WOD Blog
 | Mon, Nov 7 2016 |  |
| METCON 16.2 3/3/16-11/7/16-12/13/17 | WARM UP 11/14/16 | WEIGHTLIFTING 11/7/16-11/14/16 | SHRED 11/7/16 |
METCON 16.2 3/3/16-11/7/16-12/13/17
(Reps, Rx+, Rx2, Rx3)
Workout 16.2
4-min. AMRAP + bonus time:
25 toes-to-bars
50 double-unders
Squat cleans*
Time extends 4 minutes each time a round is completed.
Clean Reps and Weights
*1st round, 15 reps at 135#/85#
*2nd round 13 reps at 185#/115#
*3rd round 11 reps at 225#/145#
*4th round 9 reps at 275#/175#
*5th round 7 reps 315#/205#
***Weights can be added by another person/coach or already set up***
Tiebreaker: mark the time when you finish each set of double unders.
GOAL: Get into 3rd round
Rx+: Get to 4th round
Rx: As written
Rx2: Start at 95#/55# then go to 135#/85#
Rx3: DO THIS IF YOU WANT A 16 MIN METCON Sub Singles and sit ups, hang powerclean 95#/65# reps stay at 12 reps
| 1st | 254 Rx | Janelle Mon, Nov 7, 2016 | | 2nd | 140 Rx | Tory Mon, Nov 7, 2016 | | 3rd | 88 Rx | Noelia Mon, Nov 7, 2016 | | 1st | 339 Rx | Brandon He Mon, Nov 7, 2016 | | 2nd | 258 Rx | Seth B Mon, Nov 7, 2016 | | 3rd | 165 Rx | Nate D Mon, Nov 7, 2016 |
| 1st | 254 Rx | Janelle Mon, Nov 7, 2016 | | 2nd | 140 Rx | Tory Mon, Nov 7, 2016 | | 3rd | 88 Rx | Noelia Mon, Nov 7, 2016 | | 1st | 339 Rx | Brandon He Mon, Nov 7, 2016 | | 2nd | 259 Rx | Jonathan K Fri, Mar 4, 2016 | | 3rd | 258 Rx | Seth B Mon, Nov 7, 2016 |
| Brandon He | 339 Rx | 16:00 even (50 DUs) | | Eric P | 0 Rx | Doing this for the record - skipped today because of back tightening on the strength con - did mob | | Ben H | 85 Rx | | | Saori | 95 | Set up the bar by shoe string and not push the bar when you go. This will help not landing forward | | Alison Ma | 40 # power clean , 5th round | 4th week | | Tracie | 398 reps Rx3 | DUs sit up 65# hang cleans | | Andrew R | 225 Rx3 | | | Sterling | 113 | It took me 8 minutes to get through one circuit. #95 Power Cleans. Subbed single-unders. | | Cherise | 599 Rx3 | in 7th round at 16:00 cut off | | Eric M | 165 Rx2 | | | Seth B | 258 Rx | | | Rachel T | 80 Rx | Struggling with double unders | | Anthony A | 125 reps Rx3 | | | Leka | 80 Rx | single unders | | Charlie | 435 Rx3 | Finished all 5 rounds in 16:30 | | Tory | 140 Rx | | | Noelia | 88 Rx | | | Wade | was heer 11/7 | glad to be heer | | Nate D | 165 Rx | | | Janelle | 254 Rx | | | Amalia | 441 Rx3 | 5 rounds + 6 |
|
WARM UP 11/14/16
(No Results Tracked)
FOAM ROLL-Quads,Glutes,Forearms,Lats,Traps 1-2 mins
GROUP WARM UP
3 min AMRAP
Burpee 2 for 1 w 5 jumping jacks-3 reps
Band Thruster-5 reps
Strict Pull Up-1-3 reps
------------------------
Samson Stretch-20 secs R/L
Praying Pose to hammy-20 sec of EACH
Spiderman to Hammy-20 secs of EACH
--------------------------
Wall Squats-5-10 reps
Hanging Hollow Rocks-10 secs
Ring Rows or Pull Ups-5-10 reps
-------------------------
Hip Rotations-30 secs
front squat-5 reps
hang clean-5-10 reps
Thruster-5 reps
Squat clean-5 reps
COOLDOWN
Banded Hip Stretch-2 mins
Banded OH Stretch-2 mins
|
WEIGHTLIFTING 11/7/16-11/14/16
(Weight)
Week 2 of 5
Every 2 mins for 20 mins
Squat Clean-4 reps @80% of your estimated max
Round 1,2,3-60%-65%-75%
Then stay at 80% thereafter. Reset each rep
| 1st | 145 Rx | Noelia Mon, Nov 7, 2016 | | 2nd | 120 Rx | Rachel T Mon, Nov 7, 2016 | | 3rd | 105 Rx | Lily P Mon, Nov 7, 2016 | | 1st | 205 Rx | Leka Mon, Nov 7, 2016
Eric P Mon, Nov 7, 2016 | | 2nd | 155 Rx | Eric M Mon, Nov 7, 2016 | | 3rd | 135 Rx | Anthony A Mon, Nov 7, 2016 |
| 1st | 160 Rx | Noelia Mon, Nov 14, 2016 | | 2nd | 120 Rx | Rachel T Mon, Nov 14, 2016 | | 3rd | 105 Rx | Cherise Mon, Nov 14, 2016
Lily P Mon, Nov 7, 2016 | | 1st | 215 Rx | Eric P Mon, Nov 14, 2016 | | 2nd | 205 Rx | Leka Mon, Nov 7, 2016 | | 3rd | 166 Rx | Scott Chr Mon, Nov 14, 2016 |
| Lily P | 105 Rx | Probably could have done 115 but I had to go school, my reps were going on my toes | | Eric P | 205 Rx | | | Eric M | 155 Rx | Work on full extention | | Alison Ma | 50 Rx | narrow stance, thumb width away grip, hook grip, set back | | Andrew R | 105 Rx | Work on catch | | Tyler M | 125 Rx | Extend all the way on my jump | | Sterling | 115 Rx | Don't bend arms too early. Heaviest weight since injury!!! :) | | Amalia | 75 Rx | power squats | | Tracie | 65# Rx | keep butt/hips down in first pull | | Cherise | 85 Rx | light-headed; start w/ feet closer | | Luis Mu | 125 Rx | Work on Jump and elbows | | Rachel T | 120 Rx | | | Anthony A | 135 Rx | | | Charlie | 125 Rx | | | Tory | 90 Rx | | | Noelia | 145 Rx | | | Leka | 205 Rx | |
|
SHRED 11/7/16
(Time, Rx+, Rx2, Rx3)
Week 1 Day 1
WELCOME!!!
A. Group Warm up led by Coach Bob
B. Learn Points of Performance for Air Squat and Back Squat
C. Metcon: 10-90 sec rounds
Shuttle Sprints-80 m
with time remaining AMRAP of Air Squats to Medball
(Intermediates should do 120 m sprint and Goblet Squats 35#/26# KB)
REST 30 secs
D. Learn
Samson Stretch, Spiderman to Hammy, Foam Rolling technique for lower body
| Jonathan K | 321 Rx2 | intermediate |
|
