WOD Blog
 | Sat, Nov 12 2016 |  |
| GROUP WOD 11/12/16 | STRENGTH WOD 11/19/16 | WARM UP 11/12/16 |
GROUP WOD 11/12/16
(Reps, Rx+, Rx2, Rx3)
3 rounds for MAX reps
Alt DB Snatch-1 min (55#/35#)
Run-150 m (in 1 min)
Stationary Lunge-1 min (55#/35#)
Run-150 m (in 1 min)
Wallball-1 min
Run-150 m (in 1 min)
Assault Bike-1 min
REST 1 min
GOAL: Finish the 150 m run within each min, and perform 225 reps+
SCORING: Runs must always be completed but won't count towards score.
Rx+: Sub Double KB Snatch 35#/26#, 150 m
Burden Run 20#/14#, Double KB OH Stationary Lunge 35#/26#
Rx: As written
Rx2: Runs 100 m, same Rx Wallball weight sub KB Swing 53#/35#
Rx3: See coach for MODWOD
| Andrew R | 224 Rx2 | Sub #35 Db snatch | | Tory | 194 Rx | | | Charlie | 178 Rx | | | Amalia | 180 Rx3 | Mostly Rx2 but I probably ran more and did 26# KB swings - also guessing on the reps |
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STRENGTH WOD 11/19/16
(Weight)
For those that have a weak squat in comparison to pull do the squat first before Clean pulls
A. EMOM for 12 mins @70-75% of Snatch MAX
Muscle Snatch-1 rep
Power Snatch-1 rep
Snatch-1 rep
B. EMOM for 12 mins @60-70% of C&J Max
Push Press-1 rep
Push Jerk-1 rep
Split Jerk-1 rep
C. 3 Clean Pulls+1 Clean
5-6 sets heavy as possible.
80% on up beat what you did last week
D. Pause Back Squat/Front Squat 4 waves
5-1-5-1-5-1-5-1
5's Pause Back Squat 75% on up
1's Front Squat 75% of Back Squat max on up
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WARM UP 11/12/16
(No Results Tracked)
FOAM ROLL-Full body especially sore areas, calves, traps 1-2 mins
GROUP WARM UP
Bike or Row-2 mins
then as a group
Side to side hops-20 secs
Four Square hops-20 secs
Mtn Climbers-20 secs
Hip Bridge-20 secs
Jumping Jacks-20 secs
Samson Stretch-30 secs R/L
Down Upward Dog-30 secs
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Monster walks-50 ft
Frankensteins-50 ft
Walking Lunges-50 ft
Buttkickers or High knees-50 ft
Run-150 m
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COOLDOWN
Couch Stretch-2 mins R/L
Chest and Delt stretch-40 secs
Calf stretch-40 sec R/L
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