WOD Blog
 | Tue, Nov 8 2016 |  |
| METCON 11/8/16 | SKILL WORK 11/8/16 | WARM UP 11/8/16 | SHRED 11/8/16 | STRENGTH WOD 11/8/16 |
METCON 11/8/16
(Time, Rx+, Rx2, Rx3)
5 rounds for time of
Push Press-25 reps
Bike OR Row-25 calories
GOAL: Finish under 16 mins CAP off at 20 mins
Rx+: 125#/85#
Rx: 100#/70#
Rx2: Bike or Row 20, 75#/55#
Rx3: Bike or Row, Sub single DB 35#/20# alternate as desired
| 1st | 18:48 Rx | Janelle Tue, Nov 8, 2016 | | 2nd | 19:33 Rx | Tory Tue, Nov 8, 2016 | | 3rd | 18:27 Rx2 | Lila Tue, Nov 8, 2016 | | 1st | 12:25 Rx | Christopher T Tue, Nov 8, 2016 | | 2nd | 13:05 Rx | Seth B Tue, Nov 8, 2016 | | 3rd | 13:58 Rx | Wesly Tue, Nov 8, 2016 |
| Spencer Da | 19:54 Rx2 | | | Ben H | 20:00 Rx | DNF, 4 rounds + 5 | | Bob | 14:05 Rx | | | Spencer Ch | 18:40 Rx | | | Christopher T | 12:25 Rx | | | Tracie | 19:06 Rx2 | | | Katheryn | 19:57 Rx2 | | | Brenda L | 20:03 Rx2 | | | Sterling | 17:59 Rx2 | | | Dale W | 20:00 | :) Day 2 | | Bill | 20:00 Rx2 | DNF, 4 rounds +8 | | Luis Mu | 20:00 Rx2 | DNF last round | | Amalia | 20:00 Rx2 | 3 rounds + 17 | | Seth B | 13:05 Rx | Rowed | | Lila | 18:27 Rx2 | | | Charlie | 19:45 Rx2 | I biked for 25 Cal & 25 push press | | Tory | 19:33 Rx | | | Keith C | 18:08 Rx3 | | | Janelle | 18:48 Rx | | | Wesly | 13:58 Rx | row |
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SKILL WORK 11/8/16
(Reps, Rx+, Rx2, Rx3)
5-3 min rounds
Weighted Side Plank-20 secs R/L
Chin Up Hold at top-10 secs
HSPU or scaled version-6 reps each round try to add 2 reps
More advanced use deficit and CTB hold.
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WARM UP 11/8/16
(Check In)
FOAM ROLL-Traps,Delts,Triceps,Chest,Booty-1-2 mins R/L sides
GROUP WARM UP
4 rounds
Row or Bike-5 calories
Band Press and Pull Apart-7 reps each
Side Plank w hip dip-10 secs alternate sides each round
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Push Ups-10 reps
Push up plank w scap retractions
Thumbs Up Breastrokes-15 of each
Handstand hold or Wall walks-30 secs
Pull Up Hold collect 20-30 secs
Begin skill work
COOLDOWN
Band OH Stretch-1 min R/L
Band lateral Opener-1 min R/L
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SHRED 11/8/16
(Time, Rx+, Rx2)
A. Warm up w Coach Bob relearn names!
B. Learn
Proper Push Up form and variations
Learn Shoulder Press
C. Metcon:
8 rounds
Push Up-5 reps
Pushball-8’-10 reps
REST 2 mins
8 rounds
Walking Plank-10 reps
Sit Ups-10 reps
D.Learn as a group in a circle
Chest/Delt/ Forearm Stretch on ground
Ab Stretch on ground
| Jared A | 18:52 Rx | | | Charles G | 12:36 Rx | |
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STRENGTH WOD 11/8/16
(Weight)
A. E2MO2M
Snatch Complex-LIGHT/TECHNIQUE
1-1st Pull w pause
1-Hang snatch high pull from below knee
1-Snatch
8 sets @65-75% STAY LIGHT KEEP TO EMOM
B. Split Jerk (Take from ground)
E2MO2M for 8-10 rounds
3 reps-65% on Up
C. Clean Pulls
E2MO2M-for 6-8 rounds
5 reps use straps practice 1st-2nd pull transitions
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