WOD Blog
 | Tue, Jul 16 2019 |  |
 | Happy Birthday: Garrett N & Brayden |
| SKILL WORK 7/16/19 | METCON 7/16/19 | SHRED 7/16/2019 | WARM UP 7/16/19 |
SKILL WORK 7/16/19
(Weight, Rx2, Rx3)
w/ a 15 min Timer complete:
4-5 Rounds:
Weighted Pull Up-5 reps
DB Row-10 reps R/L
Strict Weighted KTC-10 reps
REST 1 minute
Record your heaviest weighted pull up load as your score. Note in the comments the weight utilized for the DB Row/KTC.
Blue Rx: As written
Orange Rx2: Sub Band Assisted Pull Up, Unweighted KTC
Yellow Rx3: Sub Lat Pulldown x 10 reps, weighted sit up
White MODWOD: See coach
| Laura E | :-) Rx | | | Eric M | BW Rx | 55# and 20# ball | | Katheryn | Red band Rx2 | 4 rnds | | Saori | Body weight for pu, 10# for ktc Rx | | | Seth B | 47/125/20 Rx | Did 6 for pull up | | Scott B | 20 Rx | | | Marcus C | 25 Rx | |
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METCON 7/16/19
(Reps, Rx+, Rx2, Rx3)
SETH'S ANY A$$HOLE WORKOUT
20 min AMRAP:
Row
Bike
Pull Up
Sit Ups (DB's used)
Ball Slam (35#/20#)
Ball Over Bar (20#/14#)
Ski Erg
Athletes may choose which movements they would like to do and perform them for any rep scheme in any order.
Goal: 375 reps+
Tip: This an aerobic endurance workout. Find a steady pace and switch movements when you get fatigued! Try to keep moving the whole time!
Purpose: Today's workout is about enjoying movement and what our bodies are capable of. Furthermore, it's a template that allows us to shut off our minds and just move!
Purple Rx+: Click this if you get 450 reps+
Blue/Orange Rx: As written
Yellow Rx2: Sub Jump CTB, Plate to Overhead 15#/10#, 14#/10# Ball Over Bar
White MODWOD Rx3: : Sub Ring Rows, crunches, 10#/6# Ball Over Bar
| 1st | 480 Rx+ | Saori Tue, Jul 16, 2019 | | 2nd | 469 Rx+ | Julia Goldst Tue, Jul 16, 2019 | | 3rd | 467 Rx+ | Alyssa C Tue, Jul 16, 2019 | | 1st | 550 Rx+ | Seth B Tue, Jul 16, 2019 | | 2nd | 478 Rx+ | Wesly Tue, Jul 16, 2019 | | 3rd | 461 Rx+ | Steve M Tue, Jul 16, 2019 |
| Steve M | 461 Rx+ | | | Jenn | 217 Rx | | | Ian T | 376 Rx | | | Luis Mu | 277 Rx | | | Laura E | open gym Rx | national chest day :-) | | Derek M | 373 Rx | 20 min row | | Eric M | 260 Rx | | | Julia Goldst | 469 Rx+ | | | Katheryn | 367 Rx | | | Saori | 480 Rx+ | Sit-up, bar over, slam, row | | Seth B | 550 Rx+ | Mixed up all but did minimal ski erg and Ball slams | | Scott B | 417 Rx | 317+100 | | Vianey | 235 Rx | | | Jessica H | 5k (21:55) Rx2 | Continued to row until I hit 5000M | | Janelle | 288 Rx | Bike, pull ups, sit ups, ball slam, 7rds+8 | | Alyssa C | 467 Rx+ | aimed for 23 reps per min. | | Kolton | 400 Rx | | | Todd N | 420 Rx | | | Elise | 350 Rx | | | Wesly | 478 Rx+ | | | Marcus C | 270 Rx | Sit-ups and rowing |
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SHRED 7/16/2019
(Time)
Warm Up:
- 500-meter row
- 30-second downward dog
- 5 stationary inchworms into upward dog
- 30-second reverse shoulder
- 30-second hollow body hold
- 40 meter overhead carry R/L
- 10 strict press R/L
- 10 DB front squats
- 5 DB thrusters
- 15 scap pulls
- 15 arch hollows
- 5 strict pull-ups with slow eccentric
- 5 kipping pull-ups
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WORKOUT:
10 minutes to finish...
10-20-30-40-50
- jump pull up
- weighted sit up
*rest 2 minutes
10 minutes to finish...
15-15-12-12-9-9
- calorie row
- DB thrusters
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COOLDOWN:
- romwod
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WARM UP 7/16/19
(Check In)
FOAM ROLL- Lats, Hamstrings, Glutes, Calves
GROUP WARM UP
2 Rounds:
Plate Tap-20 reps
Plate to Overhead-10 reps
Plate Rotation-10 reps R/L
Plate Row-10 reps
Plate Front Raise w/ Slow Eccentric-10 reps
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Stationary Inchworm Into Plank-5 reps
YTW's-10 reps each position
Modified Hurdlers Stretch-30 secs R/L
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Scap Pull-10 reps
Strict KTC-5 reps
Strict Pull Up-5 reps
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Begin Skill Work
COOLDOWN
Overhead Stretch-2 mins R/L
Seated Forward Fold-2 mins
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