WOD Blog
 | Thu, Feb 11 2016 |  |
 | Happy Birthday: Sofia & Lily M |
| COMPETITORS WOD Week 4 Day 4 2/11/16 | SKILL 2/11/16 | METCON 2/11/16 | WARM UP 2/11/16 | Other Results |
COMPETITORS WOD Week 4 Day 4 2/11/16
(Time)
Every 2 mins alternating
Hang Powerclean-5-5-3-3-2-2
Push Jerk-5-5-3-3-2-2
Metcon Redo!
AMRAP in 14 mins
7-Ring Muscle Ups
50-Wallballs (20#/10'-14#/9')
100-Double Unders
Beat what you did Tuesday!
Assistance Work: Collect
50-Ring Push Ups
50-Strict Chin Ups
50-GHD Sit Ups
50-Seated GM
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SKILL 2/11/16
(Weight)
Every 2 mins for 8 rounds
Snatch- 3 reps
Box Jump-3 reps (Increase in height every round)
Practice 3 position set up, beginners work on Hang powersnatch and/or stay lighter if you are new or lacking flexibility otherwise
Begin at 60% of your best and build up reset each rep.
| 1st | 105 Rx | Cherise Thu, Feb 11, 2016 | | 2nd | 85 Rx | Julia Goldst Thu, Feb 11, 2016 | | 3rd | 80 Rx | Brenda L Thu, Feb 11, 2016 | | 1st | 160 Rx | Charles G Thu, Feb 11, 2016 | | 2nd | 155 Rx | John Lu Thu, Feb 11, 2016 | | 3rd | 135 Rx | Kevin S Thu, Feb 11, 2016 |
| John L | 85# Rx | 30 in box plus 3 45# and 1 25# | | Jonathan K | 111 Rx | | | Selleck | 65 Rx | | | Spencer Ch | 115 Rx | Half squat catch | | Brenda L | 80 Rx | | | Parker | 95 Rx | Still uncomfortable... Keep feet closer together Parker >:(! | | Sterling | 95 Rx | I got up to 125, but my technique was much better at 95, so I went back down. Had 5 #10 on 36' box. | | Cherise | 105 Rx | Got to 4x45+4X10 plates stacked | | Carolyn | 75 Rx | | | Saori | 75 Rx | Make sure to lock out the arms. Full snatch | | Kevin S | 135 Rx | Power snatch | | Julia Goldst | 85 Rx | Hang snatch- straight weight all sets | | Charles G | 160 Rx | | | Aaron F | 115 Rx | 24' box jumps | | John Lu | 155 Rx | | | Charlie | 100 Rx | | | Keith C | 75 Rx | | | Bill | 105 Rx | |
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METCON 2/11/16
(Time, Rx+, Rx2, Rx3)
With a partner perform
3 rounds of
Row-500 m (each)
Wallballs-25 reps (each)
Perform this follow the leader style.
GOAL: As a team finish under 13 mins CAP off at 16 mins
Rx+: 30#/10'-20#/9'
Rx: 20#/9'-14#/8'
Rx2: 14#/9'-10#/8'
Rx3: Sub push ball, 14#/9'-10#/8'
| 1st | 16:00 DNF Rx+ | Saori Thu, Feb 11, 2016 | | 2nd | 16 Rx | Carolyn Thu, Feb 11, 2016 | | 3rd | 14:08 Rx | Brenda L Thu, Feb 11, 2016 | | 1st | 12:28 Rx | Logan Thu, Feb 11, 2016 | | 2nd | 12:51 Rx | John Lu Thu, Feb 11, 2016 | | 3rd | 13:12 Rx | Kevin S Thu, Feb 11, 2016 |
| John L | 12:40 Rx2 | | | Mark Mit | 9:50 | Individual Rx | | Jonathan K | 13:21 Rx2 | Pushball FTW | | Selleck | 15:15 Rx | | | Spencer Ch | 14:05 Rx | w/ Steve Michels | | Brenda L | 14:08 Rx | | | Parker | 13:50 Rx2 | Half RX, half RX2 | | Sterling | DNF Rx | I suck at wall balls. I was on final round, but slowed my partner up too much, and I didn't finish. | | Cherise | 16:00 Rx | | | Carolyn | 16 Rx | 15 WB short of finishing..Cherise | | Tom R | 16:00 DNF Rx | | | Saori | 16:00 DNF Rx+ | 7 wb (3rd rd) at 16:00. This was my 2nd time trying #20. So hard. (Finished all after time.) Brenda | | Steven D | 14:02 | Hurt shoulder. Subbed 95# front squat instead of WBs | | Kevin S | 13:12 Rx | Nate decker partner | | Logan | 12:28 Rx | With Coach Seth | | Julia Goldst | 10:18 | Individual, got confused accidentally did 25 cal row instead of 500 m | | Aaron F | 15:30 Rx | with Brandon | | John Lu | 12:51 Rx | | | Charlie | 15:31 Rx2 | | | Keith C | 15:31 Rx2 | With charlie |
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WARM UP 2/11/16
(Time)
FOAM ROLL-Forearms, Traps,Calves,Quads
GROUP WARM UP
Junkyard Dog!
OR
3 min AMRAP
2 for 1 Burpee-3 reps
Jumping Jacks 6 reps
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Plank-30 secs/Hip Bridge-30 secs
Burgener Warm Up w PVC
PVC Passthroughs-10 reps
PVC OHS-5 reps
PVC Snatch Grip Push Press-5 reps
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W Barbell 3 position powersnatch top down 3 of each
COOLDOWN
Band OH Stretch-2 mins
Couch Stretch-2 mins
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