WOD Blog
 | Thu, Sep 29 2016 |  |
| METCON 9/29/16 | SKILL WORK 9/29/16 | STRENGTH WOD 9/29/16 | WARM UP 9/29/16 |
METCON 9/29/16
(Time, Rx+, Rx2, Rx3)
'BUCK FURPEES! & WHAT WAS THE REP SCHEME AGAIN '
Double Unders-20-30-40-50-60-70
Burpee-35-30-25-15-10-5
35-Athletic Burpees
30-Regular Burpees
25-Burpee 2 for 1's w Hand release
15-Box Facing burpee Box Overs (20'' for all)
10-Burpee CTB Pull Ups
5-Burpee Bar Muscle Ups
GOAL: Try not to swear! Sub 19 mins CAP off at 22 mins
(If you don't finish put 22:00 CAP and rep you ended on)
Rx: As written
Rx2: Sub Jump Rope High Knees, do 10 Burpee Jump Pull Ups 5 Burpee PU
Rx3: Sub singles x2, Sub for 10 Burpee Jump Pull Ups 5 Jump CTB Pull Ups
| 1st | 18.24 Rx2 | Ang Thu, Sep 29, 2016 | | 2nd | 16:16 Rx2 | Kristen Od Thu, Sep 29, 2016 | | 3rd | 18:30 Rx2 | Lila Thu, Sep 29, 2016 | | 1st | 13:23 Rx | Eric F Thu, Sep 29, 2016 | | 2nd | 14:48 Rx | Cody B Thu, Sep 29, 2016 | | 3rd | 14:59 Rx | Nate D Thu, Sep 29, 2016 |
| Hilo | 15:47 Rx | | | Seth B | 16:53 Rx | | | Wesly | 18:46 Rx | | | Charles G | 16:34 Rx | | | Eric F | 13:23 Rx | Metcon was dedicated to Big Arms! | | Spencer Ch | 24:25 Rx | 10 min. of MU :/ | | Tracie | 21:41 Rx2 | did double unders | | Scott B | 22:00 Rx | Finished 50 DU, didn't start 15 Box bp | | Brenda L | 19:12 Rx2 | | | Carolyn | 22:00 Rx2 | 17 of the 70 jump rope high knee | | Lila | 18:30 Rx2 | jump ctb and chin ups | | Lily Jon | 20:00 Rx2 | RX everything but last 5 MUs | | Andrew R | 21:59 Rx2 | | | Josee | 20:12 Rx2 | | | Mark Mic | 21:54 Rx | | | Alicia B | 20:44 Rx2 | Sub du's | | Eric M | 18:15 Rx | | | Nate D | 14:59 Rx | | | Julia Goldst | 8:57 | Rope slams, 21 down to 6 one legged burpee | | Kristen Od | 16:16 Rx2 | | | Emily M | 22:00 Rx2 | Only got through 38 of 60 DU | | Ang | 18.24 Rx2 | | | Cody B | 14:48 Rx | |
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SKILL WORK 9/29/16
(Check In)
EMOM alternating for 14 mins
Rx3 option
Min 1-Incline or band assisted Push Up-3-15 sec PU plank
Min 2-Chin Up max hold to negative.
Rx2 option
Min 1-3 Push Ups-Push Up Plank to negative- take 10 secs
Min 2-2-Strict Chin Ups to 7 sec hold at top
Rx option
Min 1-3 Dips to 10 sec hold at support
Min 2-3 Strict CTB Chin Ups to 10 sec hold at top w Chest touching
Rx+ option
Min 1-Strict or Kip Ring Muscle Up-to 20 sec hold at support
Min 2-Legless Rope climb from seated position
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STRENGTH WOD 9/29/16
(Weight)
Week 3 of 4
Focus Deadlift and Push Press
A. Snatch (Full for those able)
2-2-2-2-2-2-2 @85-87% of Max
(Straightish sets reset each rep)
B. EMOM for 10 mins
Speed Push press
3 reps @75%+5# Focus on position and BE EXPLOSIVE tngo use those hips!
C. Romanian Deadlift for those able Deficit Dead stand on 45# plate see coach Brogan for approval)
8-8-8-8-8 (slight pause at bottom use straps and welcome to hamstring hell!)
60% of 95% of Deadlift max.
Remember to do Front Squat FRIDAY instead of deads
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WARM UP 9/29/16
(Check In)
FOAM ROLL-Delts,Chest,Forearms,Calves 30-60 secs per muscle group use lacrosse balls or baseballs
GROUP WARM UP
Jump Rope-2-3 mins practice DU's
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Side Plank w hip dip-10 reps
Hollow body hold-20 secs
Samson Stretch w Side Reach-20 secs R/L
Downward dog w push ups-30 secs
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Athletic Burpee-3 reps
Reg Burpee-3 reps
Burpee 2 for 1's-3 reps
Burpee Box over-3 reps
Burpee Jump Pull Up-3 reps
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5-10 Dips or 10 close grip push ups
5 Strict Pull ups or partner assisted
COOLDOWN
Banded Bully-2 mins
Calf Smash and forearm stretch-2 mins
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