WOD Blog
 | Mon, Nov 21 2016 |  |
| METCON 11/21/16 | WEIGHTLIFTING 11/21/16 | WARM UP 11/21/16 | SHRED Day 9 11/21/16 |
METCON 11/21/16
(Time, Rx+, Rx2, Rx3)
'INTERRUPTING KAREN'
150 Wallballs (20#/10'-14#/9')
EMOM-4 CTB Pull Ups
GOAL: Finish under 13 mins CAP off at 15 mins
Rx+: Sub 2 Ring Muscle Ups 30#/20#-10'
Rx: As written
Rx2: Sub 2 CTB Pull Ups 14#/9'-10#/8'
Rx3: Sub 4 Jumping CTB Pull Ups, Sub Pushballs14#/9'-10#/8'
| 1st | 13:40 Rx | Julia Goldst Mon, Nov 21, 2016 | | 2nd | 15:00 Rx | Rachel T Mon, Nov 21, 2016 | | 3rd | 15:00 Rx2 | Emily M Mon, Nov 21, 2016 | | 1st | 8:55 Rx | Nate D Mon, Nov 21, 2016 | | 2nd | 9:00 Rx | Andrew R Mon, Nov 21, 2016 | | 3rd | 10:50 Rx | Scott Chr Mon, Nov 21, 2016 |
| Ben H | 10:51 Rx | | | Mitchell R | 15:00 | DNF 85 reps | | Derek N | 15:00 | DNF 112 reps | | Mark Mic | 15:00 | DNF 120 reps | | Josee | 15:00 | DNF 112 reps | | CeLin | 13:50 Rx3 | 10 lbs 4 Jumping CTB | | Andrew R | 9:00 Rx | | | Alison Ma | 11:45 | 4 almost CTB | | Carolyn | 5:40 Rx3 | | | Luis Mu | 15:00 Rx | DNF 82 reps | | Tom R | 15:00 DNF Rx | 140 | | Brenda L | 12:00 Rx3 | | | Leka | 15:00 Rx | | | Cherise | 12:10 Rx3 | 14# wallballs; jumping pullups | | Scott B | 15:00 Rx | | | Lila | 11:27 Rx3 | rx except jumping ctb | | Heather R | 13:20 Rx3 | | | Rachel T | 15:00 Rx | DNF | | Eric M | 8:52 Rx2 | | | Katheryn | 10:27 Rx3 | | | Emily M | 15:00 Rx2 | 137 reps | | Charlie | 8:50 Rx2 | | | Hunter M | 13:35 Rx | | | Keith C | 9:41 Rx3 | Used 10# wall ball, jumping C to bar | | Scott Chr | 10:50 Rx | | | Nate D | 8:55 Rx | | | Julia Goldst | 13:40 Rx | Sub two ring muscle ups for CTB | | Wade | 14:45 Rx2 | I'm out of shape, weak, asthma? |
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WEIGHTLIFTING 11/21/16
(Weight)
Week 3 of 5
Every 3 mins for 21 mins
Squat Clean-3 reps @85% of your estimated max
Rounds 1,2,-70%-75%-80%
Then stay at 85-90% thereafter. Reset each rep
| 1st | 140 Rx | Cherise Mon, Nov 21, 2016 | | 2nd | 135 Rx | Emily M Mon, Nov 21, 2016 | | 3rd | 125 Rx | Rachel T Mon, Nov 21, 2016 | | 1st | 295 Rx | Leka Mon, Nov 21, 2016 | | 2nd | 215 Rx | Scott Chr Mon, Nov 21, 2016 | | 3rd | 170 Rx | Hunter M Mon, Nov 21, 2016 |
| Mitchell R | 115 Rx | | | Ben H | 155 Rx | | | Derek N | 155 Rx | | | Andrew R | 145 Rx | | | Carolyn | 70 Rx | Worked with 70#...release hook grip to help keep elbows high | | Leka | 295 Rx | | | Luis Mu | 135 Rx | | | Cherise | 140 Rx | | | Scott B | 155 Rx | | | Heather R | 60# Rx | Power cleans. | | Rachel T | 125 Rx | 2 rounds | | Emily M | 135 Rx | | | Charlie | 155 Rx | | | Keith C | Just worked on back squats Rx | | | Scott Chr | 215 Rx | | | Hunter M | 170 Rx | |
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WARM UP 11/21/16
(Check In)
FOAM ROLL-Quads,Glutes,Forearms,Lats,Traps 1-2 mins
GROUP WARM UP
3 min AMRAP
Wallball-7 reps
Strict Pull Up or Ring Row-1-3 reps
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Samson Stretch-20 secs R/L
Praying Pose to hammy-20 sec of EACH
Hip Rotations/Donkey kicks-30 secs R/L
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Wall Squats-5-10 reps
Hanging Hollow Rocks-10 secs
Ring Rows or Pull Ups-5-10 reps
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Deadlift-5 reps
front squat-5 reps
hang clean-5 reps
Squat clean-5 reps
COOLDOWN
Banded Hip Stretch-2 mins
Banded OH Stretch-2 mins
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SHRED Day 9 11/21/16
(Time, Rx+, Rx2, Rx3)
Rowling warm up
1000m
-Partner #1 try to row as close to 100 m as possible for every rep they are over or under
Partner #2 Performs
Burpee Step Ups/Box Jumps then switches
Keep alternating until team reach 1,000 m
Samson Stretch-30 secs R/L
METCON:
6 mins to Row
1,000 m
REST w any time remaining
4 mins AMRAP
30-Straight leg deadlift/RDL
30-Wide Stance Goblet Squat
6 mins to
Uneven Lunge-100 reps (one dumbbell overhead one at side)
REST w any time remaining
4 mins AMRAP
30 Burpee Step Ups/BJ's
30 Wallballs
Introduction of ROMWOD
WOD-SHORT AND TO THE POINT
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