WOD Blog
 | Thu, Oct 20 2016 |  |
| METCON 10/20/16 | SKILLCON 10/20/16 | WARM UP 10/20/16 | STRENGTH WOD 10/20/16 |
METCON 10/20/16
(Time, Rx+, Rx2, Rx3)
75-Double Unders
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4 rounds
10- CTB Pull ups
20-Air Squats
30-Sit ups
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75-Double Unders
GOAL: Finish under 15 mins CAP off at 18 mins
Rx+: Sub 5 BMU for Pull Ups, Weighted Sit Up 20#/10# feet held
Rx: As written
Rx2: Sub Singles x2 or Lateral hops x1, Pull ups
Rx3: Sub Singles x2 and Ring Rows or Band assisted Pull up
| 1st | 14:48 Rx | Rachel T Thu, Oct 20, 2016 | | 2nd | 11:38 Rx2 | Alicia B Thu, Oct 20, 2016 | | 3rd | 12:38 Rx2 | Lily Jon Thu, Oct 20, 2016 | | 1st | 16:48 Rx+ | Cody B Thu, Oct 20, 2016 | | 2nd | 8:23 Rx | Seth B Thu, Oct 20, 2016 | | 3rd | 9:45 Rx | Brandon He Thu, Oct 20, 2016 |
| Steve T | 15:20 Rx2 | | | Kristin | 17:25 Rx2 | | | Brandon He | 9:45 Rx | | | Ben H | 13:48 Rx | | | JD Ca | 14:45 Rx2 | | | Rachel T | 14:48 Rx | | | Tracie | 12:46 Rx3 | Cant Do pull ups | | Justin S | 11:25 Rx | | | Lila | 11:19 Rx3 | lateral hops and ring rows | | Alison Ma | 15:00 Rx3 | Single unders X2. ring rows | | Luis Mu | 14:55 Rx | Lateral hops | | Sterling | 15:00 DNF | Subbed lateral hops. Completed 6 CTB of round 4. | | Josee | 15:30 Rx2 | RX everything, but half du and single X2 | | Katheryn | 14:19 Rx3 | | | Spencer Da | 17:08 Rx2 | | | Katelyn M | 16:00 Rx3 | | | Maurine | DNF 19:00 Rx3 | | | Nate D | 10:02 Rx | | | Seth B | 8:23 Rx | | | Julia Goldst | 11:34 | Sub 500 m row before and after | | Lily Jon | 12:38 Rx2 | Everything RX but reg pull ups. Theyre form is much better | | Cody B | 16:48 Rx+ | | | Diane | 16:50 Rx3 | | | Alicia B | 11:38 Rx2 | Sub du and ring rows | | Robson | 11:06 Rx | | | Keith C | 16:55 Rx2 | Did ring rows and lateral hops | | Charlie | 14:23 Rx3 | |
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SKILLCON 10/20/16
(Weight)
EMOM for 12 mins
Box Jumps-3 reps 20'' on up
Plyo Push ups-3 reps
Increase the height on box and depth on push ups every rounds
| 1st | 30' + 25 and 10# plate Rx | Alicia B Thu, Oct 20, 2016 | | 1st | 1,000,001 Rx | Seth B Thu, Oct 20, 2016 | | 2nd | 1,000,000 Rx | Brandon He Thu, Oct 20, 2016 |
| Brandon He | 1,000,000 Rx | Suck it Seth. JK <3 you. | | Seth B | 1,000,001 Rx | Sorry herman | | Diane | Whatever... Rx | | | Alicia B | 30' + 25 and 10# plate Rx | | | Keith C | Just did it Rx | |
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WARM UP 10/20/16
(Check In)
FOAM ROLL-Calves,
GROUP WARM UP
2 rds
Jump Rope-1 min
Air Squats-15 reps
Sit ups-15 reps
Push ups-15 reps
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Burpee to Plate to OH-30 secs
Plate to OH-30 secs
Plate Rotations-30 secs
Plate Rows w hold-30 secs
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Hanging hollow Rocks-20 secs
Pull Ups-5-10 reps and Ring Rows-5-10 reps
COOLDOWN
Banded OH Stretch to lateral stretch-2 mins
Calf stretch and Smash-2 mins
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STRENGTH WOD 10/20/16
(Weight)
A. Light Clean Complex-E2MO2M 6-8 rounds @55% up to 75% only
STILL STAY LIGHT
1-Clean Deadlift-3 reps
1-Hang Powerclean-3 reps
B. HEAVY 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*
62% 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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