WOD Blog
 | Fri, Oct 28 2016 |  |
 | Happy Birthday: Brad L |
| HAPPY HALLOWEEN ZOMBIE WOD! 7PM ONLY! | METCON 10/28/16 | WARM UP 10/21/16 | WEIGHTLIFTING 10/28/16 |
HAPPY HALLOWEEN ZOMBIE WOD! 7PM ONLY!
(Rounds, Rx+, Rx2, Rx3)
'DEATH BY ZOMBIES'
Every 3 mins on 3 mins
Burpees-10 reps
Air Squats-10 reps
Sit Ups-10 reps
Run for dear life-150 m
RULES & SCORING:
Zombies will always run to eat your brains at 2 min mark they can only catch you running the same direction.
Rounds 2,3 & 4 reps increase by 1 on each movement.
Rounds 5-6-7 etc. reps increase by 2 on each movement.
Once a zombie catches you and eats your brains, your score is done and you have the option to become a zombie or eat junk food instead.
GOAL: Have fun!! AND/OR be the last human left alive!! Lets burn off some Halloween calories!
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METCON 10/28/16
(Time, Rx+, Rx2, Rx3)
For time!
50/women 40 cal Row OR Bike
50-Sit Ups
50-KB Swing 53#/35#
30-Box Overs 24''/20''
30-Plate Ups 25#/15#
30-DB Snatch 55#/35#
20-Box Jumps 30''/24''
20-KTE
20-Powersnatch 115#/75#
GOAL: Finish under 16 mins CAP off at 18 mins
STEP UPS ALLOWED
Rx: As written
Rx2: 35#/26#, 35#/20# DB sub TTB, 95#/65#. 15#/10# plate up
Rx3: See coach me
| 1st | 18:00 Rx | Lily Jon Fri, Oct 28, 2016 | | 2nd | 20:00 DNF Rx | Rachel T Fri, Oct 28, 2016
Josee Fri, Oct 28, 2016 | | 3rd | 20:00 DNF Rx2 | Cherise Fri, Oct 28, 2016 | | 1st | 13:05 Rx | Seth B Fri, Oct 28, 2016 | | 2nd | 16:57 Rx | Brandon He Fri, Oct 28, 2016 | | 3rd | 17:56 Rx | Ben H Fri, Oct 28, 2016 |
| Brandon He | 16:57 Rx | SUB 53# kb snatches instead of swings | | Seth B | 13:05 Rx | | | Tracie | 20:00 DNF 250 reps Rx2 | RX 1.5 35#kb 15# Plate ups 2-# DB snatch | | Brenda L | DNF Rx2 | got to powersnatch round | | Cherise | 20:00 DNF Rx2 | 242 thought it ended sooner | | Andrew R | 20:10 Rx2 | #35 #35 #75 | | Sterling | 20:00 DNF Rx | I did a couple of step up. I got to 20 Plat Ups. | | Josee | 20:00 DNF Rx | finished box jumps | | Ben H | 17:56 Rx | | | Rachel T | 20:00 DNF Rx | 3 power snatches | | Lily Jon | 18:00 Rx | had 25 reps left | | Keith C | 17:05 Rx2 | | | Luis Mu | DNF Rx2 | 10 KTE | | Mitchell D | 20:00 Rx | 10 into power snatches |
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WARM UP 10/21/16
(Check In)
FOAM ROLL-Traps,Lats,Ant Tib,Calves glutes hamstrings
GROUP WARM UP
3 mins
Row or Bike
------------------------
PVC Passthroughs-10 reps
PVC OHS-10 reps
Burgener warm up-5 reps
Praying Pose to hammy-30 secs
---------------------------------
Barbell Complex
GM-10 reps
Barbell Row-10 reps
OHS- 5 reps OR Snatch balance-5 reps
Snatch grip push press-5 reps
2 position snatch-3 reps at each
COOLDOWN
Anchored T Spine or Standing T spine stretch-2 mins
Band OH Stretch-2 mins R/L
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WEIGHTLIFTING 10/28/16
(Weight)
Week 5 of 5 MAX DAY!
Snatch
For intermediates work up to new 1RM snatch,
for more advanced work to heaviest single possible with slight change examples
5 sec halt snatch below knee
Hang Snatch
Block Snatch
Perform 1's EMOM working up to 75% then E2MO2M until you you get to final attempts
Score your heaviest set single
| 1st | 100 Rx | Brenda L Fri, Oct 28, 2016 | | 2nd | 94.4 Rx | Cherise Fri, Oct 28, 2016 | | 3rd | 90 Rx | Lily Jon Fri, Oct 28, 2016 | | 1st | Just worked on back squats at 205 Rx | Keith C Fri, Oct 28, 2016 | | 2nd | 175 Rx | Nick Fri, Oct 28, 2016 | | 3rd | 135 Rx | Ben H Fri, Oct 28, 2016 |
| Nick | 175 Rx | | | Brenda L | 100 Rx | | | Sterling | 105 Rx | | | Cherise | 94.4 Rx | | | Ben H | 135 Rx | | | Lily Jon | 90 Rx | full squat | | Keith C | Just worked on back squats at 205 Rx | | | Andrew R | 105 Rx | |
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