WOD Blog
 | Mon, Jan 14 2019 |  |
| METCON 1/14/19 | SKILL WORK 1/14/19 | SL9 OPTIONAL WORKOUT | SHRED 1/14/19 | WARM UP 1/14/19 |
METCON 1/14/19
(Reps, Rx+, Rx2, Rx3)
15 min AMRAP:
5-5-5-10-10-10-15-15-15-etc.
Jump CTB Pull Ups
Sit ups
Push balls (20#/10’-14/9’)
Goal: 300+ Reps
Tip: You are meant to keep moving the entire workout! Establish a steady pace, make fast transitions, and start off your week right!
Rx+: Sub CTB Pull Up, Medball Sit Ups (20#/14#)
Rx: As written
Rx2: 14#/10'-10#/9'
Rx3: Sub Ring Rows, 10#/8'-6#/8' or see coach for MODWOD.
| 1st | 189 Rx+ | Janelle Mon, Jan 14, 2019 | | 2nd | 430 Rx | Alyssa C Mon, Jan 14, 2019 | | 3rd | 410 Rx | Saori Mon, Jan 14, 2019 | | 1st | 282 Rx+ | Nate D Mon, Jan 14, 2019 | | 2nd | 262 Rx+ | Wesly Mon, Jan 14, 2019 | | 3rd | 253 Rx+ | Eric M Mon, Jan 14, 2019 |
| Kai | 295 Rx2 | | | Nick | 180 Rx | | | Grant H | 390 Rx | Finished 2nd round of 20 | | Charles G | 430 Rx | | | Heikoti | 120 Rx | | | Vince | 338 Rx | | | Ryan Pow | 313 Rx | | | Julia Goldst | 420 | DB high pull (25#), sit ups, DB push press (25#) | | Alyssa C | 430 Rx | | | Jessie | 300 Rx | here for it | | Ian | 270 Rx | | | Janelle | 189 Rx+ | | | Eric M | 253 Rx+ | | | Tracie | 290 | 10# ball | | Kristin | 200 Rx | | | Sandra D | 318 Rx | | | Gavin L | 126 Rx2 | | | Heather Lo | 229 Rx3 | | | Luis Mu | 413 Rx | | | Katheryn | 255 Rx | | | Cherise | 210 Rx | maybe? can't remember | | Bill | 270 Rx | | | Saori | 410 Rx | | | Seth B | 468 Rx | | | Katriel-Maria | 345 Rx | | | Spencer Ch | 449 Rx | | | Laura E | AMRAP completed first round of 15 | mod ctb, push ups, | | Anisha | 290 Rx | | | Rebecca W | 270 Rx | | | Kou | 328 Rx2 | | | Wesly | 262 Rx+ | | | Nate D | 282 Rx+ | | | Deven D | 345 Rx | | | Brett L | 290 Rx | | | Jayne | 255 Rx | | | Hayleigh | 280 Rx | mostly rx+ | | Louise | 270 Rx3 | | | Rachel T | 320 Rx | | | Bj | 220 Rx | | | Todd N | 218 Rx+ | | | Joshua B | 135 Rx+ | | | Sarah D | 150 Rx2 | |
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SKILL WORK 1/14/19
(Reps, Rx+, Rx2, Rx3)
15-18 Min Timer:
5 Rounds:
Wall Walk-3 reps
Tempo Chin Up-5 reps (3 seconds down, one second pause with chin up above the bar)
Tempo Push Up-5 reps (3 seconds down, one second pause on floor)
REST 1-2 min
Rx+: Add weight to chin up and push up to make reps challenging while still holding tempo.
Rx: As written
Rx2: Use band assistance for chin up and push up, keep tempo.
Rx3: Sub Inverted Plank Hold (30 secs), ring row, incline push up
| 1st | 39 Rx2 | Katheryn Mon, Jan 14, 2019 | | 1st | 50 Rx+ | Joshua B Mon, Jan 14, 2019 | | 2nd | 78 Rx | Ian Mon, Jan 14, 2019
Vince Mon, Jan 14, 2019 | | 3rd | 52 Rx2 | Bill Mon, Jan 14, 2019 |
| Vince | 78 Rx | | | Ian | 78 Rx | 55# weighted pushups | | Katheryn | 39 Rx2 | | | Bill | 52 Rx2 | band assist CU | | Joshua B | 50 Rx+ | Hand stand walks |
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SL9 OPTIONAL WORKOUT
(Time)
Must be 30 minutes of additional/optional work outside of a normal class time. Cannot be Ironman or Machine Man work. Note in the comments what you did.
| 1st | 1 hour Rx | Rachel T Thu, Feb 7, 2019
Laura E Thu, Feb 7, 2019 | | 2nd | 3 Rx | Cherise Thu, Feb 14, 2019 | | 3rd | 3.5 hours Rx | Saori Sun, Jan 27, 2019 | | 1st | 1 HR Rx | Bj Tue, Feb 19, 2019 | | 2nd | 30 Rx | Bill Fri, Feb 15, 2019 | | 3rd | 30 minutes Rx | Nate D Thu, Feb 21, 2019
Joshua B Tue, Jan 29, 2019
Todd N Mon, Jan 14, 2019 |
| Cherise | 30:00 | Run | | Todd N | 30:00 Rx | Mobility WOD | | Bj | 30 min Rx | Bike, row |
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SHRED 1/14/19
(Time)
Warm up:
5 minute amrap
- 12/9 cal bike
- 5 burpee step up
- 10 banded good mornings
Spider-Man to hammy - 30 seconds each
Pray pose - 30 seconds
Standing forward fold- 30 seconds
WORKOUT:
20 min AMRAP
1-2-3-4-5-6-7-8-9-10 etc...
- bike cals.
- burpee DB step over (heavier)
Note: I recommend gripping the dumbbells while doing the burpee, straight into a dumbbell deadlift, followed by the step over.
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WARM UP 1/14/19
(Check In)
FOAM ROLL: Lats, Chest, Traps,
GROUP WARM UP
Shuttle Run-2 mins
Pushball-25 reps
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Band Pull Apart-20 reps
Underhand Pull Apart-20 reps
Band Passthrough-10 reps
Walking Plank-30 secs
Wall Walk into Handstand Hold-30 secs
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Chest Stretch on Rig-30 secs R/L
Scap Pulls-15 reps
Strict Pull Up-3 reps
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Brief skill
COOLDOWN
Banded Bully-1 min R/L
Overhead Stretch-1 min R/L
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