WOD Blog
 | Tue, Sep 20 2016 |  |
| SKILL WORK 9/20/16 | PARTNER WOD 9/20/16 | STRENGTH WOD 9/20/16 | WARM UP 9/20/16 |
SKILL WORK 9/20/16
(Rounds, Rx+)
With a 15 min timer
Pull Ups-1-2-3-4-5-6-7-8-9-10 etc.*
Hollow Rocks-20 reps
Side Plank-20 secs R/L
Rest 30 secs after each round
If you stall at a certain rep range then begin again at 1 Pull Up
*Rx+: For experienced beast sub either kip CTB or Strict.
| Lily Jon | 10 Rx | | | Josee | 7 Rx | | | Alicia B | 3 Rx | i stalled at 4 and had to start over | | Scott B | 3 Rx | |
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PARTNER WOD 9/20/16
(Time, Rx+, Rx2, Rx3)
Partner Intervals
Partner #1
5-HSPU-Rows-200 m
Then tags
Partner #2
Who Immediately 5-CTB Pull Ups and Sprints-200 m
before tagging partner to do HSPU and Row again.
After 5 rounds of EACH switch order
GOAL: Finish as a team under 23 mins CAP off at 25 mins
Rx+: Sub Deficit HSPU 4'' and Bar Muscle Ups
Rx: As written
Rx2: Sub Push Ups and 10 CTB Jumping Pull Ups
Rx3: Individual version REST 1 min after each round.
| 1st | 25:30 Rx | Josee Tue, Sep 20, 2016 | | 2nd | 27 Rx2 | Alicia B Tue, Sep 20, 2016 | | 3rd | 30:04 Rx2 | Tracie Tue, Sep 20, 2016 | | 1st | 20:38 Rx | Eric F Tue, Sep 20, 2016
Charles G Tue, Sep 20, 2016 | | 2nd | 22:14 Rx | Spencer Ch Tue, Sep 20, 2016
Steve M Tue, Sep 20, 2016 | | 3rd | 22:41 Rx | Scott Chr Tue, Sep 20, 2016 |
| Trent | 23:46 Rx2 | | | Charles G | 20:38 Rx | Partner Eric | | Eric F | 20:38 Rx | Partner Big Arms | | Steve M | 22:14 Rx | Spencer Christensen | | Spencer Ch | 22:14 Rx | | | Josee | 25:30 Rx | Team Stocky: Mark Michels | | Andrew R | 23:53 Rx2 | TEN REGULAR PUSHUPS | | Justin S | 23:53 Rx | Partnered with Andrew Rogers | | Maurine | 30:30 Rx2 | | | Katelyn M | 30:30 Rx2 | | | Tracie | 30:04 Rx2 | Scott Barlow partener | | Brenda L | DNF Rx2 | | | Leka | 26:30 minutes Rx | | | Ben H | 24:04 Rx | | | Mitchell R | 28:04 Rx2 | 3 hspu | | Julia Goldst | 28:12 | w/ Kara, sub 12 cal bike for run | | Alicia B | 27 Rx2 | partner amelia | | Scott B | 30:04 Rx2 | | | Scott Chr | 22:41 Rx | Partnered with my soul mate! |
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STRENGTH WOD 9/20/16
(Time)
Week 2 of 4 (Make sure you have written your name down!
Focus Deadlift and Push Press
A. C&J (Full clean and Jerk)
+5# to ALL Sets
3-3-3-3-3-3-3 @75-80% of Max (Straightish sets)
B. Push Press
+5# to ALL sets for MR set add more weight or try for more reps
5-5-5-5-5-MR
5's at 75% on up
MR set pause on dip and at the top for 3 secs at 50%
C. Deadlift
+5# to ALL sets
5-5-5-5-5-MR
5's at 70% on up go off of 95% off your max
MR set RDL with pause below knee 3 secs @60% of 95% of your DL max.
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WARM UP 9/20/16
(Time)
FOAM ROLL-Calves,Lats,Forearms,Biceps,Delts 1 min per muscle per side
GROUP WARM UP
Row-200 m as one person rows the other does
Push Ups-30 secs Plus Hollow Rock-30 secs then switch
Jog-200 m as one person jogs the other does
Ring Rows-30 secs Plus Hanging Hollow Rocks-30 secs then switch
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Band Face Pulls and Pulldowns-10 of each
Side Plank-15 secs R/L
Pull Ups-30 secs (spot by partner)
Handstand hold-30 secs (spot by partner)
begin Skillwork of fun!!
COOLDOWN
Band OH Stretch-2 mins
Calf Smash with partner-2 mins R/L
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