WOD Blog
 | Thu, Nov 5 2015 |  |
 | Happy Birthday: Ashley An |
| METCON 11/5/15 (option 1) | METCON Christine 11/5/15 (option 2) | SKILL WORK 6/30/15 | WARM UP 11/5/15 |
METCON 11/5/15 (option 1)
(Time, Rx+, Rx2, Rx3)
3 rounds for time of
50-KB Swings
12-Squat Snatch
21-Box Jumps
GOAL: Finish under 12 mins CAP off at 15 mins
STEP UPS ALLOWED
Rx+: 53#/35#, 135#/95#, 24'/20'
Rx: 35#/20 DB or KB, 115#/75#, 24'/20'
Rx2: 35#/20# DB or KB, 115#/75# Sub powersnatch, 24'/20'
Rx3: Russian Swing 35#/20# DB or KB, 75#/55#, Sub Hangpowersnatch,20'
| Carolyn | 11.34 | 55# power snatch, 26# second wod of the day | | Jacob W | 15:00 Rx | 221 reps | | Brenda L | DNF | power snatch |
|
METCON Christine 11/5/15 (option 2)
(Time, Rx+, Rx2, Rx3)
'CHRISTINE'
3 rounds for time of
Row-500 m
Deadlift-12 reps (Bodyweight)
Box Jump- 21 reps
GOAL: Finish under 12 mins CAP off at 15 mins
Rx+: BWx 1.5, 30''/24''
Rx: Bodweight, 24''/20'' Step ups allowed
Rx2: 1/2 Bodyweight, 20'' Step ups allowed
Rx3: Coach decides weight and height
| 1st | 11:55 Rx | Hannah Nie Thu, Nov 5, 2015 | | 2nd | 13:21 Rx | Saori Thu, Nov 5, 2015 | | 3rd | 15:00 Rx | Carolyn Thu, Nov 5, 2015 | | 1st | 9:27 Rx+ | Spencer Ch Thu, Nov 5, 2015 | | 2nd | 14.00 Rx | Tom R Thu, Nov 5, 2015 | | 3rd | 9:32 Rx | Seth B Thu, Nov 5, 2015 |
| David E | 15 min Rx | Finished deadlifts on round 3 | | Jonathan K | 14:08 Rx | 236# DL | | Grant G | 11:54 Rx | Deadlift @ 185 lbs. | | Bill | 14:42 Rx2 | | | Tracie | 14:32 Rx2 | RX1.5 125# dead lift my weight165 | | Carolyn | 15:00 Rx | Need to lose weight or get stronger! 145# got to 11 DL 3rd round | | Tom R | 14.00 Rx | | | Seth B | 9:32 Rx | 230# Best time on this is 8:51 220# DL w 20'' box old school | | Saori | 13:21 Rx | 140# Rowing kills me every time | | Hannah Nie | 11:55 Rx | | | Spencer Ch | 9:27 Rx+ | | | Carl | 14:52 Rx | 185#, 15x deadlifts bc I'm stupid | | Jonah | 12:50 Rx | DL 155 | | Katie B | 15 min finished 11 reps short Rx | Deadlift 145# step ups 20 in box |
|
SKILL WORK 6/30/15
(Weight)
Spend 10 mins to work up to a heavy weight on each side.
DB Turkish Get Up!!!
Beginners use 10 mins to practice.
Then AMRAP in 6 mins of
Band Paloff Press-15 reps R
Hollow Body hold(floor)-10 reps or 15 sec hold
Band Paloff Press-15 reps L
Hollow Body hold(floor)-10 reps or 15 sec hold
SCORE: Weight on TGU
| 1st | 50 Rx | Katriel-Maria Thu, Nov 5, 2015 | | 2nd | 40 Rx | Saori Thu, Nov 5, 2015 | | 3rd | 35 Rx | Carolyn Thu, Nov 5, 2015 | | 1st | 70 Rx | Jonathan K Thu, Nov 5, 2015 | | 2nd | 60 Rx | Carl Thu, Nov 5, 2015 | | 3rd | 50 Rx | Jonah Thu, Nov 5, 2015 |
| 1st | 60 Rx | Holly H Thu, Jun 30, 2016 | | 2nd | 50 Rx | Katriel-Maria Thu, Nov 5, 2015 | | 3rd | 40 Rx | Saori Thu, Nov 5, 2015 | | 1st | 125# Rx | Seth B Thu, Jun 30, 2016 | | 2nd | 90 Rx | Eric F Thu, Jun 30, 2016 | | 3rd | 70 Rx | Aaron S Thu, Jun 30, 2016
Jonathan K Thu, Nov 5, 2015 |
| Jonathan K | 70 Rx | | | Carl | 60 Rx | 60 L, 40 R | | Carolyn | 35 Rx | | | Katriel-Maria | 50 Rx | got scary on the get down part so didn't go heavier though I have been able to in the past | | Saori | 40 Rx | both side. I couldn't even get up on 44# | | Jonah | 50 Rx | | | Katie B | 30 Rx | |
|
WARM UP 11/5/15
(No Results Tracked)
FOAM ROLL-Quads, Calves, Midback and Traps use lacrosse ball on traps.
GROUP WARM UP
Row-500 m(when you first come in)
then
Turkish Get Up- 5 reps R/L (holding your cell phone)
Hollow Rocks-20 rep or 30 secs
Russian KB Swing-20 reps or 30 secs
Band Paloff Press-20 reps R/L
COOLDOWN
Wall Stretch w leg crossover for lowback-2 mins R/L
Band Lat Stretch-2 mins
|
