WOD Blog
 | Thu, Nov 10 2016 |  |
 | Happy Birthday: MANAGER |
| SHRED 12/8/16 | METCON 11/10/16 | SKILL WORK 11/10/16 | WARM UP 11/10/16 | STRENGTH WOD 11/10/16 | ABCON DO BEFORE METCON 1-16-20 |
SHRED 12/8/16
(Rounds, Rx+, Rx2, Rx3)
Week 5
A. Group warm up with Coach Bob I recommend
3-5 mins
Athletic Burpee Broad Jumps alternating with partner for max
distance,
Then stationary inchworms
Push ups, Jump rope.
Metcon: EMOM ALTERNATING
EMOM for 12 alternating rounds(24 mins)
EVEN mins
SDHP-5-7 reps (coach chooses weight for you 65#/45# )
Bar Facing Burpee-3-5 reps
Mtn. Climber-20-30 reps
ODD mins
Double Unders-30-50 reps
D. Learn as a group in a circle
ROMWOD-Bob will pick for you
Hamstring stretch
Low back
Shoulder
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METCON 11/10/16
(Reps, Rx+, Rx2, Rx3)
AMRAP in 15 mins of
50-Double Unders
50-Sit Ups
50-Double Unders
50-KB Swing (53#/35#)
50-Double Unders
50-KTE
50-Double Unders
50-Burpees
50-Double Unders
50-Deadlift (225#/155#)
50-Double Unders
50-Ring Muscle Ups
GOAL: 300 reps+
Rx+: Sub GHD Sit up, KB Snatch 53#/35#, Burpee to 7'' target, 245#/175#,
Rx: As written
Rx2: 25 DU's each time, Sub KB Swing 35#/26#, 155#/105# sub ring dips
Rx3: 100 singles, Russian Swing 35#/26#, 95#/65# sub push ups
| 1st | 436 Rx | Sarah D Thu, Nov 10, 2016 | | 2nd | 409 Rx | Julia Goldst Thu, Nov 10, 2016 | | 3rd | 374 Rx | Tory Thu, Nov 10, 2016 | | 1st | 461 Rx | Seth B Thu, Nov 10, 2016 | | 2nd | 440 Rx | Charles G Thu, Nov 10, 2016 | | 3rd | 430 Rx | Robson Thu, Nov 10, 2016 |
| Steve M | 390 Rx | | | Eric P | 380 Rx | | | CeLin | some double under some single. 35lb KB. laying down toes to Rx3 | | | Spencer Ch | 393 Rx | | | Ben H | 414 Rx | | | Charles G | 440 Rx | | | Tracie | 365 Rx2 | RX except Laying KTC | | Sterling | 285 Rx2 | | | Tom R | 270 Rx | | | Katelyn M | 355 Rx2 | I did 100 Single Unders | | Justin S | 370 Rx | | | Andrew R | 375 | Sub x2 singles #35 | | Dale W | 578 Rx3 | | | Katheryn | 351 Rx3 | | | Saori | 438 | sub rus kb#44, sub lay ttb for KTE, all other rx | | Seth B | 461 Rx | | | Lila | 373 Rx2 | lateral hops and ttb | | Julia Goldst | 409 Rx | | | Emily M | 297 Rx2 | TTB | | Nate D | 399 Rx | | | Charlie | 360 Rx2 | | | Tory | 374 Rx | | | Keith C | 325 Rx2 | | | Robson | 430 Rx | | | Sarah D | 436 Rx | | | Scott Chr | 375 Rx | | | Morelia | 350 Rx3 | Sub singles | | Luis Mu | 300 Rx2 | |
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SKILL WORK 11/10/16
(Time)
First WORLD RECORD ATTEMPT at max hold plank
Hannah Banana-2 min
Cool Cat Cory-2 min 34 secs w 45# plate on back
Then
Weighted Planks w a partner-20 sec Intervals
Collect 10 sets each!
LOAD IT UP HEAVY!
| 1st | 35lbs Rx | CeLin Thu, Nov 10, 2016 | | 2nd | :55 weight 1:55 body Rx | Morelia Thu, Nov 10, 2016 | | 3rd | 1:10 #35, 1:20 body Rx | Tory Thu, Nov 10, 2016 | | 1st | 45 Rx | Eric P Thu, Nov 10, 2016 | | 2nd | 90# Rx | Steve M Thu, Nov 10, 2016 | | 3rd | :58 Rx | Keith C Thu, Nov 10, 2016 |
| 1st | 35lbs Rx | CeLin Thu, Nov 10, 2016 | | 2nd | :55 weight 1:55 body Rx | Morelia Thu, Nov 10, 2016 | | 3rd | 1:10 #35, 1:20 body Rx | Tory Thu, Nov 10, 2016 | | 1st | 40 Rx | Derek A Sat, Feb 17, 2018 | | 2nd | 45 Rx | Eric P Thu, Nov 10, 2016 | | 3rd | 90# Rx | Steve M Thu, Nov 10, 2016
Robert D Tue, Aug 25, 2015 |
| Steve M | 90# Rx | | | Eric P | 45 Rx | Because why do hard things when you are going to Disneyland tomorrow? | | CeLin | 35lbs Rx | | | Saori | 0 Rx | 1 min. Me= lamo weak. lol | | Hannah Nie | 2:40 Rx | w 35# plate | | Trent | 4:42 Rx | Bdywt | | Lila | 2:20 | body weight | | Kristen Od | 1:40 Rx | 25# | | Emily M | 1:00 | #25 | | Charlie | 1:00 | 45 pounds | | Tory | 1:10 #35, 1:20 body Rx | | | Keith C | :58 Rx | 45# | | Morelia | :55 weight 1:55 body Rx | |
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WARM UP 11/10/16
(Check In)
FOAM ROLL-Calves,Traps,Delts,Quads,Lats-1-2 mins per muscle and side
GROUP WARM UP
Jump Rope Or Jumping Jacks-20 reps
Walking Plank-20 secs
Jumping Jacks-20 secs
Dynamic Plank-20 secs
Jumping Jacks-20 secs
Plank a Plank-20 secs
Jumping Jacks-20 secs
--------------------------
Stationary Inchworms-30 secs
Burpees-30 secs
Deadlift w pause at different positions-1 min
COOLDOWN
Band OH Stretch-2 mins
Calf Smash-2 mins
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STRENGTH WOD 11/10/16
(Weight)
A. Every 3 mins 8 rounds
Snatch-HEAVY
3-3-3-3-3-3-3-3
@80%+ Reset each rep.
B. Clean & Jerk Complex (Take from ground)
E3MO3M 8 rds 55% on up to 75%
Clean Deadlift-1 rep
Hang Clean-1 rep
3'' below knee Clean-1 rep
Split Jerks-2 reps
C. Assistance work
GHD Back/Hip Extension-3-4x15 reps
Sotts Press-3-4x10 reps (stay light)
Scarecrows-3-4x15 reps
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ABCON DO BEFORE METCON 1-16-20
(No Results Tracked)
Tabata ABS!!
4 rounds 20 secs ON 10 secs OFF
Bicycle Crunch
Toe touch
Russian Twists
Hollow rock 4 times then flutterkicks til death
This can be as part of warm up
Planned: Thu,Jan16,2020 Tue,Jul3,2018 Wed,Jan10,2018 Tue,Dec6,2016 Thu,Nov10,2016 Tue,Aug16,2016 Tue,Apr26,2016 Thu,Jan28,2016 Thu,Jan7,2016
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