WOD Blog
 | Thu, Nov 3 2016 |  |
| METCON 11/3/16 | SKILL WORK 11/3/16 | WARM UP 11/3/16 | STRENGTH WOD 11/3/16 | Other Results |
METCON 11/3/16
(Time, Rx+, Rx2, Rx3)
7 rounds for time of:
7-HR Push Ups
7-Thruster (95#/65#)
7-KTE
7-Deadlift (95#/65#)
7- Box Jumps (24''/20')
7- KB Swings (53#/35#)
7- Pull-ups
NO STEP UPS
GOAL: Finish Under 23 mins CAP off at 28 mins
Rx+: Do HERO WOD 'The Seven'
Rx: As written
Rx2: 75#/55#, 35#/26#, 20'' Sub TTB,
Rx3: 65#/45#, 35#/26# Russian, 20'' Sub KTE and Ring Rows
| 1st | 21:02 Rx | Rachel T Thu, Nov 3, 2016 | | 2nd | 26:56 Rx2 | Brenda L Thu, Nov 3, 2016 | | 3rd | 27:29 Rx2 | Tracie Thu, Nov 3, 2016 | | 1st | 20:17 Rx | Robson Thu, Nov 3, 2016 | | 2nd | 20:43 Rx | Ben H Thu, Nov 3, 2016 | | 3rd | 22:00 Rx | Nate D Thu, Nov 3, 2016 |
| Ben H | 20:43 Rx | | | Andrew R | DNF Rx | Completed 6th round pushups | | Tracie | 27:29 Rx2 | | | Tom R | 21:08 Rx2 | w/3 major mods. for injury | | Alison Ma | 27:33 | combo | | Erik P | 24:08 Rx | | | Katheryn | 28:00 Rx3 | 6 rnds + 4 box jumps into rnd 7 | | Brenda L | 26:56 Rx2 | | | Carolyn | 28:00 Rx2 | TTB kipping pu 6 rounds | | Nate D | 22:00 Rx | | | Keith C | 8 rounds 21:10 Rx3 | | | Robson | 20:17 Rx | | | Scott Chr | 22:18 Rx | | | Luis Mu | 28:00 Rx | DNF last round | | Rachel T | 21:02 Rx | |
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SKILL WORK 11/3/16
(Reps, Rx+, Rx2, Rx3)
EMOM for 8-10 mins
Box Jump-3 reps (Increase in height each min)
Hollow Body hold-20 secs
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WARM UP 11/3/16
(Check In)
FOAM ROLL-Full body especially calves,quads,chest,traps 30-60 secs
GROUP WARM UP
3 rds
Jumping Jacks-10 reps
Push Ups-7 reps
Russian Swings-7 reps
Band Thruster-5 reps
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Hanging hollow rocks-20 secs
Pull Ups-7 reps or Ring Rows-7 reps
10 Step Ups
5 Box Jumps
flip your box and begin EMOM
COOLDOWN
Samson Stretch-30 secs R/L
Wall Stretch-30 secs
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STRENGTH WOD 11/3/16
(Time, Rx+, Rx2, Rx3)
Week 4 NO SWOD SATURDAY NEW CYCLE STARTS TUESDAY!
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/OH Squat 5 waves
Back Squats-3 reps @80%+ of Back Squat
Overhead Squats-1 reps @60%+ 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)
After a quick warm up perform a max rep set of 75% then 65% then 50% with minimal rest between
then
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