WOD Blog
 | Mon, Oct 7 2019 |  |
| METCON 10/7/19 | WEIGHTLIFTING 10/7/19 | WARM UP 10/7/19 | SHRED 10/7/2019 | Other Results |
METCON 10/7/19
(Time, Rx+, Rx2, Rx3)
5 Rounds For Time:
Run-200 m
Seal Walk-10 m*
Push Up-15 reps
*Standard is hands and feet behind the line at the beginning, hands over line at the end.
Goal: Sub 11, CAP at 15 minutes.
Tip: You are meant to approach this workout with a fast pace from the beginning. Aim to transition directly from the run to the seal walk. If you are concerned about going to failure on the push ups, consider breaking it up into small sets with short breaks from the beginning.
Purple Rx+: Sub 10 m Handstand Walk
Blue Rx: As written
Orange Rx2: Sub Incline Push Up
Yellow Rx3: Sub 150 m Run, Sub Bear Crawl
White MODWOD: Sub 100 m Run, 30 second Push Up Plank on Knees
| 1st | 10:55 Rx+ | Julia Goldst Mon, Oct 7, 2019 | | 2nd | 12:06 Rx | Derra Mon, Oct 7, 2019 | | 3rd | 12:25 Rx | Janelle Mon, Oct 7, 2019 | | 1st | 7:39 Rx | Ian Mon, Oct 7, 2019 | | 2nd | 8:39 Rx | eli r Mon, Oct 7, 2019 | | 3rd | 9:20 Rx | John L Mon, Oct 7, 2019 |
| Mitchell R | 11:42 Rx | | | Derek M | 12:26 Rx | | | John L | 9:20 Rx | | | Shane | 10:33 Rx | | | Luis Mu | 10:15 Rx | | | Jenn | 13:53 Rx2 | | | Griff | 9:52 Rx | | | Ian | 7:39 Rx | | | Vince | 10:17 Rx | | | Katheryn | 15:00 dnf Rx | finished last 8 push ups after time | | eli r | 8:39 Rx | | | Ryan Pow | 13:38 Rx | First day back after mono. | | Julia Goldst | 10:55 Rx+ | | | Richard S | 13:05 Rx | | | Cherise | 15:00 dnf Rx2 | | | Janelle | 12:25 Rx | | | Rachel T | 10:46 | Bear crawls | | David S | 12:01 Rx | | | LILIE | 15:00 Rx | | | Hailey D | 14:51 Rx | | | Derra | 12:06 Rx | | | Brendan W | 10:29 Rx | | | Todd N | 11:05 Rx | | | Elana | dnf Rx3 | 4 +run | | Alyssa C | 14:25 Rx | | | Saori | 13:34 | Boy push up | | Emily M | Dnf 15:00 Rx | | | Olive | 15:00 Rx3 | dnf |
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WEIGHTLIFTING 10/7/19
(Weight)
WEEK 3 OF 5.
Jerk (push or split)
3-3-3-3-3
Begin around 75-80% (heavier than last week) and build up each set. If you are new to the split jerk work with your coach to learn the foot work. Perform push jerks for your HEAVY sets and practice split jerk technique during your rest.
| 1st | 205 Rx | Janelle Mon, Oct 7, 2019 | | 2nd | 195 Rx | Emily M Mon, Oct 7, 2019 | | 3rd | 185 Rx | Alyssa C Mon, Oct 7, 2019 | | 1st | 235 Rx | Derek M Mon, Oct 7, 2019 | | 2nd | 205 Rx | Brendan W Mon, Oct 7, 2019
eli r Mon, Oct 7, 2019
Mitchell R Mon, Oct 7, 2019 | | 3rd | 185 Rx | Todd N Mon, Oct 7, 2019 |
| Mitchell R | 205 Rx | | | Derek M | 235 Rx | | | Vince | 140 Rx | | | John L | 165 Rx | | | Laura E | 120 Rx | fs/ shoulder injury | | Jenn | 100 Rx | | | Mindy | 85 push jerk Rx | | | Griff | 135x3 Rx | | | Ian | 145 Rx | | | Katheryn | 105 Rx | attempted 115 | | eli r | 205 Rx | | | Ryan Pow | 175 Rx | | | Julia Goldst | 115 | Sub Shoulder Press x 3 | | Cherise | 85 Rx | | | Janelle | 205 Rx | split jerk | | Alyssa C | 185 Rx | | | Rachel T | 145 Rx | | | David S | 125 Rx | | | LILIE | 85 Rx | | | Hailey D | 135 Rx | | | Derra | 135 Rx | | | Brendan W | 205 Rx | | | Todd N | 185 Rx | Shoulder be buggin'!!! | | Saori | 125 Rx | | | Emily M | 195 Rx | | | Olive | 85 Rx | |
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WARM UP 10/7/19
(Check In)
FOAM ROLL- Calves, Chest, Traps
GROUP WARM UP
2 Rounds:
Jog-200 m OR shuttle Jog-1 min
Push Up Plank Shoulder Tap-20 reps
Push Up w/ Slow Eccentric-5 reps
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Side Plank w/ Leg Raises-15 reps R/L
Thumbs Up w/ Pause and Slow Lower-10 reps
Breaststrokes slow and controlled-10 reps
Downward Dog-30 secs
Downward Dog Shoulder Tap-30 reps
Reverse Plank-30 secs
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Split Squat-10 reps R/L
Press Complex-5 reps each
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Begin Weightlifting
COOLDOWN
Lateral Rig Opener-1 min R/L x 2 sets
Rig Calf Stretch-1 min R/L x 2 sets
Upper Back Smash-2 mins
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SHRED 10/7/2019
(Reps)
WARM-UP:
2-minute shuttle jog
- 20 banded pull aparts
- 10 internal-external rotations R/L
- 15 banded presses
- 15 banded pass-throughs
- 20 banded high pulls
- 20 banded good mornings
30-second downward dog
30-second upward dog
30-second pigeon pose R/L
30-second spiderman to hammy
- 15 scap pulls
- 15 arch hollows
- 3-5 strict pull-ups
- 3-5 kipping pull-ups
Take a minute or two after setting up to make sure you are warm enough to begin (hang power clean and push jerk).
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SHRED
Every 5 minutes for 5 rounds:
- 300-meter sprint
- 10 pull-ups
* With any time remaining perform an AMRAP of DT...
- 12 DB deadlifts
- 9 DB hang power cleans
- 6 DB push jerks
NOTE: pick up wherever you left off on the AMRAP of DT. You do NOT need to start back at the top with deadlift. Your score is reps from DT. Advanced athletes may choose to use a barbell if desired.
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COOLDOWN:
- ROMWOD
| MANAGER | 8 rounds | 135# barbell | | Laura E | 6 rnds + 18 reps | 135#, 50# overshoulder, med ball, sit ups | | Tom W | 135# barbell 6 rounds | too heavy |
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