WOD Blog
 | Sat, Nov 19 2016 |  |
| PARTNER WOD 11/19/16 | WARM UP 11/19/16 | STRENGTH WOD 11/19/16 |
PARTNER WOD 11/19/16
(Time, Rx+, Rx2, Rx3)
5 rounds for time of
Double Unders-60 reps
Air Squats-50 reps
Push Ups-40 reps
Pull Ups-30 reps
Deadlift-20 reps (225#/155#)
GOAL: Finish under 29 mins CAP off at 35 mins
Partition reps as desired, but only one moving at a time.
Rx+: Sub CTB Pull Up, Ring Dips, 275#/185#
Rx: As written
Rx2: Sub Ring Rows modified push ups, 175#/115#, Sub Jump Rope High knees
Rx3: Sub Jump Pull Ups, Incline Push UPs and Russian swing 53#/35#, Singles x 2
| 1st | 31:24 Rx | Josee Sat, Nov 19, 2016 | | 2nd | 27:08 Rx2 | Amalia Sat, Nov 19, 2016
Lila Sat, Nov 19, 2016 | | 1st | 20:17 Rx | Hilo Sat, Nov 19, 2016 | | 2nd | 25:26 Rx | Eric P Sat, Nov 19, 2016 | | 3rd | 21:54 Rx2 | Andrew R Sat, Nov 19, 2016 |
| Andrew R | 21:54 Rx2 | no partner, singles x2 #165 | | Lila | 27:08 Rx2 | | | Eric P | 25:26 Rx | Partnered w/ Robson | | Josee | 31:24 Rx | | | Amalia | 27:08 Rx2 | Partnered with Lila | | Hilo | 20:17 Rx | w/ Janelle |
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WARM UP 11/19/16
(Time)
WARM UP -full body especially Quads,Lats,Chest,Traps
GROUP WARM UP
3 rounds
Jumping Jacks-10 reps
Push Ups-5 reps
Pull Ups-5 reps
Air Squats-7 reps
-------------------------
Band GM-30 secs
Downward/upward dog-30 secs
Samson Stretch w side reach-30 secs
Bb row/Deadlift-14 reps 7 of each w pause at bottom
Hanging hollow rock and pull ups-10
COOLDOWN
Banded Hip or Couch Stretch-2 mins
Lateral opener w band or partner chest stretch-2 mins
| 1st | 15 | Selleck Mon, Jan 11, 2016 |
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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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