WOD Blog
 | Mon, Feb 17 2020 |  |
| WEIGHTLIFTING 2-17-20 | METCON 2-17-20 | WARM UP 2-17-20 | SHRED 2-17-2020 | Other Results |
WEIGHTLIFTING 2-17-20
(Weight)
25 Minutes
WEEK 1 OF 5
A1. Bench Press or Floor Press: 5-5-5-5-5-MR*
A2. Strict HSPU Option**
*On the bench press build up each round starting around 70% of 1RM. For MAX rep set perform a set with a double pause (half way down AND on chest before exploding up)
**
1. If you have more than 12 strict complete a MR DEFICIT set (strict) each round starting with 25# plates and building up as tolerated.
2. If you have between 5-10 strict, complete a MR set each round.
3. If you have less than 5 strict, aim to complete 1-3 strict each round THEN complete:
3 HSPU NEGATIVES
4. If you are still working on strict but are proficient with push ups complete:
5 Box Handstand Push Ups
3 HSPU NEGATIVES
5. If you are still working on PUSH UPS complete either:
Accumulate 10 strict push ups
Complete 10 Band Assisted Push Ups
Work with your coach if you need help determining the correct option!
| 1st | 125 Rx | Janelle Mon, Feb 17, 2020 | | 2nd | 120 Rx | Rachel T Mon, Feb 17, 2020 | | 3rd | 115 Rx | Beth Mon, Feb 17, 2020
Laura E Mon, Feb 17, 2020 | | 1st | 275 Rx | Seth B Mon, Feb 17, 2020
Heikoti Mon, Feb 17, 2020 | | 2nd | 265 Rx | Derek M Mon, Feb 17, 2020 | | 3rd | 195 Rx | Bj Mon, Feb 17, 2020 |
| Heikoti | 275 Rx | | | Laura E | 115 Rx | | | Jonny | 115 Rx | | | Mindy | 105 bench press Rx | | | DeeAnn | 70 Rx | | | Derek N | 165 Rx | | | Seth B | 275 Rx | Hard and could only do 3 strict HSPU so scaled | | David R | 165 Rx | | | Derek M | 265 Rx | | | John L | 165 Rx | | | Janelle | 125 Rx | floor press | | Rachel T | 120 Rx | | | Wesly | 135 Rx | FLoor press, 5 Pike PU - 3 HSPU negatives | | Michael Da | 170 Rx | | | Kami | 105 Rx | | | Cherise | 110 Rx | | | Beth | 115 Rx | | | Bj | 195 Rx | | | Jayne | 75 Rx | |
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METCON 2-17-20
(Time, Rx+, Rx2, Rx3)
FOR TIME:
45 Wallballs
45 Burpees
25 Wallballs
25 Burpees
Goal: Sub 9, CAP at 14 minutes.
Tip: You are meant to complete large sets on the wallballs and move continuously on the burpees. Try to sprint your last 25 burpees!
Brown Rx+: 30#/10-20#/9'
Purple Rx: 20#/10'-14#/9'
Blue Rx2: Sub 40 Wallballs and 20 Burpees, purple weight
Orange Rx3: 14#/10-10#'9, sub bodybuilders
Yellow MODWOD: 10#/8'-6#/8', sub burpee to box, pushball if needed
| 1st | 7:47 Rx | Alyssa C Mon, Feb 17, 2020 | | 2nd | 8:34 Rx | Janelle Mon, Feb 17, 2020 | | 3rd | 9:06 Rx | Laura E Mon, Feb 17, 2020 | | 1st | 7:13 Rx | Wesly Mon, Feb 17, 2020 | | 2nd | 8:06 Rx | Steve M Mon, Feb 17, 2020 | | 3rd | 8:26 Rx | Luis Mu Mon, Feb 17, 2020 |
| Danny G | 9:33 Rx | | | Vince | 9:48 Rx | did 35 reps of each on round 2 by mistake. Oops. | | Elise | 9:40 Rx | | | Steve M | 8:06 Rx | | | Laura E | 9:06 Rx | | | Mitchell R | 12:07 Rx | | | Jonny | 12:26 Rx | | | Mindy | 8:18 Rx2 | sub 10# wall ball | | DeeAnn | 13:25 Rx3 | | | Luis Mu | 8:26 Rx | | | Katheryn | 9:53 Rx2 | | | Derek N | 9:33 Rx | | | Crystal | 8:30 Rx2 | 40-40-20-20 | | Derek M | 10:37 Rx | | | John L | 9:40 Rx | | | Deven D | 9:33 Rx | | | Janelle | 8:34 Rx | | | Rachel T | 10:24 Rx | | | Alyssa C | 7:47 Rx | | | Wesly | 7:13 Rx | Unbroken | | Todd N | 9:32 Rx | | | Janalyn | 13:41 Rx | | | Michael Da | 9:30 Rx | | | Kami | 10:25 Rx | | | MANAGER | 13:30 Rx | | | Cherise | 10:14 Rx2 | | | Jayne | 13:30 Rx2 | |
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WARM UP 2-17-20
(Check In)
FOAM ROLL- Chest, Lats, Traps, Quads
GROUP WARM UP
Plate Squat-10 reps
Plate Press-10 reps
Horizontal Plate Press in Squat Stance-10 reps
Plate Bus Driver in Squat Stance-20 reps
Plate Rotation-10 reps R/L
Plate Tricep Extension-10 reps
Plate Plank Walkover-20 reps
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Scap Push Up-10 reps
Mountain Climber to Outside of Hand-10 Alternating reps
Side Plank-20 secs R/L
Handstand Hold-30 secs
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Bench Press or Floor Press-10 reps
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Explain strength work
COOLDOWN
Banded Bully-1 min R/L x 2 sets
Single Leg Saddle-1 min R/L x 2 sets
Reverse Shoulders-1 min x 2 sets
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SHRED 2-17-2020
(Time)
WARM-UP:
- 20/15 calorie bike
2 rounds:
- 10 box step overs
- 10 air squats
- 10 banded good mornings
- 10 alternating mountain climbers with a pause
- 30 second pray pose to hammy
Spend 30 seconds in each stretch:
- spiderman to hammy
- downward dog w/ calf stretch
- upward dog
- pigeon stretch R/L
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SHRED:
24-minute AMRAP:
- 8 cal bike
- 12 AB MAT Plate ups
- 10 alternating DB lunges
*At Minute 8, switch to 10 DB front squats
*At minute 16, switch to DB box step overs
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COOLDOWN:
- ROMWOD
| Heikoti | 24:00 | 12 rounds | | Beth | :) | / | | Laura E | 8 Rx | 85# bar | | Eric M | 382 reps Rx | |
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