WOD Blog
 | Tue, Nov 17 2015 |  |
 | Happy Birthday: Rachel T & Sandra S & Scott Y |
| METCON. 11/17/15 | WARM UP 11/17/15 | SKILL/ABCON 12/22/15 | COMPETITORS WOD 11/17/15 |
METCON. 11/17/15
(Reps, Rx+, Rx2, Rx3)
AMRAP in 5 mins of
(1st)High Hang Powerclean-12 reps
Bar facing Burpee-4 reps
REST 1 min
AMRAP in 5 mins of
(2nd)Hangpowerclean-8 reps
Bar facing Burpee-8 reps
REST 1 min
AMRAP in 5 mins of
(3rd)Powerclean-4 reps
Bar Facing Burpees-12 reps
GOAL: Complete over 250 reps
Rx+: Sub Full version begin at 115#/75#, 165#/105#, 215#/125#
Rx: 95#/65#, 115#/75#, 135#/95#
Rx2: 75#/55#, 95#/65#, 115#/75#
Rx3: Stay at same weight but coach decides.
| 1st | 201 Rx | Saori Tue, Nov 17, 2015 | | 2nd | 132 Rx2 | Brittanee Tue, Nov 17, 2015 | | 1st | 161 Rx+ | Charles G Tue, Nov 17, 2015 | | 2nd | 255 Rx | Robbie Tue, Nov 17, 2015 | | 3rd | 248 Rx | Tyler B Tue, Nov 17, 2015 |
| Saori | 201 Rx | | | Scott Chr | 199 Rx | | | David E | 136 Rx | | | Eric M | 148 Rx | | | Seth B | 240 Rx | I suck at burpees | | Mike S | 192 Rx | | | Tyler B | 248 Rx | | | Charles G | 161 Rx+ | | | Brittanee | 132 Rx2 | 65#, 75#, 85# | | Robbie | 255 Rx | | | Jonah | 196 Rx | the power clean struggle |
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WARM UP 11/17/15
(No Results Tracked)
FOAM ROLL- Forearms,Lats,Traps,Chest
GROUP WARM UP
Jump Rope or Row-1 min
Row or Jump Rope-1 min
Side Plank w hip dip-30 secs R/L
Burpees 2 for 1's-30 secs
Hollow Rocks Floor-30 secs
GM's-10-15
Barbell Row-10-15
3 Position clean-5 at each
COOLDOWN
Band OH Stretch-2 mins
Modified hurdlers stretch-2 mins
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SKILL/ABCON 12/22/15
(Time)
ABCON
5-Strict TTB
10-Straight Leg Raises
15-KTC
20-Floor Hollow Rocks
REST 1 min
Repeat 3-5 rounds
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COMPETITORS WOD 11/17/15
(No Results Tracked)
A. Powerclean & Push Jerk
2-2-2-2-2 beginning at 70% of 1RM
B. Front Squat-10 mins to build to heavy 4 set.
C. Back Squat-10-10-10-MR*
*Use 5-10# more than last weeks and try to beat reps or match
D. Metcon
4 min AMRAP Clusters-165#/115# GOAL 25+reps
REST 2 mins then
10 min AMRAP
5-Bar Facing Burpees
9-TTB(must be unbroken) If you drop 10 Deadlift before resuming TTB set which does not count towards reps.
GOAL: 140 reps+
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