WOD Blog
 | Tue, Oct 25 2016 |  |
 | Happy Birthday: Aleigh & John Li |
| TEAM SKILLCON 10/25/16 | METCON 10/25/16 | WARM UP 10/25/16 | STRENGTH WOD 10/25/16 |
TEAM SKILLCON 10/25/16
(Reps, Rx+, Rx2, Rx3)
AMRAP in 12 mins of
With preferably 3 or 4 partners to gauge rest.
Alternating attempts of Rope Climb-1 ascent
Rx+: Leg less Rope climb from seated position 12'
Rx: As written J-hook or Spanish Wrap
Rx2: Rope Rows
Rx3: Work in a group practicing the leg lock tech and reach.
| 1st | 10 Rx | Tory Tue, Oct 25, 2016 | | 2nd | 4 Rx | Emily M Tue, Oct 25, 2016 | | 3rd | 1 Rx | Lily Jon Tue, Oct 25, 2016 | | 1st | 9 Rx | Ben H Tue, Oct 25, 2016 | | 2nd | 2 Rx | Jonathan K Tue, Oct 25, 2016 | | 3rd | 291 | Wade Tue, Oct 25, 2016 |
| Lily Jon | 1 Rx | | | Ben H | 9 Rx | | | Jonathan K | 2 Rx | | | Tory | 10 Rx | | | Wade | 291 | injured elbow, sub ring rows | | Emily M | 4 Rx | |
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METCON 10/25/16
(Reps, Rx+, Rx2, Rx3)
AMRAP in 20 mins of
5-5-5-10-10-10-15-15-15 etc.
Pull Ups
Sit Ups
Sumo Deadlift 135#/95#
GOAL: 350 reps+(Finish 2nd-20's pull ups)
Rx+: Sub CTB Pull Up, 185#/125#
Rx: As written
Rx2: Sub Jump CTB Pull UP
Rx3: Sub Ring Rows
| 1st | 279 Rx | Tory Tue, Oct 25, 2016 | | 2nd | 273 Rx | Josee Tue, Oct 25, 2016 | | 3rd | 261 Rx | Lily Jon Tue, Oct 25, 2016 | | 1st | 479 Rx | Charles G Tue, Oct 25, 2016 | | 2nd | 395 Rx | Scott Chr Tue, Oct 25, 2016 | | 3rd | 385 Rx | Nate D Tue, Oct 25, 2016 |
| Lily Jon | 261 Rx | | | Steve T | 235 Rx | | | CeLin | 208 Rx3 | SUmo deadlifts 95lbs tired | | Ben H | 374 Rx | | | Jonathan K | 232 Rx | | | Eric F | 380 Rx | | | Charles G | 479 Rx | | | Cassidy | 301 Rx3 | | | JD Ca | 310 Rx2 | | | Spencer Da | 255 Rx | | | Tracie | 330 Rx2 | | | Andrew R | 285 Rx2 | #95 | | Luis Mu | 213 Rx | | | Katelyn M | 278 Rx2 | | | Katheryn | 315 Rx2 | | | Lila | 382 Rx2 | | | Josee | 273 Rx | | | Heather R | 195 Rx2 | 65# sumo deadlift | | Nate D | 385 Rx | | | Charlie | 313 Rx2 | | | Tory | 279 Rx | | | Scott Chr | 395 Rx | | | Emily M | 180 Rx2 | Assisted pull up | | Kristen Od | 323 Rx2 | SD 75# :( |
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WARM UP 10/25/16
(Check In)
FOAM ROLL-Traps,Low back stretch, Hamstrings, Forearms, lats
30-60 sec of each.
GROUP WARM UP
Row-1 min
Jog(red to red)-1 min
Floor Hollow Rocks+Flutterkicks-1 min
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Rope Rows or Ring Rows-5 or 10
Pull Ups-10-15 reps partner assisted week 4 of this
Wide Stance Squats-10 reps
Hip Rotations-10 R/L
Sumo Deadlift-10 reps
Brief on skill con and continue rope climb with partners as warm ups
COOLDOWN
Band OH Stretch-2 mins
Band Lat Stretch-2 mins
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STRENGTH WOD 10/25/16
(Weight)
A. 2 position Powerclean-E2MO2M for 8 rounds
1-Mid Thigh
1-3'' below knee
65% on up
B. Snatch complex-6-8 rounds @65% on up
Snatch Dead w pause below and above knee-1 rep
Snatch high pull-1 rep
Snatch-1 rep
C. Close Grip Bench Press or Shoulder Press or Floor Press(pick one and stick with it for next 4 weeks)
3-3-3-3-3-3-3-M*
75% on up For each rep hold at bottom 3 secs
*Max rep set regular tempo @75% of what you estimate your max to be
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