WOD Blog
 | Thu, Jan 31 2019 |  |
| METCON 1/31/19 | ABCON 1/31/19 | 1 STRONGEST LOSER 8(OPTIONAL WORKOUT) | WARM UP 1/31/19 | SHRED 1/31/19 | Other Results |
METCON 1/31/19
(Time, Rx+, Rx2, Rx3)
FOR TIME:
100 Russian KB Swings (53#/35#)
THEN
5 Rounds of:
Deadlift-10 reps (185#/125#)
Powerclean-5 reps (185#/125#)
Sit Up-15 reps
THEN
100 Russian KB Swings (53#/35#)
Goal: Sub 18 CAP at 23 minutes
Tip: Consider breaking up your first set of Russian swings to save your grip. Go all out on last set. Find a steady pace through the middle. We are looking for a moderate/heavy clean weight.
Purple Rx+: 70#/53#, 205#/145#
Blue Rx: As written
Orange Rx2: 135#/95#, same Russian swing
Yellow Rx3: 115#/75#, 35#/26#
White MODWOD: 75#/55#, 26#/20#
| 1st | 13:39 Rx | Alyssa C Thu, Jan 31, 2019 | | 2nd | 17:50 Rx | Janelle Thu, Jan 31, 2019 | | 3rd | 19:13 Rx | Rachel T Thu, Jan 31, 2019 | | 1st | 13:43 Rx | Spencer Ch Thu, Jan 31, 2019 | | 2nd | 17:05 Rx | Brad Le Thu, Jan 31, 2019 | | 3rd | 17:42 Rx | Wesly Thu, Jan 31, 2019 |
| Eric F | 18:32 Rx | | | Scooter | 18:25 Rx2 | light and fast | | Cammon | 20:23 Rx2 | added weight each round up to 155 | | JASON BEN | 22:42 Rx2 | | | Janelle | 17:50 Rx | | | Julia Goldst | 16:55 | sub band pull through (green) for swings, DB DL (50#), DB PC (50#) | | Boots | 21:18 Rx | | | Ian | DNF Rx2 | 135# clean -15 reps short | | Vince | 17:35 | 115# Bar, 50# KB | | Alyssa C | 13:39 Rx | should have gone heavier | | Tracie | 16:27 Rx3 | | | Sandra D | 19:27 Rx3 | | | Diana W | 15:09 Rx3 | | | Cherise | 18:50 Rx2 | | | Wesly | 17:42 Rx | | | Katheryn | 16:10 Rx3 | | | Bill | 17:53 Rx2 | Modwod DL 185#; PC 135#; KB 53# | | Nick | 23:00 Rx | 4 rounds +6 DLs | | Derek N | DNF Rx2 | 2rnd 60reps R KB Swings | | Spencer Ch | 13:43 Rx | | | Jonathan A | 19:09 Rx3 | | | Lacey | 20:38 Rx | | | Keith C | 21:10 Rx3 | 185#DL's, 75#PC's,53# first 100, 35# 2nd 100 KB's | | Louise | 22:08 Rx3 | | | John Lu | 19:10 Rx | | | Sarah D | 15:09 Rx2 | | | Rachel T | 19:13 Rx | | | Bj | DNF Rx2 | | | Joshua B | 22:38 Rx2 | | | Kai | dnf got to kettle 80 Rx2 | | | eli r | DNF Rx | | | Saori | 13:18 Rx2 | Calf injury & lower back pain | | Todd N | 20:48 Rx | Lower back 😵 | | Selleck | :) Rx | | | Brad Le | 17:05 Rx | |
|
ABCON 1/31/19
(Reps, Rx2, Rx3)
10 Min AMRAP:
Hollow Rocks-30 reps (back and forth is two reps)
Hip Bridge March-30 reps (15 each leg)
Russian Twist-30 reps (35#/25#, 15 each direction)
Blue Rx: As written
Orange Rx2: modified hollow rock w/ knees in, 25#/15#
Yellow Rx3: hip bridge Hold 30 secs-1 min, 15#/10#, or unweighted Russian Twist
| 1st | 5 Rx | Cherise Thu, Jan 31, 2019
Katheryn Thu, Jan 31, 2019 | | 2nd | 5.25 rounds Rx3 | Laura E Thu, Jan 31, 2019 | | 1st | 5 Rx | eli r Thu, Jan 31, 2019
Vince Thu, Jan 31, 2019
Ian Thu, Jan 31, 2019 | | 2nd | 3rds +60reps Rx | Keith C Thu, Jan 31, 2019 | | 3rd | 3 rounds Rx | Derek N Thu, Jan 31, 2019 |
| Laura E | 5.25 rounds Rx3 | | | Ian | 5 rounds Rx | | | Vince | 5 rounds Rx | | | Katheryn | 5 Rx | | | Cherise | 5 Rx | | | Keith C | 3rds +60reps Rx | | | Derek N | 3 rounds Rx | | | eli r | 5 Rx | | | Diana W | :) Rx2 | |
|
1 STRONGEST LOSER 8(OPTIONAL WORKOUT)
(Check In)
Put in what you did in the notes, it must be 30 mins to count.
| Laura E | Yes | Worked on deadlifts 60 min. | | Rachel T | Yes | Yes | | Bj | Yes | 30 min bench press, deadlift |
|
WARM UP 1/31/19
(Check In)
FOAM ROLL: Traps, Calves, Quads
GROUP WARM UP
Russian Swing-30 reps
-----------------------
Jane Fonda's-15 reps R/L
Hollow Body Hold-30 secs
Upward Dog-30 secs
Hip Bridge Hold-30 secs
-----------------------
Deadlift-10 reps
Clean Grip High Pull-5 reps
Powerclean-5 reps
Powerclean w/ 135#/95# or 95#/65#-5 reps
-----------------------
Begin Abcon
COOLDOWN
Seated Forward Fold-2 mins
Upper Back Smash-2 mins
|
SHRED 1/31/19
(Time)
WARM UP:
- 2 minute shuttle jog
- front to back hops
- side to side hops
- four square hops
- standing forward fold: 30 seconds
- hip bridge:30 seconds
- pray pose to hammy: 30 seconds
- 30 sec. single under
- 30 sec. double unders
- 10m walking lunges
- 10 russian swings
- 10 american swings
- 5 box step ups
- 5 box jumps
WORKOUT:
25 minute cap
50-40-30-20-10
Double unders
walking lunges
sit ups
KB swings
*EMOM complete 5 box jumps
| 1st | 10 | Laura E Thu, Jan 31, 2019 |
| Selleck | :) Rx | | | Anna E | :) Rx | | | Laura E | 10 | step ups. | | Jonathan K | Present Rx | |
|
