WOD Blog
 | Thu, Nov 17 2016 |  |
 | Happy Birthday: Rachel T & Sandra S & Scott Y |
| METCON 11/17/16 | SHRED Day 7 11/17/16 | SKILL WORK after AMRAP 11/16/16 | WEIGHTED CHIN UP 11/17/16 | STRENGTH WOD 11/10/16 | WARM UP 11/17/16. | Other Results |
METCON 11/17/16
(Reps, Rx+, Rx2, Rx3)
AMRAP in 9 mins of
Hangclean & Jerk-5 reps (95#/65#)
Lateral Burpees-7 reps
GOAL: 100 reps+
Rx+: 115#/75#,
Rx: As written
Rx2: 75#/55#,
Rx3: 65#/45#,
| 1st | 89 reps Rx+ | Noelia Thu, Nov 17, 2016 | | 2nd | 96 Rx | Saori Thu, Nov 17, 2016 | | 3rd | 84 Rx | Jade Thu, Nov 17, 2016 | | 1st | 128 Rx+ | Seth B Thu, Nov 17, 2016 | | 2nd | 109 Rx+ | Charles G Thu, Nov 17, 2016 | | 3rd | 93 Rx+ | Ben H Thu, Nov 17, 2016 |
| Steve M | 84 Rx2 | | | Charles G | 109 Rx+ | | | Tom R | 77 Rx2 | | | Ben H | 93 Rx+ | | | Alison Ma | 74 | 35 # (first day after sick) | | Justin S | Mod Dumbell clean/jerk 119 reps | Wrist Sprain | | Tracie | 65 Rx | | | Andrew R | 61 Rx | | | Katheryn | 65 Rx2 | | | Brenda L | 60 Rx | | | Luis Mu | 68 Rx2 | | | Carolyn | 65 Rx | | | Emily M | 74 Rx | | | Saori | 96 Rx | shoudn't have done that | | Seth B | 128 Rx+ | | | Jade | 84 Rx | | | Kaddie | 78 Rx | | | Noelia | 89 reps Rx+ | | | Eric P | 108 Rx | | | Keith C | 72 Rx2 | | | Nate D | 96 Rx | | | Hunter M | 97 Rx | | | Bill | 72 Rx | | | Scott B | 56 Rx | | | Amalia | 67 Rx2 | |
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SHRED Day 7 11/17/16
(Reps, Rx+, Rx2, Rx3)
Learn
Medball clean
Hang powerclean
Metcon: 6 rds
Min 1: Rower 10/8 calories
Min 2: Bar Facing Burpees 8 reps
Min 3: DB or Barbell Thruster- 8 reps
For more experienced add 1 rep to each round. For everyone on 6th round perform MAX reps of each.
ReLearn
Hamstring stretch on ground PNF technique
Modified Hurdlers Stretch
Pigeon Stretch
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SKILL WORK after AMRAP 11/16/16
(Time, Rx+, Rx2, Rx3)
4 rounds per side
Overhead DB Carry-20 m
Uneven Suitcase Carry-20 m
Increase in weight but hold form tight and minimize and lateral movements
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WEIGHTED CHIN UP 11/17/16
(Weight)
Weighted CTB Chin Up
3-3-3-2-2-2-1-1-1
Increase weight on all sets if able. You may use a dip belt, band or DB between legs
Beginners may do partner assisted or controlled eccentrics
| Seth B | 92# Rx | | | Eric P | 35 Rx | | | Keith C | Ring rows Rx | | | Andrew R | 45 Rx | |
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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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WARM UP 11/17/16.
(Time)
FOAM ROLL-Lats,Biceps,triceps,Traps,Delts 30-60 secs of each use lacrosse ball or barbell for smaller muscle groups
GROUP WARM UP
3-5 rds
Burpee 1 Jumping Jacks-5
Shuttle Run-20 m
Plate to OH-5 reps
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Band Pull Aparts-20
Band Face Pulls-10
Band Pulldowns-10
Breastroke and Thumbs up-10 of each
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Walking Plank-5 time per side
Side Plank w hip dip-10 R/L
Strict Chin Up-5 reps
COOLDOWN
Banded OH Stretch-2 mins
Chest Stretch-1 min
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