WOD Blog
 | Fri, Nov 25 2016 |  |
| TRAVEL WODS/SHRED 11/23/17 | WEIGHTLIFTING 11/25/16-3/13/17-8/11/17 | METCON 11/25/16 | WARM UP 11/25/16 |
TRAVEL WODS/SHRED 11/23/17
(Reps, Rx+, Rx2)
OPTION #1 EMOM for 10 mins
3-Burpees
6-Tuck Jumps
20-Mtn Climbers
then immediately on the 11 min mark
4 min AMRAP of
5-Burpees
10-Tuck Jumps
GOAL: Get to 10th round and perform 60+ reps for 4 min AMRAP
Rx+: Burpee 2 for 1's sub Squat Tuck Jumps
Rx: As written
Rx2/3: See below
OPTION #2 (For my TIRED TURKEY's)
EMOM for 10 mins
3-Athletic Burpees
6-Jumping Jacks
20 sec Plank
then immediately on the 11 min mark
4 min AMRAP of
5-Athletic Burpees
10-Tuck Jumps
GOAL: Promote blood flow break a sweat adjust reps if needed,
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WEIGHTLIFTING 11/25/16-3/13/17-8/11/17
(Weight)
Week 4 of 5
Bench Press or Floor Press or Ring Dips
4-4-4-4-MR
Start with a close grip 80% of 1RM each set widen by 1'' and increase in weight, Max rep set of double pause regular grip bench w 75% of MAX or for dips hold at bottom for 3 secs use band if need goal is 10+
SCORE: Heaviest 4 and put MR set in notes
| 1st | 125 Rx | Cherise Wed, Apr 25, 2018 | | 2nd | 120 Rx | Melissa D Wed, Apr 25, 2018 | | 3rd | 115 Rx | Alyssa C Wed, Apr 25, 2018
Rachel T Mon, Mar 13, 2017
Carolyn Mon, Mar 13, 2017 | | 1st | 275 Rx | Charles G Wed, Apr 25, 2018 | | 2nd | 265 Rx | Nick Wed, Apr 25, 2018 | | 3rd | 255 x 4 Rx | Brandon C Fri, Aug 11, 2017 |
| Rachel T | 110 Rx | | | Keith C | 95 Rx | Floor press, stayed light |
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METCON 11/25/16
(Reps, Rx+, Rx2, Rx3)
EMOM for 10 rounds
1-Squat Snatch (135#/95#)
3-Bar facing Burpees!
Double Unders-20 reps
then immediately at 10 min mark
5 min AMRAP
3 Squat Snatches (135#/95#)
5-Bar Facing Burpees
22-Double Unders
GOAL: Finish 10th round and get over 100 reps on 5 min AMRAP
Rx+: 175#/115#
Rx: As written
Rx2: Powersnatch 95#/65#, 10 DU's or Singles x 2
Rx3: Powersnatch 75#/55#, Sub Jumping Jacks
| Seth B | 128 Rx | A little to easy on EMOM 2/4/20 would have been ideal | | Hunter M | 33 Rx | | | Keith C | 120 Rx2 | |
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WARM UP 11/25/16
(No Results Tracked)
FOAM ROLL-Full body especially Chest Glutes,Hamstrings,Traps,Mid back
GROUP WARM UP
Grab a plate!
3 rounds
3 burpees
6 push ups
9 plate to overhead
12 plate rotations (6 each direction)
Grab a band!
Band pull aparts 15 reps
Band front raises 15 reps
Band pass throughs 15 reps
Band presses 15 reps
Spider-Man to Hammy 30s R/L
Prayer pose 1 minute
Grab a barbell!
Deadlift 5 reps
Hang clean high pull 5 reps
Hang power clean 5 reps
Front squat 5 reps
COOL DOWN
Banded Hamstring Stretch-2 mins R/L
Pigeon Stretch-1 min R/L
Rollout Mid back-1 min
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