WOD Blog
 | Tue, Sep 27 2016 |  |
 | Welcome: Emily M |
| METCON 9/27/16 | SKILL WORK 9/27/16 | STRENGTH WOD 9/27/16 | WARM UP 9/27/16 |
METCON 9/27/16
(Time, Rx+, Rx2, Rx3)
For time
Run-600-400-200-100 m
Sit Ups-60-40-20-10 reps
TTB-30-20-10-5 reps
GOAL: Sub 20 CAP at 23 mins
Rx+: Medball Run 20#/14#, Sub KTE
Rx: As written
Rx2: Sub KTC
| 1st | 16:20 Rx2 | Lila Tue, Sep 27, 2016 | | 2nd | 16:21 Rx2 | Kristen Od Tue, Sep 27, 2016 | | 3rd | 16:40 Rx2 | Lily P Tue, Sep 27, 2016 | | 1st | 17:17 Rx+ | Scott Chr Tue, Sep 27, 2016 | | 2nd | 19:08 Rx+ | Spencer Ch Tue, Sep 27, 2016 | | 3rd | 13:27 Rx | Charles G Tue, Sep 27, 2016 |
| Jonathan K | 18:58 Rx | | | Charles G | 13:27 Rx | | | Seth B | 12:20 | With the 6am crew, but rowed | | Josee | 16:59 Rx3 | TTB ON GROUND | | Spencer Da | 18:35 Rx2 | went KNC half through | | Spencer Ch | 19:08 Rx+ | | | Cassidy | 20:58 Rx2 | Sub KTC for laying TTB | | Carolyn | 19:46 | Run, half TTB/KTC, flutter kicksx3 | | Cherise | 22:21 Rx2 | | | Leka | 22:20 Rx2 | first half Rx | | Brenda L | 19:05 Rx2 | KTC | | Katheryn | 19:48 Rx3 | flutterkicks for ktc, stupid hamstring | | Luis Mu | 19:59 Rx2 | I kicked A$$! | | Lila | 16:20 Rx2 | ktc then laying ttb | | Alicia B | 17:30 Rx2 | | | Lily P | 16:40 Rx2 | Rx then ripped | | Heather R | 20:58 Rx3 | | | Cory W | 20:10 Rx | rx .5 | | Emily M | 20:13 Rx2 | | | Scott Chr | 17:17 Rx+ | | | Saori | 12:59 | Floor ttb:( | | Charlie | 23:00+ Rx2 | I finished after time | | Kristen Od | 16:21 Rx2 | KTC |
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SKILL WORK 9/27/16
(Rounds, Rx+, Rx2, Rx3)
Spend first 15 mins of class
Practicing Kipping Pull Ups
Ex.
1st min-10-20 Hanging Hollow Rocks
2nd min-5-7 Floor Hip Extensions
3rd min-1 Kip Pull at a time. 3 attempts
Rx/Rx2 Experienced members
1st min-5 strict pull ups
2nd min-7 kipping pull ups
3rd min-9 butterfly kips
Rx+
E2MO2M for 7 rounds
1-Strict CTB Pull Up
3-Strict Pull Ups
5-Kipping pull ups
3-Kipping CTB Pull Ups
1-Bar Muscle Up
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STRENGTH WOD 9/27/16
(Weight)
Week 3 of 4
Focus Deadlift and Push Press
A. C&J (Full clean and Jerk)
2-2-2-2-2-2-2-2 @87% of Max (Straightish sets)
B. Push Press
3-3-3-3-3-3-MR
3's at 80% on up
MR set pause on dip and at the top for 3 secs at 70%
C. Rack Pull or off blocks at knee
3-3-3-3
3's at 90% of DL max on up
After performing 3-4x3
still go off of 95% off your max and perform 4x3 regular deadlift at your best 5 from last week
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WARM UP 9/27/16
(Check In)
FOAM ROLL-Calves,Hamstrings,Quads,Lats,Forearms, Biceps Triceps use balls on smaller muscles.
GROUP WARM UP
Monster Walks-50ft
Frankensteins-50 ft
Butt Kickers-50ft
High Knees-50ft
Jog-200 m or inside 1 min
Mtn Climbers-20 reps
Superman hold to hollow body hols alt-5 times
Hanging Hollow Rocks-20 reps
Thumbs Up and Breast Strokes-20 reps
COOLDOWN
Banded OH Stretch-2 mins
Band Lat stretch-2 mins
Calf Smash and Stretc-2 mins
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