Time)
WARM UP:
1 mile bike
spiderman to hammy
praying pose- 30 seconds
10 inchworms w/ push up
Downward dog- 30 seconds
YTW's- 10 each
20 PVC thrusters
20 PVC passthroughs
5TTB
Go through Burgener warm up
WORKOUT: 20 min cap
3 rounds: 21-15-9 w/ an EMOM
Dumbbell thrusters
Dumbbell snatch
Dumbbell power clean
*EMOM 5 TTB
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METCON 1/10/19
(Time, Rx+, Rx2, Rx3)
FOR TIME
20 Deadlifts
20 Box Jumps
25/20 Machine Calories
20 Deadlifts
20 Box Jumps
25/20 Machine Calories
20 Deadlifts
20 Box Jumps
25/20 Machine Calories
20 Deadlifts
20 Box Jumps
25/20 Machine Calories
20 Deadlifts
20 Box Jumps
**Men's Rx is a 24 inch box and 135# Deadlift. Women's Rx is a 20 inch box and 95# Deadlift.
Goal: Sub 16, CAP off at 18 minutes.
Tip: The movements in this workout are meant to keep you moving quickly. You aren't going to fail a deadlift at the listed weight or be unable to keep moving on your machine. So try to keep a challenging pace throughout! Make sure your legs are ready to jump before beginning your box jumps!
Rx+: 165#/115#, 30''/24''
Rx: As written
Rx2: 115#/75#, Step ups allowed
Rx3: 75#/55#, 20''/16''
| 1st | 14:53 Rx | Alyssa C Thu, Jan 10, 2019 | | 2nd | 17:38 Rx | Saori Thu, Jan 10, 2019 | | 3rd | 18:00 Rx | Rachel T Thu, Jan 10, 2019
Janelle Thu, Jan 10, 2019 | | 1st | 12:26 Rx | Seth B Thu, Jan 10, 2019 | | 2nd | 14:45 Rx | Spencer Ch Thu, Jan 10, 2019 | | 3rd | 18:00 Rx | Eric M Thu, Jan 10, 2019
Shane Thu, Jan 10, 2019 |
| Megan A | DNF Rx2 | Finished 2 DL in round 4 | | Paul R | 15:00 Rx2 | 150 reps | | Shane | 18:00 DNF Rx | Finished 4th rd | | Ryan Pow | DNF Rx | 261 | | Vince | 15:00 DNF Rx2 | 249 reps | | Alyssa C | 14:53 Rx | | | Ian | 17:37 Rx2 | Step ups | | Tracie | DNF 232 reps | 85# DL step ups | | Spencer Ch | 14:45 Rx | | | Julia Goldst | 15:17 | 35# KB Deadlift, step ups (20 inch), 15 cal bike | | Cherise | 17:44 Rx2 | | | Katheryn | 18:00 DNF Rx2 | finished 4th bike | | Seth B | 12:26 Rx | Beforehand 275 snatch then Missed 345x2 bench barbell row 238 for 8 | | Jonathan A | 18:00 DNF Rx2 | 3 Rds + 36 | | Sandra D | DNF Rx2 | 255 (15 DL Round 5) | | Janelle | 18:00 Rx | 249 reps. 9 DL’s on last set of 20’s | | Keith C | DNF 18:00 232reps Rx | | | Eric M | 18:00 Rx | | | JASON BEN | DNF 18:44 Rx2 | Ex with step ups | | Rachel T | 18:00 Rx | DNF. 260 reps . Had the last set of box jumps to do. | | Louise | max. 3.5 sets Rx3 | | | Saori | 17:38 Rx | | | Bj | DNF Rx | |
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SKILL 1/10/19
(Weight)
3 Rounds For Quality
Farmers Carry-60 m
Good Morning-15 reps (pause in bottom)
Single Leg Box Jump-5 Reps R/L
Focus on moving WELL not fast. Pick a challenging weight to do UNBROKEN for the farmers carry. Feel free to make small jumps in weight on the good morning but focus on keeping your back flat throughout. Build up in height on box jumps. If you are still working on getting your first box jump, practice with both feet to stacked plates or the soft boxes! Record your farmers carry weight and put good morning weight and height jumped in the comments.
| 1st | 70 Rx | Janelle Thu, Jan 10, 2019
Alyssa C Thu, Jan 10, 2019 | | 2nd | 35# Rx | Katheryn Thu, Jan 10, 2019 | | 1st | 90 # Rx | Vince Thu, Jan 10, 2019 | | 2nd | 70, 95, 20' Rx | Eric M Thu, Jan 10, 2019 | | 3rd | 70 Rx | Ian Thu, Jan 10, 2019 |
| Vince | 90 # Rx | | | Alyssa C | 70's Rx | | | Katheryn | 35# Rx | | | Ian | 70 Rx | Weak sauce | | Janelle | 70 Rx | 70# DB’s, 16 inch for BJ, 55# GM | | Keith C | 2 50's Rx | | | Eric M | 70, 95, 20' Rx | |
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WARM UP 1/10/19
(Check In)
FOAM ROLL- Calves, Lats, Traps, Front of Shoulder
GROUP WARM UP
3 Rounds
Machine-30 secs
Banded GM-10 reps
Step Up or Box Jump-5 reps
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Hip Rotations-20 reps R/L
Hip Bridge Hold-30 secs
Kneeling Forearm Stretch-30 secs
Downward Dog-30 secs
Spell I LOVE PUT IT UP w/ each foot
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w/ empty bar or 95#/65#
Deadlift-10 reps pausing below and above knee
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Move barbells to rack for good mornings. Brief skill.
COOLDOWN
Banded Hamstring Stretch-2 mins R/L
Calf Rig Stretch
Calf Smash
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