WOD Blog
 | Tue, Nov 22 2016 |  |
| SKILLCON 11/22/16 | METCON 11/22/16 | SHRED Day 10 11/22/16 | STRENGTH WOD 11/22/16 | WARM UP 10/9/17 |
SKILLCON 11/22/16
(Time, Rx+, Rx2, Rx3)
EM2MO2M for 7 rounds
1-Rope Climbs
2-Wall Climbs
Rx+: 1 Legless Rope Climb
Practice Handstand Walking to wall from 10' back then 3 HSPU
Rx/Rx2: As written
Rx3: Sub Ring Rows or Rope Rows then 1 Wall Climb or practicing flipping up
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METCON 11/22/16
(Reps, Rx+, Rx2, Rx3)
18 min AMRAP
1-3-5-7-9-11-13-15-17 etc
SDHP 95#/65#
Lateral Burpee
TTB
GOAL: 235 reps+
Rx+: 135#/95# Sub GHD Sit Ups
Rx: As written
Rx2: 75#/55#, Sub KTC
Rx3: Russian Swing 53#/35#, Sub Sit Ups
| 1st | 177 Rx | Lila Tue, Nov 22, 2016 | | 2nd | 166 Rx | Emily M Tue, Nov 22, 2016 | | 3rd | 130 Rx | CeLin Tue, Nov 22, 2016 | | 1st | 221 Rx+ | Charles G Tue, Nov 22, 2016 | | 2nd | 252 Rx | Nate D Tue, Nov 22, 2016 | | 3rd | 239 Rx | Mark Mit Tue, Nov 22, 2016 |
| Mitchell R | 95 Rx | | | Spencer Da | 192 Rx | | | CeLin | 130 Rx | leg raises from ground | | Zach Sk | 205 Rx2 | | | Tom R | 201 Rx3 | | | Scott B | 129 Rx | | | Luis Mu | 147 Rx | | | Leka | 65 | Rx+ weight 135 for sumo dead-lift, did TTB | | Bill | 153 Rx2 | | | Lila | 177 Rx | | | Mark Mit | 239 Rx | | | Nate D | 252 Rx | | | Emily M | 166 Rx | | | Charles G | 221 Rx+ | | | Scott Chr | 227 Rx | | | Jacob W | 214 Rx3 | 135lb squat, box j, sit ups | | Hunter M | 227 Rx | |
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SHRED Day 10 11/22/16
(Reps, Rx+, Rx2, Rx3)
GROUP WARM UP w Coach Bob
METCON: Tabatas 20 sec ON 10 sec OFF
DB Push Press R 35#/20#
Jumping Pull Up
DB Push Press L 35#/20#
Assault Bike
Score lowest of each totaled
EMOM
ROMWOD
Childs Pose with shoulders-2 mins
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STRENGTH WOD 11/22/16
(Weight)
Week 2
NO SWOD THIS THURSDAY!
A. Every 2-3 mins
Snatch Complex-THIS WEEK GO AS HEAVY AS POSSIBLE
1-1st Pull w pause
1-Hang snatch high pull from below knee
1-Snatch
8 sets @75% on up
B. Split Jerk (Take from ground)
As heavy as possible.
2-2-2-2-2-2-2
C. Clean Pulls
E2MO2M-for 6-8 rounds
5 reps use straps think about weight distribution on feet during 1st-2nd pull transitions
90%
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WARM UP 10/9/17
(Check In)
FOAM ROLL-Wrists,Chest,Traps,Lats,Hamstrings 30-60 secs of each.
GROUP WARM UP
2 rds
Burpee-30 secs
Box Overs-30 secs
Plate to OH-30 secs
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Band GM-30 secs
Band Pull Aparts-30 secs
Band Pass throughs-30 secs
Plank-30 secs
Hip Bridge-30 secs
Hip Rotations-20 R/L
Praying Pose to Hammy-30 secs
Front Squats-10 reps w pause
Clean & Jerk-5 reps
COOLDOWN
Band OH stretch-2 mins R/L
Band Hamstring Stretch-2 mins R/L
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