WOD Blog
 | Tue, Jun 4 2019 |  |
| METCON 6/4/19 | SHRED 6/4/2019 | WEIGHTLIFTING 6/4/19 | WARM UP 6/4/19 | Other Results |
METCON 6/4/19
(Time, Rx+, Rx2, Rx3)
7 Rounds For Time:
Thruster-7 reps (75#/55#)
Pull Up-7 reps
Lateral Burpee-7 reps
Goal: Sub 10, CAP at 13 minutes
Tip: This is meant to be a fast paced workout! Ideally, movements will be unbroken and transitions will be executed quickly. Scale to allow this!
Purpose: The thruster is considered a global movement, meaning it engages the full body (reference Level Method e-learning course). This type of movement is fantastic for allowing high power output during lactic and aerobic workouts!
Purple Rx+: 95#/65#, CTB Pull Up
Blue Rx: As written
Orange Rx2: 65#/45#, Jump CTB Pull Up
Yellow Rx3: 45#/35#, Ring Row OR Jumping Pull Up, Regular Burpee
White MODWOD: Single DB Thruster or Push Press, burpee to box.
| 1st | 12:14 Rx | Alyssa D Tue, Jun 4, 2019 | | 2nd | 12:34 Rx | Rachel T Tue, Jun 4, 2019 | | 3rd | 12:41 Rx | Julia Goldst Tue, Jun 4, 2019 | | 1st | 12:30 Rx+ | Todd N Tue, Jun 4, 2019 | | 2nd | 8:00 Rx | Seth B Tue, Jun 4, 2019 | | 3rd | 9:13 Rx | Steve M Tue, Jun 4, 2019 |
| Steve M | 9:13 Rx | | | Derek N | 9:37 Rx | | | Julia Goldst | 12:41 Rx | Strict pull ups | | Vince | 11:36 Rx | | | Shane | 11:16 Rx | | | Rachel T | 12:34 Rx | | | Tracie | DNF Rx3 | 6RDs+2 | | Ian | 11:14 Rx | | | Bill | DNF Rx2 | 75#, needed last rnd burpees | | Seth B | 8:00 Rx | Then into shred | | Crystal | 10:07 Rx2 | | | John L | 10:37 Rx | | | Derek M | 11:40 Rx | | | Alyssa D | 12:14 Rx | | | Pete | 12:40 Rx2 | | | Keith C | 10:21 Rx3 | | | Bj | DNF Rx2 | 1 more rd and 5 burpees | | Wesly | 11:04 Rx2 | | | Alyssa C | 10:40 | sub 95# front squat, and ring rows | | Todd N | 12:30 Rx+ | | | Michael H | 12.22 Rx2 | | | Carolyn | 13:00 | DNF just released to squat 15# thruster for form | | Jayne | 14 Rx3 | | | Katheryn | 12:14 Rx2 | |
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SHRED 6/4/2019
(Weight)
WARM UP:
- 2 minute shuttle jog
- 40 meter overhead carry R/L
- 10 strict press r/L
- 5 push press R/L
- 5 push push jerk
- 30 second upward dog
- 30 second downward dog
- 30 second push up plank hold
- 30 second hollow body hold
- 30 second cross body stretch R/L
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WORKOUT:
22 minute EMOM
ODDS: double DB pressing complex
- 2 DB strict press
- 3 DB push press
- 5 DB push jerk
EVENS:
- 15/12 cal bike
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COOLDOWN:
- romwod
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WEIGHTLIFTING 6/4/19
(Weight)
w/ a 20 min Timer Find:
1RM Bench Press
Use your strongest grip!
Optional warm up rep scheme. If you prefer another rep scheme for warming up go with that! Just ensure you make even jumps and don't repeat your old max!
10-Bar
5-50%
3-70%
2-80%
1-85%
1-90%
1-95%
1-New MAX! (DON'T REPEAT YOUR OLD MAX!)
1-2nd attempt
| 1st | 215 Rx | Julia Goldst Tue, Jun 4, 2019 | | 2nd | 130 Rx | Rachel T Tue, Jun 4, 2019 | | 3rd | 115# Rx | Laura E Tue, Jun 4, 2019 | | 1st | 385 Rx | Seth B Tue, Jun 4, 2019 | | 2nd | 315 Rx | Todd N Tue, Jun 4, 2019 | | 3rd | 295 Rx | Derek M Tue, Jun 4, 2019 |
| Derek N | 205 Rx | | | Julia Goldst | 215 Rx | | | Vince | 180 Rx | 5# pr | | Shane | 195 Rx | | | Tracie | 90 Rx | | | Laura E | 115# Rx | | | Ian | 275 Rx | | | Bill | 245 Rx | failed twice at 255# pr | | Seth B | 385 Rx | | | Crystal | 105 Rx | | | John L | 215 Rx | | | Derek M | 295 Rx | Failed 305 | | Alyssa D | 110 Rx | | | Pete | 230 Rx | | | Keith C | 160 Rx | | | Bj | 240 Rx | | | David S | 170 Rx | | | Marcus C | 285 Rx | | | Saul | 185 Rx | | | Rachel T | 130 Rx | Almost on 137 | | Todd N | 315 Rx | | | Michael H | 170 Rx | | | Carolyn | 105 Rx | Floor press failed 115 | | Jayne | 85 Rx | | | Katheryn | 105 Rx | |
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WARM UP 6/4/19
(Check In)
FOAM ROLL- Traps, Hamstrings, Glutes, Quads, Chest
2 Rounds
Barbell Strict Press (w/ pause at top)-5 reps
Front Squat-5 reps
Thruster-5 reps
Lateral Burpee-5 reps
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w/ a 10#-25# plate:
Plate High Pull-10 reps R/L
Plate Row-10 reps
Standing Horizontal Plate Press-10 reps
Plate Front Raise w/ Slow Eccentric-10 reps
Plate Bus Driver-20 reps (10 each direction)
Plate Rotation-10 reps R/L
Reverse Shoulders-30 secs
Praying Pose Holding Plate-30 secs
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Chin Over Bar Hold-10 secs+slow Eccentric-2 reps
Arch Hollows-10 reps
Strict Pull Up-5 reps
Kipping Pull Up-5 reps
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Begin Weightlifting
COOLDOWN
Overhead Stretch-2 mins R/L
Lateral Band Opener-2 mins R/L
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