WOD Blog
 | Fri, May 17 2019 |  |
 | Happy Birthday: Catherine |
| METCON 5/17/19 | WEIGHTLIFTING 5/17/19 | WARM UP 5/17/19 | SHRED 5/17/2019 |
METCON 5/17/19
(Reps, Rx+, Rx2, Rx3)
12 min AMRAP:
3-6-9-12-15-18 etc.
Box Jump (24''/20'')
TTB
Goal: 205+ Reps
Tip: Don't let the rep scheme bait you into sprinting out of the gate. Maintain a steady pace throughout! As sets get larger on TTB, consider small, planned breaks to avoid going to failure.
Purpose: Box Jumps allow us to work on numerous aspects of the 10 general skills of fitness including accuracy, power, speed, and agility!
Purple Rx+: 30''/24''
Blue Rx: As written
Orange Rx2: 20''/16'', sub KTC
Yellow Rx3, Step Ups Allowed, sub lying TTB
White MODWOD: Sub sit ups, plate step ups, or see coach for further mods.
| 1st | 202 Rx | Alyssa D Fri, May 17, 2019 | | 2nd | 198 Rx | Derra Fri, May 17, 2019 | | 3rd | 224 Rx2 | Katheryn Fri, May 17, 2019 | | 1st | 216 Rx | Charles G Fri, May 17, 2019 | | 2nd | 192 Rx | Ian Fri, May 17, 2019 | | 3rd | 188 Rx | Ryan Pow Fri, May 17, 2019 |
| Nick | 128 Rx2 | 24 box, KTC | | David S | 154 Rx | SUB TTR | | Vince | 198 Rx2 | | | Julia Goldst | 211 | box jump (20''), sub matador leg raises for TTB | | Jessie | 179 Rx2 | | | Derek N | 187 Rx | | | Ryan Pow | 188 Rx | | | Charles G | 216 Rx | | | Tracie | 151 Rx2 | | | Laura E | 21 box jumps 1KTC Rx2 | | | Tiffany B | 24 box jumps and knees Rx2 | first time | | Katheryn | 224 Rx2 | | | Jayne | 150 Rx2 | | | Ian | 192 Rx | | | Derek M | 130 Rx | | | Keith C | 159 Rx | | | Kyle Br | 109 Rx2 | | | Derra | 198 Rx | 24 box jumps +6 | | Alyssa D | 202 Rx | | | Marcus C | 53 Rx | | | Bj | DNF Rx2 | Had concrete shoes on smashed my shin on the box |
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WEIGHTLIFTING 5/17/19
(Weight)
25 Minutes
WEEK 2
Front Squat
5-5-5-5-5-MR
Start around 75-77% of 1RM (5-10# heavier than last week) and go heavier on all sets. Max Rep set with starting weight, utilize a 3 sec pause in the bottom for MR set ONLY.
| 1st | 187 Rx | Julia Goldst Fri, May 17, 2019 | | 2nd | 180 Rx | Rachel T Fri, May 17, 2019 | | 3rd | 160 Rx | Derra Fri, May 17, 2019 | | 1st | 285 Rx | Nick Fri, May 17, 2019 | | 2nd | 245 Rx | Ryan Pow Fri, May 17, 2019 | | 3rd | 235 Rx | Bj Fri, May 17, 2019
Derek M Fri, May 17, 2019 |
| Nick | 285 Rx | | | Vince | 195 Rx | | | Julia Goldst | 187 Rx | | | Jessie | 125 Rx | for 5, 130 for 1...legs kind of toasted, didn't hit MR set | | Rachel T | 180 Rx | | | Derek N | 205 Rx | MR - 10 @ 135 | | Ryan Pow | 245 Rx | | | Laura E | 115# Rx | failed on 3rd rep | | Tiffany B | 26 # Rx | | | Katheryn | 135 Rx | | | David S | 165 Rx | | | Jayne | 87# Rx | | | Ian | 225 Rx | 185# for 7 | | Derek M | 235 Rx | 185 pause for 4 | | Keith C | 190 Rx | | | Derra | 160 Rx | 10 MR @ 120 | | Alyssa D | 115 Rx | | | Marcus C | 205 Rx | started at 145 | | Bj | 235 Rx | |
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WARM UP 5/17/19
(Check In)
FOAM ROLL- Traps, Lats, Quads, Calves
GROUP WARM UP
Grab an AB MAT for couch stretch later on.
Air Squat-25 reps (mix stance)
Lateral Step Up-5 reps R/L
Front Facing Step Up-10 reps
Box Jump-10 reps
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Jane Fonda's-10 reps R/L
Couch Stretch on Box or against wall-30 secs R/L
Pigeon Stretch on Box-30 secs
Praying Pose to Hammy-30 secs each position
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Front Rack Stretch on Rig-30 secs R/L
Rig Calf Stretch-30 secs R/L
Scap Pulls-10 reps
Arch Hollows-10 reps
KTC or TTB-5 reps
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Grab Barbell and Begin Weightlifting
COOLDOWN
OH Stretch-2 mins R/L
Couch Stretch-2 mins R/L
Rig Calf Stretch-1 min R/L
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SHRED 5/17/2019
(Time)
WARM UP:
2 rounds
-250 meter row
- 30 second push up plan hold
- 5 eccentric push ups
- 10 ring rows
- 30 second reverse shoulder
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WORKOUT:
*28 minute cap
For time...
5 rounds:
- 12/9 cal row
- 12 DB bench press
REST 1 minute
5 rounds:
- 12/9 cal bike
- 12 ring rows
REST 1 minute
5 rounds:
- 12/9 cal ski erg
- 12 slam balls (35/20#)
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COOLDOWN:
- romwod
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