WOD Blog
 | Tue, Feb 9 2016 |  |
| METCON 2/9/16 | SKILL WORK 2/9/16 | WARM UP 2/9/16 | COMPETITOR'S CLASS Week 4 Day 2 2/9/16 | Other Results |
METCON 2/9/16
(Reps, Rx+, Rx2, Rx3)
AMRAP in 5 mins
Powerclean-9 reps
Pull Up-9 reps
REST 3 mins
AMRAP in 5 mins
DB Snatch-9 reps
Box Jump-9 reps
GOAL: 150 reps+
Rx+: 115#/75#, 30''/24'', 70#/55#
Rx: 95#/65#,24''/20'', 55#/35#
Rx2: 75#/55#, 20'', 35#/20#, Sub Jump Pull Ups
Rx3: Sub Jump Pull up, Hang snatch high pull 75#/55#, 20'' STEP UPS ALLOWED, 35#/20#
| 1st | 155 Rx+ | Sarah D Tue, Feb 9, 2016 | | 2nd | 172 Rx | Saori Tue, Feb 9, 2016 | | 3rd | 96 Rx | Stacey M Tue, Feb 9, 2016 | | 1st | 174 Rx+ | David P Tue, Feb 9, 2016 | | 2nd | 168 Rx+ | Todd N Tue, Feb 9, 2016 | | 3rd | 144 Rx+ | Tyson D Tue, Feb 9, 2016 |
| Kevin S | 103 Rx | | | Jonathan K | 119 Rx | | | Eric M | 136 Rx | | | Spencer Ch | 198 Rx | | | Carl | 172 Rx2 | | | Cherise | 122 Rx3 | 65#, jumping pullups; 35#, stepups | | Sandra D | 153 Rx2 | | | Scott B | 95 Rx | | | Carolyn | 249 Rx2 | need sleep! | | Tom R | 133 Rx2 | used 35# db | | Bill | 144 Rx2 | | | Christopher G | 115 Rx | | | Saori | 172 Rx | | | Parker | 136 Rx2 | joint pain | | Mike S | 154 Rx | | | Sarah D | 155 Rx+ | | | Todd N | 168 Rx+ | | | David P | 174 Rx+ | | | Julia Goldst | 213 Rx3 | Sub HPC (65) Hang DB snatch (25) rest RX | | Diane | 105 Rx2 | | | Charlie | 153 Rx2 | | | Aaron F | 119 Rx2 | 3 rds + 1 PC 75 lb sub jump PU. 3 rds +1 BJ 35 lb + 20' Step up | | John L | 117 Rx2 | 95# PC | | Keith C | 126 Rx2 | Had to finish pullups with band assist | | Ammon C | 112 Rx2 | | | Stacey M | 96 Rx | | | Scott Chr | 126 Rx+ | | | Tyson D | 144 Rx+ | | | Covi | 198 Rx2 | |
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SKILL WORK 2/9/16
(Weight)
Every 3 mins for 5 rounds
Double Unders-30 reps
Strict Pull Ups-Max Consecutive
Squat Clean-2 reps
SCORE: Heaviest Clean weight and pull ups totaled.
Build up on the Squat clean try to hit 80% of your 1RM. Try to stay within 3 reps of your Max consecutive Strict Pull Up sets
| 1st | 193 Rx | Julia Goldst Tue, Feb 9, 2016 | | 2nd | 148 Rx | Saori Tue, Feb 9, 2016 | | 3rd | 145 Rx | Carolyn Tue, Feb 9, 2016 | | 1st | 264 Rx | Jonathan K Tue, Feb 9, 2016 | | 2nd | 244 Rx | Scott Chr Tue, Feb 9, 2016 | | 3rd | 236 Rx | Mike S Tue, Feb 9, 2016 |
| Kevin S | 231 Rx | | | Jonathan K | 264 Rx | 2x245 squat clean 19 pull ups | | Spencer Ch | 190 Rx | 21 pullups | | Carl | 207 Rx | 185 clean (x3); 22 pull ups | | Sandra D | 133 Rx | | | Cherise | 135 Rx | 135#; 60 singles; band assisted | | Tyler M | 188 Rx | | | Scott B | 160 Rx | 145#+3 pu each round | | Carolyn | 145 Rx | 1st time doing squat clean 95# | | Tom R | 160 Rx | | | Bill | 135 Rx | 135# no strict pullups | | Saori | 148 Rx | Slacked on pu. 130+5+5+5+2+1 | | Parker | 135 Rx | 43 PU | | Mike S | 236 Rx | 41 pullups | | Julia Goldst | 193 Rx | Sub power clean from blocks | | Diane | 105 Rx | Hey. i was able to come today! | | Charlie | 125 Rx | | | Aaron F | 175 Rx | 155 lb squat clean + 20 ring row | | John L | 125# Rx | 10 consecutive pull ups | | Keith C | 125 Rx | | | Ammon C | 125 Rx | | | Stacey M | 81 Rx | | | Scott Chr | 244 Rx | |
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WARM UP 2/9/16
(Time)
FOAM ROLL-Forearms,Traps,lats,Calves
GROUP WARM UP
3 rds
Jump Rope Singles x3 or Double Unders-20 reps
GM-5 reps
Bent Over Row-5 reps
Front Squat-5 reps
Hang Clean-5 reps
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Strict Pull Ups-5 reps or Ring Rows-10 reps
Side Plank w Hip Dip-20 sec R/L
Downward Dog-30 secs
Upward Dog-30 secs
Clean-5-10 reps with added weight before beginning Skill work
COOLDOWN
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COMPETITOR'S CLASS Week 4 Day 2 2/9/16
(Time)
A. Overhead Squat
5-5-3-3-2-2-1-1-MR
B1. Rack Pulls(Just below knee)-8-8-8-8-8
B2. L-Sit Hold-Max time
Every 2 mins w 1 min Rest between rounds
C. Skillcon-5-3 min rounds of
1 BMU-2 Strict CTB-3-Strict Reg-7 Butterfly
10- Box Jumps
Snatch- 5-4-3-2-1 rep Add weight and reduce reps each round.
GOAL to get within 90% or more of best
D. Metcon-AMRAP in 14 mins of
7-Muscle Ups
50-Wallballs
100-Double Unders
GOAL: 400 reps+
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