WOD Blog
 | Thu, Jul 25 2019 |  |
| WEIGHTLIFTING 7/25/19 | METCON 7/25/19 | SHRED 7/25/2019 | WARM UP 7/25/19 |
WEIGHTLIFTING 7/25/19
(Weight, Rx+, Rx2, Rx3)
20 Minutes
WEEK 2 OF 5.
4-5 sets, building up in load each round on DB Bench!
A1. Ring Dip-8 reps
A2. DB Bench Press-8 reps
REST 1-2 minutes*
*It is recommended during rest today that athletes build up in load on their deadlift in preparation for the metcon. Try to increase in load for 5 reps each round!
Record your heaviest bench press weight and note the style of ring dip/muscle up you did in the comments. The goal of this cycle is to Level Up on our Ring Dip. Pick an appropriate scaling option based on where you are currently at with this movement.
If you are Blue III or above on both upper pull and rings but have not gotten a muscle up yet talk to your coach about scaling options to replace the ring dip. Options include:
False Grip Holds
Turnover Drill+Dips
Seated Band Turnover Drill
Purple Rx+: Sub 1-5 muscle ups+remaining dips or if you have more than 5 unbroken sub 5xMAX consecutive ring muscle ups.
Blue Rx: As written
Orange Rx2: Sub 5x5 Negatives on the ring dip.
Yellow Rx3: Sub 5x5 Matador Negatives.
White MODWOD: Sub 5x8 feet assisted matador dip.
| 1st | 35 Rx | Janelle Thu, Jul 25, 2019
Katheryn Thu, Jul 25, 2019 | | 2nd | 25# Rx | Jessica H Thu, Jul 25, 2019
Jayne Thu, Jul 25, 2019 | | 3rd | 40# Rx2 | Laura E Thu, Jul 25, 2019 | | 1st | 50# DB pair Rx | Vince Thu, Jul 25, 2019 | | 2nd | 40# Rx | Keith C Thu, Jul 25, 2019 |
| Vince | 50# DB pair Rx | 4 rnds | | Laura E | 40# Rx2 | | | Katheryn | 35 Rx | 4 rnds | | Keith C | 40# Rx | 4rds | | Jayne | 25 Rx | | | Jessica H | 25# Rx | Banded ring dips | | Janelle | 35 Rx | Turn over and ring dip practice |
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METCON 7/25/19
(Time, Rx+, Rx2, Rx3)
10 Rounds For Time:
Deadlift-5 reps (275#/185#)
CTB Pull Up-5 reps
Double Under-20 reps
Goal: Sub 11, CAP at 15 minutes.
Tip: The deadlift weight is meant to be heavy today, however you should have the capacity to do five reps in a row. This workout has a lot of transitions, make sure not to waste too much time between movements.
Purple Rx+: 315#/205#
Blue Rx: As written
Orange Rx2: 205#/145#, Sub Chin over Bar Pull Ups OR Ring Rows, Lateral Hops
Yellow Rx3: 155#/105#, Sub Singles
White MODWOD: 75#/55# or KB Deadlift
| 1st | 11:23 Rx | Janelle Thu, Jul 25, 2019 | | 2nd | 15:00 Rx | Jessica H Thu, Jul 25, 2019 | | 3rd | 7 rds Rx2 | Jayne Thu, Jul 25, 2019 | | 1st | 12:24 Rx | Wesly Thu, Jul 25, 2019 | | 2nd | 13:45 Rx | Todd N Thu, Jul 25, 2019 | | 3rd | 13:47 Rx | Nate D Thu, Jul 25, 2019 |
| Kirklin | 15:00 Rx2 | | | Vince | 13:44 Rx2 | 205#, CTB, DU | | Laura E | 13:46 Rx2 | | | Luis Mu | 13.40 Rx2 | | | Tracie | 10:50 | 125# dl rING rOWS duS | | DeeAnn | 15:00 Rx3 | 105# deadlift, ring rows jump rope 40 singles | | Katheryn | 15:00 DNF Rx2 | 145#, JCTB, d-u (4DL into rnd 10) | | Crystal | 135# ring rows DU Rx2 | 20# DB bench | | Keith C | 13:51 Rx2 | | | Wesly | 12:24 Rx | | | Jayne | 7 rds Rx2 | | | Jessica H | 15:00 Rx | DNF, tapped out at 7 rounds. Hurt my back and couldn’t finish :( | | Janelle | 11:23 Rx | | | Kolton | 15:12 Rx | | | Nate D | 13:47 Rx | My baaaaack | | Todd N | 13:45 Rx | My Baaaaaaaack! |
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SHRED 7/25/2019
(Time)
WORKOUT:
With a 10 minute timer, collect as much distance as possible of a DB overhead carry (50/35#)
- EVERY time you stop walking, switch hands, or bring the dumbbell down from overhead, complete 12/9 calories on machine of choice.
Rest 2 minutes
Get as far as possible in 13 minutes...
10-20-30-40-50
- DB bench press
-ab mat sit ups
- pull ups
| Laura E | 370 m / 10,20+27 pu | farmer carry |
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WARM UP 7/25/19
(Check In)
FOAM ROLL- Quads, lats, Traps, Calves
GROUP WARM UP
2 Rounds:
Barbell Deadlift-10 reps
Push Up w/ Slow Eccentric-5 reps
Jump Rope-50 reps
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w/ a 10-25# plate:
Plate OH Press-10 reps
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
Downward Dog Shoulder Tap-30 secs
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Strict Pull Up OR Ring Row-5 reps
Arch Hollow-5 reps
Kipping Pull up OR Jump to Strict-5 reps
Dip (ring, matador, or bench w/ slow eccentric-5 reps
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Begin Strength Work, see note about deadlift warm up
COOLDOWN
Overhead Stretch-2 mins R/L
Ring Chest Stretch-2 mins
Rig Calf Stretch-1 min R/L
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