WOD Blog
 | Thu, Oct 13 2016 |  |
 | Happy Birthday: Stacey S |
| PARTNER WOD 10/13/16 | STRENGTH WOD 10/13/16 | ABCON 6/11/2019 | WARM UP 5/9/17 |
PARTNER WOD 10/13/16
(Reps, Rx2, Rx3)
21 min timer
Baseball style
200-Double Unders
50-Pull Ups
35-Burpees
30-Box Jumps (24''/20'')
Run-400 m
With any time remaining
Barbell Complex
Deadlift-3 reps
Squat Clean-2 reps
Hang Squat Clean-1 rep
GOAL: Guy/Guy-Girl/Girl team lift 1,600#/1,000#
Mixed 1,200#
RULES: Athlete 1 may begin Complex right after run, with time left as a team perform Complex-10 Attempts TOTAL for as much weight as possible. 5 per athlete if you miss or are unable to complete score as 0 on that attempt.
Rx: Ax written
Rx2: Sub power or squat clean, Jump CTB Pull Ups, Sub Lateral hop over PVC parallette
Rx3: Sub Hangpowerclean, hangsquatclean, Ring Rows, Singlesx2
| 1st | 445#s Rx2 | Lily Jon Thu, Oct 13, 2016 | | 2nd | 300# Rx2 | Tracie Thu, Oct 13, 2016 | | 3rd | 255 Rx2 | Alicia B Thu, Oct 13, 2016 | | 1st | 2192 Rx | Seth B Thu, Oct 13, 2016 | | 2nd | 945 Rx | Justin S Thu, Oct 13, 2016
Eric M Thu, Oct 13, 2016 | | 3rd | 755 Rx | Christopher T Thu, Oct 13, 2016 |
| Lily Jon | 445#s Rx2 | second partner RX but ring rows | | Seth B | 2192 Rx | Herman/Seth | | Eric M | 945 Rx | | | Justin S | 945 Rx | | | Christopher T | 755 Rx | | | Tracie | 300# Rx2 | | | Sterling | DNF, 16 step-ups. Rx2 | Regular pull-ups. | | Leka | 675 Rx | 225# | | Spencer Ch | 1055 Rx2 | With Seth | | Tom R | DNF Rx2 | jumping pullups | | Luis Mu | 715 Rx | | | Keith C | 400SU, 30BJ, 400M run, 40SUps, 20Dlifts, 30Calrow Rx3 | | | Charlie | I finished but no lifting reps Rx2 | | | Tory | DNF Rx | | | Alicia B | 255 Rx2 | partner lila; rx sub jumping ctb |
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STRENGTH WOD 10/13/16
(Weight)
A. Light Clean Complex-E2MO2M 6-8 rounds @50% up to 75% only
1-Clean Deadlift-3 reps
1-Hang Powerclean-3 reps
B. Back Squat Front Squat waves 4 waves
Back Squats-6 reps @65%+ of Back Squat
Front Squats-2 reps @65%+ of Back Squat
C. Wide Grip Bench Press or Shoulder Press slightly wider or Wide Grip 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
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ABCON 6/11/2019
(Rounds, Rx+, Rx2, Rx3)
After Metcon
8 min 8 pack!
EMOM for 8 mins
Hanging L-sit hold-10 secs or TTB-5-10 reps
20 sec Floor Hollow body hold
20-30 Flutterkicks
| 1st | 8 Rx | Katheryn Tue, Jun 11, 2019 | | 2nd | 3 Rx | Jayne Tue, Jun 11, 2019 | | 3rd | 8 Rx2 | Corin Thu, Apr 6, 2017
Cherise Thu, Apr 6, 2017 | | 1st | 8 Rx | Vince Tue, Jun 11, 2019
Derek N Tue, Jun 11, 2019
Keith C Thu, Apr 6, 2017
Sterling Thu, Apr 6, 2017
Eric M Thu, Apr 6, 2017 |
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WARM UP 5/9/17
(Check In)
FOAM ROLL-Calves,Lats,Chest,Quads,Glutes,Hams-30-60 secs
GROUP WARM UP
Shuttle Jog-80 m
Monster Walks-50ft
Frankensteins-50 ft
Butt kicker-50 ft
High Knees-50 ft
Jog-400 m
-------------------------
Hollow Body Hold-30 secs
Hanging Hollow rocks-30 secs
TTB-7 reps
Ring Rows-7 reps
Strict Pull Ups-7 reps
COOLDOWN
Band OH Stretch-2 mins
Band Calf Stretch-2 mins
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