WOD Blog
 | Tue, Oct 18 2016 |  |
| METCON 10/18/16 | SKILL WORK 10/18/16 | WARM UP 10/18/16 | STRENGTH WOD 10/18/16 |
METCON 10/18/16
(Reps, Rx+, Rx2)
5 rounds for MAX reps of
Pull Ups-1 min
Sit Ups-1 min
Rower-1 min
TTB-1 min
DB Snatch-1 min (55#/35#)
REST 1 min
GOAL: 375 reps+
Rx+: 70#/55#, Sub GHD Sit Ups and CTB Pull ups
Rx: As written
Rx2: 35#/20#, Sub Jump CTB Pull Up or Ring Row and KTC
| 1st | 568 Rx | Julia Goldst Tue, Oct 18, 2016 | | 2nd | 385 Rx | Saori Tue, Oct 18, 2016 | | 3rd | 367 Rx | Tory Tue, Oct 18, 2016 | | 1st | 508 Rx | Nate D Tue, Oct 18, 2016 | | 2nd | 469 Rx | Robson Tue, Oct 18, 2016 | | 3rd | 464 Rx | Todd N Tue, Oct 18, 2016 |
| Lily Jon | 322 Rx | | | Steve T | 345 Rx2 | | | Ben H | 388 Rx | | | JD Ca | 390 Rx2 | | | Steve M | 400 Rx2 | | | Cassidy | 373 Rx2 | | | CeLin | 302 Rx2 | | | Katriel-Maria | 361 Rx | | | Tracie | 432 Rx2 | | | Eric M | 407 Rx | | | Katelyn M | 335 Rx2 | | | Sterling | 321 Rx | Regular pull-ups, #35 DB Snatch | | Brenda L | 396 Rx2 | | | Branda | 381 Rx2 | 12# | | Katheryn | 447 Rx2 | | | Cheryl | 315 Rx | | | Nate D | 508 Rx | HAPPY BIRTHDAY TO ME! (Written by Seth) | | Luis Mu | 307 Rx | | | Carolyn | 405 | RX Carolyn | | Lila | 542 Rx2 | | | Alicia B | 433 Rx2 | | | Emily M | 297 Rx2 | Assisted pull ups | | Scott B | 306 Rx | | | Tory | 367 Rx | | | Josee | 297 Rx | 20# db | | Mark Mic | 321 Rx | | | Julia Goldst | 568 Rx | | | Diane | 323 Rx2 | | | Heather R | 390 (me) 471 (DJ) Rx Rx2 | I'm taking DJs rep count... ;) crazy! | | Charlie | 450 Rx2 | | | Robson | 469 Rx | | | Scott Chr | 449 Rx | | | Todd N | 464 Rx | | | Saori | 385 Rx | I thought 395, but now I am not sure...did I count it wrong?? So I put 385... |
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SKILL WORK 10/18/16
(Weight)
EMOM alternating for 12 mins
Min 1: 12-10-8-6-4-2 Strict Pull ups (mix grips)
Min 2: Weighted Plank-30 secs
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WARM UP 10/18/16
(Check In)
FOAM ROLL-Hamstrings,Glutes,Traps,Lats,Forearms-30-60 secs per muscle group.
GROUP WARM UP
Row-500 m
Plank positions-20-30 secs of each style then switch at 2 min mark with a rower
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2rds
Russian Swing or DB Swing-20-30 secs
Stationary Inchworms-20-30 secs
Hollow Rocks-20-30 secs
Mtn. Climbers-20-30 secs
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Hanging Hollow Rocks-30 secs
KTC or TTB-15 reps
Strict Pull Ups-15 reps
COOLDOWN
Band OH Stretch-2 mins R/L
Band Hamstring Stretch-2 min R/L
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STRENGTH WOD 10/18/16
(Time)
A. 3 position Powerclean-E3MO3M for 8 rounds
1-High hang
2-Mid Thigh
3-3'' below knee
50% on up BEAT WHAT YOU DID LAST WEEK
B. Snatch complex-6-8 rounds @50% on up
BEAT WHAT YOU DID LAST WEEK
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 BEAT WHAT YOU DID LAST WEEK
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