WOD Blog
 | Tue, Nov 1 2016 |  |
| SKILL WORK 11/1/16 | METCON 11/1/16 | WARM UP 11/1/16 | STRENGTH WOD 11/1/16 MAX DAY! | Other Results |
SKILL WORK 11/1/16
(Time, Rx+, Rx2, Rx3)
Ring Muscle Ups
Spend first 15-20 mins of class working skill transfer or strength
Note: If you can't do 10 strict pull ups and 10 strict dips you should be working on strength
example 1 STRENGTH Every 2 mins for 8 rounds
3-5-Dips
3-5 Strict Pull ups
example 2 (For those able to do 7+ Strict pull ups and dips)
min 1
Turnover w feet on box or ground-1-3 reps
min 2
Ring Hollow rocks
example 3 (Advanced)
Ring Muscle Up 2-3 Waves
1st min-2 2nd min-3 3rd min etc.
Once you fail begin again at 1
| Brenda L | 8 rounds w/ partner assist Rx2 | | | Jacob W | na | Pistol squats |
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METCON 11/1/16
(Reps, Rx+, Rx2, Rx3)
15 min AMRAP
5-Cleans 135#/95# (every 3 rounds increase weight by 20#/10#)
Pull ups 10-10-10-15-15-15-20-20-20-etc.
GOAL: 150 reps+
Rx+: Begin at 165#/115#, Sub CTB Pull Up
Rx: As written
Rx2: 95#/65# Stay at this weight, Sub band assisted or jump CTB Pull Up
Rx3: 75#/55# Stay at this weight sub ring rows or jump CTB Pull Up
| 1st | 137 Rx | Cassidy Tue, Nov 1, 2016 | | 2nd | 119 Rx | Tory Tue, Nov 1, 2016 | | 3rd | 113 Rx | Josee Tue, Nov 1, 2016 | | 1st | 181 Rx+ | David P Tue, Nov 1, 2016 | | 2nd | 186 Rx | Charles G Tue, Nov 1, 2016 | | 3rd | 158 Rx | Scott Chr Tue, Nov 1, 2016 |
| Charles G | 186 Rx | | | Lily Jon | 98 Rx | | | Ben H | 130 Rx | | | Cassidy | 137 Rx | sub for ring rows | | Eric P | 79 Rx | 155lbs - fingers on the edge of ripping :/ | | Bill | 108 Rx2 | | | Tracie | 180 Rx2 | | | Brenda L | 165 Rx2 | | | Leka | 75 Rx | | | David P | 181 Rx+ | | | Josee | 113 Rx | started at 75 | | Mark Mic | 110 Rx | started 115 | | Heather R | 115 Rx3 | | | Carolyn | 110 Rx2 | 65#,75#, combo of kipping pu and jumping pu | | Scott Chr | 158 Rx | | | Tory | 119 Rx | | | Luis Mu | 95 Rx2 | | | Jacob W | na | ROW 2K 7:40 |
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WARM UP 11/1/16
(Check In)
FOAM ROLL-Lats,Delts,Traps,Mid back,Hamstrings, Glutes-30-60 secs
GROUP WARM UP
Row or Bike-3 mins
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Downward dog-30 secs
Upward dog-30 secs
Thumbs up-30 secs
Walking Plank-30 secs
Band Pull downs/face pulls-12 reps
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2 rds
Hanging Hollow Rocks-30 secs
Strict Pull ups-1-5 reps
Dips-1-5 reps
Hang clean-7 reps
COOLDOWN
Band Lat opener-1 min R/L
Barbell Bully-2 mins
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STRENGTH WOD 11/1/16 MAX DAY!
(Weight)
A. Powerclean-E2MO2M for 8 rounds
2-2-2-1-1-1-1-1-1
Build up to new 1RM! (make sure to NOT do your old max first)
B. Snatch complex-6-8 rounds @75% on up
Snatch Dead w pause below and above knee-1 rep
Snatch-1 rep
C. Competition Grip(whatever is your strongest)
Bench Press
5-5-3-3-2-2-1-1-1-1
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
| Anthony A | 72kg PC 180 BP Rx | | | Brad Le | 106.5kg - 70kg strict s.press - 245 b.press Rx | |
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