WOD Blog
 | Sat, Nov 5 2016 |  |
 | Happy Birthday: Ashley An |
| PARTNER WOD 11/5/16 | STRENGTH WOD NEW CYCLE STARTS TUESDAY! | WARM UP 11/5/16 |
PARTNER WOD 11/5/16
(Time, Rx+, Rx2, Rx3)
12 alternating rounds EACH of
11-CTB Pull Ups
5-Powerclean & Jerks 165#/115#
Run-92 m(we will show you where this is)
*The partner not moving may do sit ups as they cheer on their partner. Each sit up will equal 1 sec off their total team time.
GOAL: Finish under 35 mins CAP off at 43 mins
Rx+: 205#/135#, Burden Run 20#/14# Medball, TTB instead of sit ups as active rest
Rx: As written
Rx2: 8 rounds EACH ONLYJumping CTB Pull Up or Regular pull ups, 135#/85#
Rx3: Sub Jumping Pull up, Double Dumbbell Hang clean and press you choose the weights.
| 1st | 28:30 Rx2 | Lily Jon Sat, Nov 5, 2016
Lila Sat, Nov 5, 2016 | | 2nd | 31:27 Rx3 | Katheryn Sat, Nov 5, 2016 | | 3rd | 33:19 Rx3 | Emily Be Sat, Nov 5, 2016 | | 1st | 31:18 Rx | Eric P Sat, Nov 5, 2016 | | 2nd | 29:40 Rx2 | Ben H Sat, Nov 5, 2016
Andrew R Sat, Nov 5, 2016 | | 3rd | 33:19 Rx3 | Mark B Sat, Nov 5, 2016 |
| Andrew R | 29:40 Rx2 | 8 rounds, #105 | | Lila | 28:30 Rx2 | 90# | | Lily Jon | 28:30 Rx2 | Did another round after this time, 90#so reg pull ups | | Eric P | 31:18 Rx | 10 rounds at 43 minute cap + 732 reps of crunches so saved 12:42 | | Ben H | 29:40 Rx2 | w/Andrew, regular CTB pull-ups | | Katheryn | 31:27 Rx3 | 65# hang clean and jerk | | Mark B | 33:19 Rx3 | | | Emily Be | 33:19 Rx3 | |
|
STRENGTH WOD NEW CYCLE STARTS TUESDAY!
(No Results Tracked)
NEW CYCLE STARTS TUESDAY!
FOCUS: Full Snatch and Full C&J
CLASS INFORMATION/RULES:
KNOW YOUR STUFF! :)
If you can't tell me the differences between a hang powersnatch and a full clean or do not know what hookgrip is please do not join until you can show me you have enough interest in improving to actually study movements and remember basic vocabulary. That being said any level can participate.
YOU MUST RECORD WORKOUTS & WEIGHTS LIFTED EACH DAY! If you can't remember what you lifted the previous week you will be kicked out of the class because again it shows you don't care enough to improve. :)
You will have 90 mins to complete 2-4 strength exercises per day in groups of 2-4 people. There will be frequent overlap on movements and muscle groups so it is not advisable that you participate in Regular WOD and Strength WOD in the same day.
Please arrive early and WARM UP on your own. Before starting on platforms.
THIS IS NOT PERSONAL TRAINING/1 ON 1's-The coaches time and attention will be distributed among participants. Although squeaky wheel typically gets the grease.
If you can handle all of this then I look forward to working with you!! See you tomorrow!!
|
WARM UP 11/5/16
(Check In)
FOAM ROLL- Full body especially calves, traps, quads and forearms
GROUP WARM UP
Jumping Jacks-30 secs
Mtn. Climbers-30 secs
Praying Pose-30 secs
Downward dog-30 secs
Hip Bridge-30 sec
Side Plank-30 sec R/L
------------------------------
Run-400 m
--------------------
W partner as one does
5-Deadlift
5-hang clean
5-STO
The other does BURPEES!!
do this twice
Return for Brief on Metcon
COOLDOWN
Rollout Calves Traps, Quads
|
