WOD Blog
 | Thu, Sep 22 2016 |  |
| METCON 9/22/16 | SKILL WORK 9/22/16 | STRENGTH WOD 9/15/16-/219 | WARM UP 9/22/16 |
METCON 9/22/16
(Reps, Rx+, Rx2, Rx3)
AMRAP in 18 mins of
3-6-9-12-15-18-21-24 etc.
Double Unders
Pull Ups
Box Jumps (24''/20'')
Hangpowerclean (115#/75#)
GOAL: 250 reps+
NO STEP UPS!
Rx+: 360 REPS+ (Click Rx+ If you get over 315)
Rx: As written
Rx2: 20'' STEP UPS ALLOWED, Sub singles x3 Ring Rows
Rx3: 16'' STEP UPS ALLOWED, Sub singles x3 and Jump Pull Up
| 1st | 378 Rx+ | Sarah D Thu, Sep 22, 2016 | | 2nd | 278 Rx | Lily Jon Thu, Sep 22, 2016 | | 3rd | 228 Rx | Katriel-Maria Thu, Sep 22, 2016 | | 1st | 376 Rx+ | Charles G Thu, Sep 22, 2016 | | 2nd | 370 Rx+ | Scott Chr Thu, Sep 22, 2016 | | 3rd | 365 Rx+ | Robbie Thu, Sep 22, 2016 |
| Lily Jon | 278 Rx | | | Charles G | 376 Rx+ | | | Steve M | 295 Rx | | | JD Ca | 111 Rx | | | Spencer Ch | 315 Rx+ | | | Cassidy | 224 Rx2 | | | Tracie | 289 Rx2 | step ups | | Katriel-Maria | 228 Rx | | | Tom R | 260 Rx2 | mod. ring pulls and db snatch | | Justin S | 117 Rx | | | Brenda L | 115 Rx2 | | | Katheryn | 252 Rx3 | | | Scott B | 198 Rx | | | Eric M | 311 Rx | | | Lila | 288 Rx2 | Single x 3, ring rows, 65 | | Andrew R | 246 Rx2 | Single x 3 & #95 | | Josee | 180 Rx | pull ups with purple & 3x single unders | | Mark Mic | 208 Rx | | | Scott Chr | 370 Rx+ | | | Nate D | 360 Rx+ | | | Sarah D | 378 Rx+ | | | John Lu | 318 Rx+ | | | Keith C | 12rounds of 5 box jumps, 9 step-ups, 30 single unders Rx3 | | | Karen C | 63 Rx2 | Ring rows and step ups | | Julia Goldst | 268 | Mod bike (cal), pull up, sit up, hang muscle clean (75#) | | Robbie | 365 Rx+ | | | Bailey J | 271 Rx2 | Singles x 3 #75 | | Emily Be | DNF Rx3 | |
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SKILL WORK 9/22/16
(Weight)
10-15 mins
Run the rack 20#,26#,35#,44#,53#,70# per side if you stall begin at 20# and build up again.
KB Turkish Get Up-1 rep
KB Windmill-3 reps
KB Snatch-5 reps
KB Turkish Get Up back down
REST 1 min
Aim for position and control.
| Lily Jon | 30 + 25 Rx | r + l | | Keith C | Worked with light weight Rx | |
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STRENGTH WOD 9/15/16-/219
(Weight)
Week 1 of 4
Focus Deadlift and Push Press
A. Snatch (Full for those able)
3-3-3-3-3-3-3 @75-80% of Max
(Straightish sets reset each rep+5# for ALL)
B. EMOM for 10 mins
Push press
3 reps @75% Focus on position and BE EXPLOSIVE tngo use those hips!
C. Romanian Deadlift for flexible toes on plates)
10-10-10-10-10 (slight pause at bottom use straps and welcome to hamstring hell!)
10's at 50% on up go off of 95% off your DEADLIFT max
MR set RDL with pause below knee 3 secs @60% of 95% of your DL max.
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WARM UP 9/22/16
(Check In)
FOAM ROLL-Traps,Calves,Lats
GROUP WARM UP
Jump Rope-2 mins
BW TGU make a fist-5 R/L
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Side Plank w Hip Dip-10 R/L
KB Swing-20 secs
KB Russian Single Arm swing-20 secs R/L
KB Snatch-20 secs R/L
Hanging Hollow Rocks-20 secs
Pull Ups-20 secs
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Barbell GM RDL and Hang Power clean-5 reps of each.
Begin KB Complex
COOLDOWN
Calf Stretch/Ant tib stretch-2 mins
Lacrosse ball underside of foot-2 mins R/L
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