WOD Blog
 | Tue, Dec 15 2015 |  |
 | Happy Birthday: Scott B |
| SKILL/TECHNIQUE WORK 12/15/15 | METCON 12/15/15 | WARM UP 12/15/15. |
SKILL/TECHNIQUE WORK 12/15/15
(Rounds)
With a 20 min timer perform
5-8 rounds of
1-Snatch Deadlift
1-Snatch Grip High Pull
1-Hang Snatch
1-Overhead Squat
REST 1 min
Use a weight between 60-75% of 1RM
Alternate with
1-CTB Pull Up
3-Strict Pull Ups
7-Kipping Pull Ups
REST 1 min
| 1st | 4 Rx | Belinda Tue, Dec 15, 2015 | | 2nd | 8 | Carolyn Tue, Dec 15, 2015 | | 3rd | 7 | Brenda L Tue, Dec 15, 2015 | | 1st | 7 Rx | Scott B Tue, Dec 15, 2015
Tyler B Tue, Dec 15, 2015 |
| Brenda L | 7 | ring rows | | Tyler B | 7 Rx | | | Belinda | 4 Rx | Pull Up -Red/Black | | Scott B | 7 Rx | | | Ashley Al | 5 | 75# | | Carolyn | 8 | Ringrows, 75#, 45# OHS |
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METCON 12/15/15
(Reps, Rx+, Rx2, Rx3)
AMRAP in 15 mins of
Rower-50 calories
------------------------
3 rounds
21-Dave Sit up
15-Box Jumps
9-TTB
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With time remaining
Clusters
GOAL: 215 reps/get to Clusters
NO STEP UPS
Rx+: 165#/115#, 30''/24'', Sub 5 Ring MU for TTB
Rx: 135#/85#, 24''/20'',
Rx2: 95#/65#, 20'', Sub KTC STEP UPS ALLOWED
Rx3: Sub PC and Jerk, 20'' STEP UPS ALLOWED
| 1st | 207 Rx | Julia Goldst Tue, Dec 15, 2015 | | 2nd | 199 Rx | Saori Tue, Dec 15, 2015 | | 3rd | 189 Rx2 | Ashley Al Tue, Dec 15, 2015 | | 1st | 212 Rx | Tyson D Tue, Dec 15, 2015 | | 2nd | 202 Rx | Tyler B Tue, Dec 15, 2015 | | 3rd | 179 Rx | Ethan B Tue, Dec 15, 2015 |
| Brenda L | 3 Rx2 | step-ups, 65# | | Cherise | 0 Rx2 | DNF; step ups; | | Tyler B | 202 Rx | | | Tanner Pe | 170 Rx | | | Ethan B | 179 Rx | | | Julia Goldst | 207 Rx | | | Belinda | 0 Rx | 15 Box Jumps 3rd Round | | Tyson D | 212 Rx | | | Scott B | 188 Rx2 | 50+3x(21+15+9)+3 Cluster | | Saori | 199 Rx | | | Ashley Al | 189 Rx2 | 4 clusters | | Carolyn | 162 | Worked on keeping Dave sit-Up's strict |
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WARM UP 12/15/15.
(No Results Tracked)
FOAM ROLL-Traps, Calves,Forearms
GROUP WARM UP
2 rounds
Row-1 min
Jump Rope-1 min
----------------------
Barbell Complex
7-Deadlift
7-Hangclean
7-Front Squat
7-Thruster
3-5 Clusters
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Hanging hollow Rocks
Pull Ups and TTB or KTC-10
COOL DOWN
Hamstring Stretch-2 mins
Smash Calves-2 mins
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