WOD Blog
 | Tue, Oct 11 2016 |  |
 | Happy Birthday: Mike C |
| METCON 10/11/16 | SKILL WORK 10/11/16-3/14/17 | STRENGTH WOD 10/11/16 | WARM UP 10/11/16 |
METCON 10/11/16
(Reps, Rx+, Rx2, Rx3)
With a 21 min timer
21-18-15-12-9-6-3
Bar Facing Burpee
Hangpowerclean (115#/75#)
w time remaining if any
AMRAP of
Burpee CTB Pull Ups
GOAL: Finish countdown 168 reps and score 30 Burpee CTB's-198 reps
Rx+: Sub Burpee Ring Muscle Up
Rx: As written
Rx2: 95#/65# Sub Burpee Pull Up
Rx3: 75#/55#, Sub Burpee Jump CTB Pull Up
| 1st | 198 Rx+ | Julia Goldst Tue, Oct 11, 2016 | | 2nd | 199 Rx | Saori Tue, Oct 11, 2016 | | 3rd | 169 Rx | Lily Jon Tue, Oct 11, 2016 | | 1st | 177 Rx+ | Steve M Tue, Oct 11, 2016 | | 2nd | 213 Rx | Spencer Ch Tue, Oct 11, 2016 | | 3rd | 210 Rx | Robson Tue, Oct 11, 2016 |
| Steve M | 177 Rx+ | | | Ben H | 196 Rx | | | Spencer Da | 173 Rx2 | | | Justin S | 168 Rx | | | Tracie | 168 Rx2 | | | Maurine | 141 Rx3 | | | Tom R | 170 Rx2 | hurt elbow mod. with kettle bell | | Luis Mu | 132 Rx2 | | | Robson | 210 Rx | | | Katheryn | 168 Rx3 | | | Sterling | 118 Rx2 | Meh. I'll get better again. | | Carolyn | 132 Rx | | | Saori | 199 Rx | | | Spencer Ch | 213 Rx | | | Lily Jon | 169 Rx | ripped | | Lila | 168 Rx | | | Kristen Od | 172 Rx2 | | | Charlie | 132 Rx2 | | | Keith C | 188 Rx3 | Did assault bike and row for cal + 20 box jumps | | Alicia B | 181 Rx2 | | | Tory | 156 Rx | | | Cody B | 201 Rx | | | Julia Goldst | 198 Rx+ | | | Emily M | 150 Rx | | | Jacob W | 318 | Injured pec. Rowed for cal & sit ups. |
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SKILL WORK 10/11/16-3/14/17
(Rounds, Rx+, Rx2, Rx3)
E2MO2M for 12 mins perform
5-Strict Pull Up
10-Kip Pull Up
Plank-30 secs
Rx+: Add 2 BMU before the 5-10
Rx: As written
Rx2: 2-3 Strict Pull Up w band if needed, 7-Ring rows or kip pull ups
For those unable to kip simply practice 3-5 attempts connecting the hollow rock with the hip extension and pull, then move to plank.
| 1st | 3 Rx2 | Cherise Tue, Mar 14, 2017 | | 2nd | 5 Rx3 | Alicia B Tue, Oct 11, 2016 | | 1st | 5 Rx+ | Cody B Tue, Oct 11, 2016 | | 2nd | 4 Rx | Vince Tue, Jun 20, 2017 | | 3rd | 5 Rx2 | Keith C Tue, Mar 14, 2017 |
| Cody B | 5 Rx+ | | | Alicia B | 5 Rx3 | | | Jacob W | 5 | Weighted good mornings |
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STRENGTH WOD 10/11/16
(Weight)
A. 3 position Powerclean-E3MO3M for 8 rounds
1-High hang
2-Mid Thigh
3-3'' below knee
50% on up
B. Snatch complex-6-8 rounds @50% on up
Snatch Dead w pause below and above knee-2 reps
Snatch high pull-1 rep
Snatch-1 rep
OHS-1 rep
C. Close Grip Bench Press or Shoulder Press or Floor Press(pick one and stick with it for next 4 weeks)
5-5-5-5-5-M*
60% on up For each rep control eccentric for 3 secs
*Max rep set regular tempo @60% of what you estimate your max to be
| Keith C | Just did weighted sit-ups and planks Rx | |
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WARM UP 10/11/16
(No Results Tracked)
FOAM ROLL-Glutes,IT band,Lats
GROUP WARM UP
3 rds
Jump Rope-30 secs
5-burpee 2 for 1
Band SDHP-5-7 reps
Hollow body hold to superman- 5 reps 3 sec hold of each
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Plank work-1min
Barbell Sumo Deadlift-10 reps each
Sumo Deadlift High Pull-10 reps
Hanging Hollow Rocks-20-30 reps
5-10-Pull Ups or Ring Rows
COOL DOWN
Foam roll-Mid back Quads Calves
Band OH Stretch-2 mins
Banded Hip Stretch-2 mins
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