WOD Blog
 | Mon, Aug 12 2019 |  |
| METCON 8/12/19 | SHRED 8/12/2019 | WEIGHTLIFTING 8/12/19 | WARM UP 8/12/19 |
METCON 8/12/19
(Reps, Rx+, Rx2, Rx3)
10 min AMRAP:
SDHP-10 reps
Back Rack Reverse Lunge-10 reps
Pull Up-10 reps
Goal: 150+ Reps
Tip: The goal of this workout is to establish a steady pace and keep moving the whole time. You should be able to complete large (if not unbroken) sets on the SDHP/Pull Up and unbroken sets on the back rack reverse lunges. The weight today is meant to be fairly light for you.
Purple Rx+: 115#/75#, sub CTB Pull Up
Blue Rx: 95#/65#
Orange Rx2: 75#/55#, sub Jump CTB Pull Up
Yellow Rx3: 45#/35#, sub Ring Rows
White MODWOD: KB SDHP, Bodyweight Forward Lunge, Ring Rows
| 1st | 180 Rx | Alyssa C Mon, Aug 12, 2019 | | 2nd | 176 Rx | Janelle Mon, Aug 12, 2019 | | 3rd | 152 Rx | Saori Mon, Aug 12, 2019 | | 1st | 155 Rx+ | Steve M Mon, Aug 12, 2019 | | 2nd | 150 Rx+ | Todd N Mon, Aug 12, 2019 | | 3rd | 135 Rx+ | Eric M Mon, Aug 12, 2019 |
| Kirklin | 155 Rx2 | rx weight, jumping ctb | | Jenn | 100 Rx2 | | | Derek M | 163 Rx | Booty gains | | Derek N | 166 Rx | | | Luis Mu | 160 Rx | | | Laura E | 194 Rx2 | | | Eric M | 135 Rx+ | | | Steve M | 155 Rx+ | | | Katheryn | 134 Rx2 | | | DeeAnn | 112 Rx3 | | | Vince | 150 Rx | | | Seth D | 120 Rx2 | | | Jessie | 100 Rx2 | | | Saori | 152 Rx | KT | | Bill | 140 | modwod: SDHP95#; BW lunge; jump PU | | Eric F | 157 Rx | | | Crystal | 162 Rx2 | | | Janelle | 176 Rx | | | Ian | 180 Rx | | | Jessica H | 147 Rx | | | Alyssa C | 180 Rx | | | Keith C | 130 Rx2 | | | Jayne | 140 Rx3 | | | Wesly | 181 Rx | | | Kolton | 180 Rx | | | Todd N | 150 Rx+ | | | David S | 140 Rx2 | | | Emily M | 143 Rx | |
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SHRED 8/12/2019
(Reps)
WARM UP:
2 rounds:
- 100 meter run
- 10 air squats
- 5 burpee step ups
- pray pose to hammy 30 seconds each
- spiderman to hammy 30 sec. R/L
- pigeon stretch 30 seconds R/L
- 30-second upward dog
- 30-second downward dog
* Warm-up box overs before beginning...
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WORKOUT:
20-minute AMRAP:
- 200-meter run
- 15 goblet squats
- 10 burpee box overs
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COOLDOWN:
- romwod
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WEIGHTLIFTING 8/12/19
(Weight)
Week 5 of 5.
With a 25 min Timer:
3RM Sumo Deadlift (reset each rep)
Warm up by making even jumps in weight, decreasing the amount you jump as the weight gets heavier. A suggested way to warm up would be to do SINGLES leading up to the weight you hit for your heaviest 4 set two weeks ago and then attempting your first 3RM a bit above that. Make sure to prioritize form over weight lifted!
| 1st | 320 Rx | Alyssa C Mon, Aug 12, 2019 | | 2nd | 265 Rx | Janelle Mon, Aug 12, 2019 | | 3rd | 245 Rx | Saori Mon, Aug 12, 2019
Kirklin Mon, Aug 12, 2019 | | 1st | 455 Rx | Todd N Mon, Aug 12, 2019 | | 2nd | 405 Rx | Ian Mon, Aug 12, 2019 | | 3rd | 400 Rx | Kolton Mon, Aug 12, 2019 |
| Kirklin | 245 Rx | | | Derek M | 345 Rx | 1 rep at 365 | | Jenn | 185 Rx | | | Derek N | 315 Rx | | | Eric M | 345 Rx | 1 Rep, 325 x 3 | | Laura E | 235 x2, 215x3 Rx | | | Steve M | 345 Rx | | | Katheryn | 185 Rx | | | Michael H | 140 Rx | | | DeeAnn | 155 Rx | | | Vince | 335 Rx | | | Jessie | 235 Rx | wanted 245, couldn't get the first pull | | Saori | 245 Rx | | | Bill | 315 Rx | | | Crystal | 185# Rx | 195# 1 rep | | Janelle | 265 Rx | | | Ian | 405 Rx | | | Jessica H | 225 Rx | | | Alyssa C | 320 Rx | | | Keith C | 280 Rx | 1rep | | Jayne | 195 Rx | | | Wesly | 385 Rx | | | Kolton | 400 Rx | | | Todd N | 455 Rx | | | David S | 275 Rx | 50lb PR |
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WARM UP 8/12/19
(Check In)
FOAM ROLL- Hamstrings, Glutes, Traps, Lats
GROUP WARM UP
15-10-5
Sumo Deadlift
Reverse Lunge (bodyweight)
Band Pull Apart
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Hip Rotations-20 reps R/L
Band Int/Ext Rotation-10 reps R/L
Band Front Raise-10 reps
Spiderman to Hammy Stretch-30 secs R/L
Hollow Body Hold-30 secs
Wide Stance Praying Pose to Hammy-30 secs each position
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Scap Pull-10 reps
Arch Hollows-10 reps
Strict Pull Up-5 reps
Kipping Pull Up-5 reps
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Begin Weightlifting
COOLDOWN
Couch Stretch-2 mins R/L
Seated Forward Fold-1 min
Modified Hurdlers Stretch-1 min R/L
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