WOD Blog
 | Sat, Oct 15 2016 |  |
| BARBARA 10/15/16 | WARM UP 10/15/16 | STRENGTH WOD 10/15/16 |
BARBARA 10/15/16
(Time, Rx+, Rx2, Rx3)
Five rounds, each for time of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
Rest precisely three minutes between each round.
Please post your cumulative time (less the 3 minute rests) for your total time in the format MM:SS. Post any modifications or individual round times in the ''Why not Rx'' section.
Rx+: Throw on a 45/25# Vest
Rx: As written
Rx2: Sub modified push ups or incline, Jump Pull Ups or Ring Rows
Rx3: Same as Rx2 but 10 pull ups-20-push up etc, -30-40 reps
| 1st | 16:59 Rx | Julia Goldst Sat, Oct 15, 2016 | | 2nd | 30:34 Rx | Josee Sat, Oct 15, 2016 | | 3rd | 30:12 Rx2 | Kristen Od Sat, Oct 15, 2016 | | 1st | 13:19 Rx | Hilo Sat, Oct 15, 2016 | | 2nd | 14:13 Rx | Christopher T Sat, Oct 15, 2016 | | 3rd | 15:20 Rx | Travis R Sat, Oct 15, 2016 |
| Travis R | 15:20 Rx | | | Julia Goldst | 16:59 Rx | | | Christopher T | 14:13 Rx | | | Hilo | 13:19 Rx | subbed elevated ring rows for pull ups....ripped hands yesterday | | Eric M | 22:18 Rx | | | Kristen Od | 30:12 Rx2 | | | Josee | 30:34 Rx | | | Derrick | 26:27 Rx | | | Andrew R | 38:00 Rx | | | Charlie | DNF Rx2 | After 4 rounds body started shaking and I was light headed |
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WARM UP 10/15/16
(Check In)
FOAM ROLL-Full body especially problem areas
GROUP WARM UP
Samson Stretch-30 secs R/L
Hip Rotations-30 secs R/L
Plank-30 secs
Jog inside or Row 400 m
15-iAir Squats
15-Push Ups
15-Pull ups or Ring Rows
INDIVIDUAL COOL DOWN
Couch Stretch- 2 mins R/L
Lateral Opener-2 mins R/L
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STRENGTH WOD 10/15/16
(Weight)
A. Hang power clean TnGo every 3 mins at 70% on up
5-5-5-5-5
B. Snatch Balance
EMOM for 12 mins
3-3-3-2-2-2-1-1-1-1-1-1
Start light build up gradually work on speed under and balance in bottom
C1. DB Bench Press-10-10-10-10-10 (Try to build up if not enough weight then hold in bottom for 5 secs on each
C2. Pull Ups-5-5-5-5-5 (add weight if able)
C3. Double DB Row-10-10-10-10-10
RERACK YOUR DUMBBELLS PLEASE!!!!!!
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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