WOD Blog
 | Thu, Oct 27 2016 |  |
| SKILL WORK 10/27/16 | METCON 10/27/16 | WARM UP 10/27/16 | STRENGTH WOD 10/27/16 |
SKILL WORK 10/27/16
(Reps, Rx+, Rx2, Rx3)
Every 90 secs for 9 rounds
Double Unders-30 reps
Burpee 2 for 1's-5 reps
Matador or Ring Dips-AMRAP
GOAL: 45+ ring Dips
Rx+: 50 DU's-7 2 for 1s-Sub Ring Muscle Ups
Rx: As written 30 DU's
Rx2: 3 Burpee 2 for 1's Sub HR Push Ups, 20 DU's
Rx3: Sub 5 regular burpees, Incline Push Ups-50 singles
| 1st | power clean 75lbs didn't get toes to bar Rx2 | CeLin Thu, Oct 27, 2016 | | 2nd | 32 Rx2 | Brenda L Thu, Oct 27, 2016 | | 3rd | 23 Rx2 | Tory Thu, Oct 27, 2016 | | 1st | 45 Rx | Justin S Thu, Oct 27, 2016 | | 2nd | 1 Rx | Scott B Thu, Oct 27, 2016 | | 3rd | 95 Rx3 | Charlie Thu, Oct 27, 2016 |
| Justin S | 45 Rx | | | Alison Ma | 45 Rx3 | | | CeLin | power clean 75lbs didn't get toes to bar Rx2 | | | Scott B | 1 Rx | Ring dip | | Lily Jon | 13 Rx2 | 30 DUs working on reg PUs | | Charlie | 95 Rx3 | HR Push ups | | Jacob W | N/a Rx3 | Modified, | | Tory | 23 Rx2 | banded ring dips :( | | Brenda L | 32 Rx2 | |
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METCON 10/27/16
(Time, Rx+, Rx2, Rx3)
For time!
15-10-5 Squat Clean 135#/95#
30-20-10 TTB
GOAL: Sub 8 CAP at 11 mins
Rx+: 185#/125#
Rx: As written
Rx2: Sub Hang Squat Clean 115#/75#,TTB 15-10-5
Rx3: Sub Hang Power clean 95#/65#, Sub KTC 30-20-10
| 1st | 11:00 Rx | Tory Thu, Oct 27, 2016
Lily Jon Thu, Oct 27, 2016 | | 2nd | 7:21 Rx2 | Kaddie Thu, Oct 27, 2016 | | 3rd | 7:57 Rx2 | Lila Thu, Oct 27, 2016 | | 1st | 6:25 Rx+ | Seth B Thu, Oct 27, 2016 | | 2nd | 8:15 Rx+ | Brandon He Thu, Oct 27, 2016 | | 3rd | 7:16 Rx | Robbie Thu, Oct 27, 2016 |
| Brandon He | 8:15 Rx+ | | | Tracie | 8:18 Rx2 | 2.5 55# | | Justin S | 9:27 Rx | | | Alison Ma | Rx3 DNF | 3rd week | | Leka | 11:00 Rx | finished | | Katheryn | 5:57 Rx3 | | | Sterling | 6:47 Rx3 | TTB - 15-10-5. Did 5 squat cleans at #95 afterwards before 11 min was up. | | Robbie | 7:16 Rx | | | Scott B | 11:00 Rx2 | 115#, ended on 3/5 Squat cleans | | Seth B | 6:25 Rx+ | | | Lila | 7:57 Rx2 | clean from ground | | Lily Jon | 11:00 Rx | Got to 4 in 10s Working on kipping TTB | | Nate D | 9:01 Rx | | | Brooke K | 9:58 Rx2 | 85# | | Charlie | 6:20 Rx3 | | | Julia Goldst | 4:21 Rx3 | Rx sub power clean | | Jacob W | 6:35 Rx3 | Trap dead lift 245, sit ups | | Robson | 8:50 Rx | sub GHDs | | Tory | 11:00 Rx | DNF it was a rough day | | Brenda L | 9:18 Rx2 | 55# | | Kaddie | 7:21 Rx2 | |
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WARM UP 10/27/16
(Check In)
FOAM ROLL-Calf smash a lot, Chest,Lats,Delts,Triceps,forearms 1 min of each.
GROUP WARM UP
3 rds
Jump Rope-30 secs
Burpee again 2 for 1 w 2 air squats!-5 reps
Hanging KTC-10 reps
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Push Ups-15 reps
TTB-5-10 reps
Hip Rotations-20 R/L
W Barbell
Front Squats-5 reps
Hang clean-5 reps
Squat clean below knee-5 reps
COOLDOWN
Calf, forearm,biceps/triceps smash-2 min each group
Banded Hip Stretch 2 mins
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STRENGTH WOD 10/27/16
(Weight)
Week 3
A. Light Clean Complex-E2MO2M 6-8 rounds @60% up to 75% only STILL STAY LIGHT ALTHOUGH REPS ARE LESS WORK POWER/SPEED
Clean Deadlift-2 reps
Hang Powerclean-2 reps
B. HEAVY Back Squat/Front Squat waves 4-5 waves
Back Squats-4 reps @75%+ of Back Squat
Front Squats-1 reps @85%+ 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)
3-3-3-3-3-3-3-
75% on up For each rep isometric hold 3 secs at chest
We are maxing AFTER WEEK 4 on Tuesday
| Anthony A | 195# front squat 140 x3 bench Rx | |
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