WOD Blog
 | Tue, Sep 3 2019 |  |
| METCON 9/3/19 | SKILL WORK 9/3/19 | SHRED 9/3/2019 | WARM UP 9/3/19 |
METCON 9/3/19
(Reps, Rx2)
12 min AMRAP:
Machine-15/12 Calories
Bench Press or Floor Press-3 consecutive Reps (AHAP)
*Score is rounds completed multiplied by weight used on bench press. Example: Joe uses 300# and completes 7 rounds, his score is 2100.
If you are in the middle of a round when the timer beeps you may count those additional reps towards your score. For example, if Joe finishes round 7 and gets 8 calories on round 8, he can add 8 reps to his total score which would then be 2108.
Tip: The bench press should be a heavyish weight that you can execute for three consecutive reps even under fatigue.
Purpose: The bench press is a fantastic way to build upper body strength! It also has carryover into other strength and bodyweight movements such as overhead lifts, push ups, ring dips, and handstand work.
Blue/Orange/Yellow Rx: As written
White Rx2: Sub 10/7 Machine Calories
| 1st | 882 Rx | Emily M Tue, Sep 3, 2019 | | 2nd | 879 Rx | Janelle Tue, Sep 3, 2019 | | 3rd | 715 Rx | Saori Tue, Sep 3, 2019 | | 1st | 2055 Rx | Boots Tue, Sep 3, 2019 | | 2nd | 1845 Rx | Nate D Tue, Sep 3, 2019 | | 3rd | 1812 Rx | Derek M Tue, Sep 3, 2019 |
| Gavin L | 630 | 10 cals ea | | Nick | 1485 Rx | 8x185+5 | | daniel z | 920 Rx | | | Vince | 1005 Rx | 8 rnds @ 125 + 5 cals | | Ian | 1801 Rx | 225*8+1 | | Laura E | 640 Rx | 105 | | Jessie | 454 Rx | floor press | | Ryan Pow | 1665 Rx | 185 | | Sandra D | 595 Rx | | | Bill | 1455 Rx | | | Richard S | 1170 Rx | | | Heather Lo | 140 | 35lb bb, 200m jog (5 times) | | Katheryn | 605 Rx | 7rnds @85 bench +10 cal | | eli r | 1110 Rx | | | Wesly | 450 Rx2 | Single arm 50 lb DB. 9 rounds | | John L | 1239 Rx | 7 rounds @ 175 + 14 cals | | Janelle | 879 Rx | 7rds+4 cals. Bench-125 | | Kasidy | 357 | 7 rnds +7 cals Bench @50lbs | | Emily M | 882 Rx | 145# - 6 rounds + 12 reps | | Derek M | 1812 Rx | 225 x 8 rds. Rowing | | Marcus C | 1575 Rx | | | Jessica H | 596 Rx | 1 calorie!! | | Nate D | 1845 Rx | | | Keith C | 550 Rx | 5rds | | Carolyn | 685 | 135 deadlift | | Boots | 2055 Rx | | | Saori | 715 Rx | 8rds...#85x1, #90x7 |
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SKILL WORK 9/3/19
(Weight)
9 min EMOM
MIn 1: Ring Plank Hold-30 secs
Min 2: Tempo Barbell Row (clean grip)-10 reps*
Min 3: Plyo Push Up-5 reps as high and explosive as possible
*Tempo should be one second pause at the top of the rep, followed by a 3 count eccentric each rep.
Beginners can sub a push up plank hold and regular push ups on feet trying to explode out of the bottom or band assisted push ups trying to come out of the bottom as quick as possible.
THEN w/ a 10 min Timer:
Work up to a moderate/heavy 3RM bench press or floor press. Goal for this portion is to build up to your working metcon weight.
| 1st | 65 Rx | Laura E Tue, Sep 3, 2019 | | 2nd | 55 Rx | MANAGER Tue, Sep 3, 2019 | | 1st | 185 Rx | Bill Tue, Sep 3, 2019 | | 2nd | 175 Rx | John L Tue, Sep 3, 2019 | | 3rd | 115 Rx | Keith C Tue, Sep 3, 2019 |
| Vince | 85 Rx | | | Laura E | 65 Rx | | | Bill | 185 Rx | | | MANAGER | 55 Rx | | | John L | 175 Rx | | | Keith C | 115 Rx | |
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SHRED 9/3/2019
(Time)
SHRED:
25-minute AMRAP:
- 12/9 cal bike
- 3 double DB power cleans
- 3 double DB front squats
- 3 double DB push jerks
NOTE: the 3 DB movements are to be treated as a complex. Use a weight which allows you to keep moving through all 3 movements without stopping if possible. Your score is for reps.
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COOLDOWN:
- ROMWOD
| Laura E | 128 | p.u. | | Tracie | 13 RDs + 5 cal | 20# DB |
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WARM UP 9/3/19
(Check In)
FOAM ROLL- Calves, Lats, Traps, Chest
GROUP WARM UP
Machine-30/25 Calories
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2 Rounds:
Plate Rear Fly-10 reps
Plate Lateral Raise-10 reps
Plate Int/Ext Rotation-10 reps
Plate Press-10 reps
Push Up w/ Slow Eccentric-5 reps
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Side Plank-20 secs R/L
Reverse Shoulders-30 secs
Tempo Barbell Row (1 count pause at top/3 count lower)-5 reps
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Begin Skill
COOLDOWN
Lateral Band Opener-2 mins R/L
Banded Bully-2 mins R/L
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