WOD Blog
 | Sat, Oct 29 2016 |  |
| PARTNER METCON 10/29/16 | WARM UP 10/28/17 | STRENGTH WOD 10/29/16 |
PARTNER METCON 10/29/16
(Reps, Rx+, Rx2, Rx3)
In a team of 2 perform
5-5 min rounds
Run-400 m OR Row
DB Thruster (single arm)-15 reps (35#/20#)
KB Swing-15 reps (53#/35#)
Snatch-AMRAP (155#/105#)
GOAL: 50 reps+ of Snatch
RULES: Both partners perform 400m run OR Row and 15 Thruster/KB Swing any time remaining on each round and with only 1 barbell AMRAP Snatch
Rx+: 50#/35# DB, 70#/53# KB Squat Snatch Only 185#/125#,
Rx: As written
Rx2: 105#/70# ( Sub WB 14#/9'-10#/8') 35#/26# KB
Rx3: Shorten run to 300 m, Sub air squat, GTO 75#/55# 14#/9'-10#/8') Russian swing 35#/26#
| 1st | 18 Rx2 | Josee Sat, Oct 29, 2016 | | 2nd | 64 | Julia Goldst Sat, Oct 28, 2017 | | 3rd | 35# and jumping pull ups | Alison Ma Sat, Oct 29, 2016 | | 1st | 24 clusters @ 185# barbell. Done Individually. Rx | Brandon He Sat, Oct 29, 2016 | | 2nd | 20 Rx2 | Andrew R Sat, Oct 29, 2016 |
| Alison Ma | 35# and jumping pull ups | 3rd week | | Andrew R | 20 Rx2 | #75 | | Josee | 18 Rx2 | Heidi | | Brandon He | 24 clusters @ 185# barbell. Done Individually. Rx | | | Jacob W | na | Chipper Workout |
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WARM UP 10/28/17
(Check In)
FOAM ROLL- Full body especially calves,quads,traps,lats
GROUP WARM UP
Row or Bike-3 mins upon arrival
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4-5 min AMRAP
10-Air Squat or Wallball as partner holds plank then
jog across gym to tag and switch
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Samson Stretch-30 secs R/L
Hip Bridge-1 min
Stationary Inchworms-30 secs
Hanging hollow rocks-30 secs
Collect 5-10 Strict AND Kip TTB or KTC
Burgener warm up
PVC Passthroughs-10
3 position Snatch w PVC
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Then 5 mins after briefing w partner warm up to WOD weight w coah giving approval
COOLDOWN
Hamstring and Couch Stretch-1 min R/L
Band OH Stretch-1 min R/L
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STRENGTH WOD 10/29/16
(Time)
A. Hang power clean TnGo every 2-3 mins at 80% on up
3-3-3-3-3-3-3
B. Heaving Snatch Balance
EMOM for 12 mins
3-3-3-2-2-2-1-1-1-1-1-1
Start light 60% of max build up gradually work on speed under and balance in bottom keep feet in receiving stance minimize drive up.
C1. DB Bench Press-8-8-8-8-8 (Try to build up if not enough weight then hold in bottom for 5 secs on each
C2. Ring Pull Ups or feet up ring rows-5-5-5-5-5 (add weight if able)
C3. T Bar Row-8-8-8-8-8
RERACK YOUR DUMBBELLS PLEASE!!!!!!
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