WOD Blog
 | Wed, Jul 31 2019 |  |
| WEIGHTLIFTING 7/31/19 | METCON 7/31/19 | WARM UP 7/31/19 |
WEIGHTLIFTING 7/31/19
(Weight, Rx+, Rx2, Rx3)
WEEK 3 OF 5.
A1. Ring Dip-6-6-6-6-6
A2. DB Bench-6-6-6-6-6
REST 1-2 minutes*
*It is recommended during rest portion that athletes execute 5-10 OHS with an empty barbell (or PVC Pipe) to warm up further for metcon.
The goal if this cycle is to level up on our rings level. Scale accordingly with the next level in mind!
It is recommended if you are Blue III on both Rings/Upper Body Pull but have not yet gotten a muscle up that you work with your coach to determine appropriate scaling options. These may include:
False Grip Holds
Turnover Drills+Dips
Banded Turnovers
Purple Rx+: Sub MAX Consecutive Ring muscle ups or 1-3 Ring Muscle Ups into Dips.
Blue Rx: As written
Orange Rx2: Collect 6 Ring Dips (DO NOT need to be consecutive) or choose between negatives or band assisted (whichever style you have done less)
Yellow Rx3: Collect 6 Matador Dips (DO NOT need to be consecutive) or choose between negatives or band assisted (whichever style you have done less)
White MODWOD: Sub 12 Feet Assisted Matador Dips
| 1st | 30 Rx | Jayne Wed, Jul 31, 2019 | | 2nd | 40 Rx2 | Katheryn Wed, Jul 31, 2019 | | 3rd | 35 Rx2 | Laura E Wed, Jul 31, 2019 | | 1st | 90 lb Rx | Grant H Wed, Jul 31, 2019 | | 2nd | 70#db Rx | Marcus C Wed, Jul 31, 2019 | | 3rd | 50# DB, 6 ring dips Rx | Derek N Wed, Jul 31, 2019 |
| Nick | 55# DBs, Purple Band Ring Dips Rx2 | | | Derek N | 50# DB, 6 ring dips Rx | | | Laura E | 35 Rx2 | | | Vince | 50# DB pair Rx | | | Eric M | 4 kipping RMU in a row Rx | | | Katheryn | 40 Rx2 | mostly negatives, a few orange band dips final round | | Keith C | 40#DB pair Rx | | | Grant H | 90 lb Rx | | | Jayne | 30 Rx | | | Marcus C | 70#db Rx | Dips 6, 7, 6, 3-3, 3-2-1 |
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METCON 7/31/19
(Time, Rx+, Rx2, Rx3)
3 Rounds For Time
Overhead Squat-15 reps (95#/65#)
Bar Facing Burpee-15 reps
TTB-15 reps
Goal: Sub 11, CAP at 15 minutes.
Tip: You should have the capacity to perform 15 unbroken OHS at the weight you choose. Scale as needed.
Purple Rx+: 115#/75#
Blue Rx: As written
Orange Rx2: 75#/55# OHS or 95#/65# front squat, Sub KTC
Yellow Rx3: 45#/35# OHS or 75#/55# front squat, sub regular burpees, lying TTB
White MODWOD: Sub PVC OHS or Air Squat, Burpees on Box, Sit Ups
| 1st | 8:06 Rx+ | Julia Goldst Wed, Jul 31, 2019 | | 2nd | 9:40 Rx+ | Janelle Wed, Jul 31, 2019 | | 3rd | 10:42 Rx+ | Alyssa C Wed, Jul 31, 2019 | | 1st | 9:20 Rx+ | Wesly Wed, Jul 31, 2019 | | 2nd | 9:22 Rx+ | Steve M Wed, Jul 31, 2019 | | 3rd | 10:18 Rx+ | Eric M Wed, Jul 31, 2019 |
| Jonathan K | 12:35 Rx | | | Nick | DNF Rx3 | | | Jenn | 10:56 Rx2 | bar ohs, ktc | | Steve M | 9:22 Rx+ | | | Derek N | 11:53 Rx | | | Laura E | 8:30 Rx2 | front squat | | Vince | 13:30 Rx2 | 75# OHS, all else RX | | Eric M | 10:18 Rx+ | | | DeeAnn | 20:00 Rx3 | strict press | | Katheryn | 10:38 Rx2 | ohs, ktc | | Julia Goldst | 8:06 Rx+ | | | David S | 10:18 Rx2 | | | Joshua T | 9:53 Rx2 | it cuz of timmy | | Janelle | 9:40 Rx+ | | | Alyssa C | 10:42 Rx+ | | | Alyssa D | 11:50 Rx2 | Push press 65 | | Todd N | 10:32 Rx+ | | | Wesly | 9:20 Rx+ | | | Saori | 13:30 Rx | cold super slow | | Keith C | 9:21 Rx2 | | | Kirklin | 7:58 Rx3 | | | Elise | 8:00 Rx3 | | | Jayne | 12 Rx3 | |
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WARM UP 7/31/19
(Check In)
FOAM ROLL- Calves, Lats, Traps, Quads
GROUP WARM UP
Plate OH Carry-40 m
Plate Press-10 reps
Plate High Pull-10 reps R/L
Plate Squat-10 reps
Horizontal Plate Press-10 reps
Plate Bus Driver-20 reps
Plate Tricep Extension-10 reps
Plate Rotation-10 reps R/L
Burpee to Plate-5 reps
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Thumbs Up-15 reps
Breaststrokes-15 reps
Push Up Plank-30 secs
PVC Passthrough-10 reps
PVC OHS-10 reps
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Scap Pull-10 reps
Arch Hollow-10 reps
KTC or TTB-5 reps
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Dip Hold at Top (or push up plank)-20-30 secs
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Begin Weightlifting
COOLDOWN
Overhead Stretch-2 mins R/L
Lateral Band Opener-2 mins R/L
Upper Back Smash
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