WOD Blog
 | Fri, Sep 6 2019 |  |
| METCON 9/6/19 | WEIGHTLIFTING 9/5/19 | WARM UP 9/6/19 | SHRED 9/6/2019 | Other Results |
METCON 9/6/19
(Time, Rx+, Rx2, Rx3)
FOR TIME:
22-16-10
Thruster
Bar Facing Burpee
Goal: Sub 8, CAP at 12 minutes
Tip: You are meant to attack this workout with an aggressive pace. Aim for large sets on the thrusters and constant movement on the burpees. Go for broke on your final set of 10!
Purpose: This is a shorter duration workout that combines two global movements. From the Level Method E-Learning course: ''Global movements involve the whole body, things like thrusters, air bike, and burpees.''
Combining global movements in a shorter duration template creates a high intensity workout for maximum results!
Purple Rx+: 115#/75#
Blue Rx: 95#/65#
Orange Rx2: 75#/55#
Yellow Rx3: 45#/35#, Regular Burpees
White MODWOD: DB Push Press (pair), burpee to box
| 1st | 6:12 Rx+ | Julia Goldst Fri, Sep 6, 2019 | | 2nd | 7:48 Rx+ | Janelle Fri, Sep 6, 2019 | | 3rd | 6:42 Rx | Alyssa C Fri, Sep 6, 2019 | | 1st | 7:11 Rx | Shane Fri, Sep 6, 2019 | | 2nd | 9:23 Rx | Eric F Fri, Sep 6, 2019 | | 3rd | 10:32 Rx | Bill Fri, Sep 6, 2019 |
| Janelle | 7:48 Rx+ | | | Mindy | 8:00 Rx3 | | | Laura E | 10:58 Rx2 | | | Shane | 7:11 Rx | | | Katheryn | 10:13 Rx2 | | | Bill | 10:32 Rx | | | Eric F | 9:23 Rx | | | Julia Goldst | 6:12 Rx+ | | | Wesly | 7:07 Rx3 | single arm KB thrusters (35), single arm athletic burpees | | Jayne | 12 Rx2 | | | Derek M | 11:00 Rx | | | Alyssa C | 6:42 Rx | | | Derra | 8:31 Rx | | | Paige E | 12:00 DNF Rx3 | Burpees are the worst | | Bj | 10:09 Rx2 | |
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WEIGHTLIFTING 9/5/19
(Weight)
WEEK 3 OF 3.
Thruster
3-3-3-3-3
Start a bit heavier than week and build up each set finding your heaviest 3 consecutive reps!
| 1st | 155 Rx | Julia Goldst Fri, Sep 6, 2019
Janelle Fri, Sep 6, 2019 | | 2nd | 125 Rx | Derra Fri, Sep 6, 2019 | | 3rd | 115 Rx | Rachel T Fri, Sep 6, 2019 | | 1st | 225 Rx | Derek M Fri, Sep 6, 2019 | | 2nd | 155 Rx | Ian Fri, Sep 6, 2019 | | 3rd | 145 Rx | Bill Fri, Sep 6, 2019 |
| Janelle | 155 Rx | | | Laura E | 75 Rx | | | Katheryn | 100 Rx | 105# x 1 | | Bill | 145 Rx | | | Julia Goldst | 155 Rx | | | Ian | 155 Rx | | | Rachel T | 115 Rx | | | Derek M | 225 Rx | | | Jayne | 85# Rx | | | Derra | 125 Rx | 135 for 2 |
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WARM UP 9/6/19
(Check In)
FOAM ROLL- Lats, Calves, Quads, Traps
GROUP WARM UP
Shuttle Jog-2 mins
DB OH Carry-40 m R/L
DB Strict Press-10 reps R/L
DB High Pull-10 reps R/L
DB Goblet Squat-10 reps
DB Thruster-5 reps R/L
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Hip Rotations-30 reps R/L
YTW's-10 reps each position
Samson Stretch-30 secs R/L
Twisted Cross-30 secs R/L
Side Plank w/ Hip Dip-20 reps R/L
Praying Pose to Hammy Stretch-30 secs
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Behind the Neck Front Rack Stretch-30 secs
Barbell Strict Press w/ Pause-5 reps
Barbell Front Squat-5 reps
Barbell Thruster-5 reps
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Begin Weightlifting
COOLDOWN
Banded Lat Stretch-2 mins R/L
Lateral Band Opener-2 mins R/L
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SHRED 9/6/2019
(No Results Tracked)
SHRED:
Every 4 minutes for 20 minutes:
- 12/10 cal bike
- 15 KB sumo deadlifts
- 12/10 cal row
- 15 box jumps
*Rest with time remaining.
NOTE: On the sumo deadlift, if you are experienced and are wanting to go heavier, you may use a barbell. If this time cap is too aggressive for you, cut back the number of calories on the machines.
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COOLDOWN:
- ROMWOD
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