WOD Blog
 | Mon, Nov 16 2015 |  |
| METCON 11/16/15 | WEIGHTLIFTING 11/16/15 | WARM UP 11/16/15 | COMPETITORS WOD 11/16/15 |
METCON 11/16/15
(Time, Rx+, Rx2, Rx3)
4 rounds for time of
16-SDHP
8-CTB Pull Up
60-Lateral Hops
GOAL: Finish under 10 mins CAP off at 12 mins
Rx+: 115#/75#, Sub Ring Muscle Up & Double Unders
Rx: 95#/65#
Rx2: 75#/55#, Sub Reg Pull Ups
Rx3: 55#/35#, Sub Jumping CTB Pull Up
| 1st | 12 Rx | Saori Mon, Nov 16, 2015 | | 2nd | 12:00 Rx2 | Ashley Al Mon, Nov 16, 2015 | | 3rd | 12 2rnds +29 Rx3 | Georgia Mon, Nov 16, 2015 | | 1st | 12 Rx+ | Joshua B Mon, Nov 16, 2015 | | 2nd | 12:00 Rx+ | Charles G Mon, Nov 16, 2015 | | 3rd | 10:43 Rx | Tyler B Mon, Nov 16, 2015 |
| David E | 12:37 Rx | I'm coming for you SCOTT!!! | | Scott Chr | 11:19 Rx | | | Jonathan K | 11:26 Rx | | | Tracie | 12:18 | Rx2.5 55# jumping pull ups | | Cherise | 12:00 Rx3 | DNF; 55#, jumping | | Tom R | 12:00 Rx2 | DNF 6 got 6 reps into 4th | | Saori | 12 Rx | Finishe 4th round SDHL at 12:00. Finished all after time. CTB is hard. For me, but I did it. Yay me!🎉🎉🎉 | | Tyler B | 10:43 Rx | | | Jacob W | 11:22 Rx | | | Georgia | 12 2rnds +29 Rx3 | 55lbs, Jumpers | | Todd N | 11:18 Rx | 95#. CTB. DU's. | | Ashley Al | 12:00 Rx2 | 3 rds + 10 reps, #65, band PU | | Charles G | 12:00 Rx+ | 3rounds +5 | | Joshua B | 12 Rx+ | 2 rounds + 3 muscle ups |
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WEIGHTLIFTING 11/16/15
(Weight)
Week 1
Paused Front Squat
5-5-5-5-5-5
Begin at 65% of 1RM regular pause for 2 count in bottom of each rep. Add weight to each set.
| 1st | 160 Rx | Cherise Mon, Nov 16, 2015 | | 2nd | 145 Rx | Saori Mon, Nov 16, 2015 | | 3rd | 125 Rx | Ashley Al Mon, Nov 16, 2015 | | 1st | 235 Rx | Scott Chr Mon, Nov 16, 2015 | | 2nd | 225 Rx | Jacob W Mon, Nov 16, 2015 | | 3rd | 215 Rx | David E Mon, Nov 16, 2015 |
| 1st | 165 Rx | Rachel T Wed, Nov 9, 2016 | | 2nd | 160 Rx | Cherise Mon, Nov 16, 2015 | | 3rd | 150 Rx | Emily M Wed, Nov 9, 2016
Tory Wed, Nov 9, 2016 | | 1st | 265 Rx | Leka Wed, Nov 9, 2016 | | 2nd | 255 Rx | Eric P Wed, Nov 9, 2016 | | 3rd | 245 Rx | Mitchell D Wed, Nov 9, 2016 |
| David E | 215 Rx | | | Scott Chr | 235 Rx | | | Scott B | 155 Rx | | | Cherise | 160 Rx | | | Saori | 145 Rx | | | Tyler B | 205 X 4 Rx | | | Jacob W | 225 Rx | | | Janalyn | 85 Rx | | | Ashley Al | 125 Rx | | | Joshua B | 205 Rx | |
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WARM UP 11/16/15
(No Results Tracked)
FOAM ROLL-Quads,Mid back,Lats,Glutes,Calves
GROUP WARM UP-
3 rounds of
Jump Rope-30 secs
w rope OH Squats-30 secs
-------------------------------
Hip Rotations-20 secs R/L
Pray Pose-20 secs
Spiderman to Hammy- 20 secs of each R/L
_________________________________________
then
Front Squat-10 reps
Gm-10 reps
Hanging Hollow rocks-20 secs
Ring Rows or Strict CTB Pull Ups-5 reps
Kipping pull ups-5-10 reps
COOLDOWN
Bilateral Shoulder Flexion w PVC-2 mins
Forearm Stretch-1 min
Couch Stretch-1 min R/L
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COMPETITORS WOD 11/16/15
(Check In)
Week 2 of 4 Heavy Snatch work/Muscle Up Volume
A. Snatch
Every 2 mins for 20 mins beginning at 60% building up
to a heavy 2 RM reset each rep.
B. EMOM for 12 mins
EVENS: OHS- 3 reps or Snatch Pulls 3 reps @100% of 1RM
ODDS: REST
C. Bar Muscle Up
Complete 2-6 reps CONSECUTIVELY followed by 60 secs of rest. Continue this pattern for as long as possible or until 20 mins which ever comes first.
D. Metcon
4 rounds for time of
16-Powercleans (115#/75#)
8-CTB Pull Ups
60-Double Unders
GOAL: Finish under 9 mins CAP off at 11 mins.
| Amalia | Yes | Snatches at 76#. OHS at 80#. Ring thing with a box. Did a couple of single unders on 3rd round. |
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