WOD Blog
 | Sat, Nov 26 2016 |  |
 | Happy Birthday: Mark S |
| METCON 11/26/16 | STRENGTH WOD 11/26/16 | WARM UP 11/26/16 |
METCON 11/26/16
(Reps, Rx+, Rx2, Rx3)
5 rounds of each for MAX total reps
Row-1 min (cals)
REST 30 secs after each round and before moving on to the next movement.
Wallballs-1 min (20#/10'-14#/9')
REST 30 secs
Assault Bike-1 min (cals)
REST 30 secs
KB Swings-1 min (53#/35#)
REST 30 secs
GOAL: 300 reps+
Rx+: Sub DB Thrusters 35#/20# Pair, KB Snatch 70#/44#
Rx: As written
Rx2: Sub 14#/10'-10#/8', 35#/26#
Rx3: See coach for modwod
| 1st | 364 Rx | Julia Goldst Sat, Nov 26, 2016 | | 2nd | 335 Rx | Tory Sat, Nov 26, 2016 | | 3rd | 294 Rx | Lila Sat, Nov 26, 2016 | | 1st | 506 Rx | Seth B Sat, Nov 26, 2016 | | 2nd | 420 Rx | Wesly Sat, Nov 26, 2016 | | 3rd | 409 Rx | Scott Chr Sat, Nov 26, 2016 |
| Wesly | 420 Rx | 120 cal row, 90 wallballs, 110 cal bike, 100 KB swings | | Seth B | 506 Rx | 125-130-140-111 | | Lily Jon | 247 Rx | | | Katheryn | 287 Rx2 | | | Andrew R | 366 Rx | | | Josee | 226 Rx | | | Nate D | 406 Rx | | | Julia Goldst | 364 Rx | 93, 91, 64, 116 | | Lila | 294 Rx | | | Tory | 335 Rx | | | Satish | 300 Rx2 | 14lb wall ball | | Robson | 372 Rx | | | Scott Chr | 409 Rx | | | Kristen Od | 243 Rx | I don't want to talk about it |
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STRENGTH WOD 11/26/16
(Weight)
For those that have a weak squat in comparison to pull do the squat first before Clean pulls
A. EMOM for 12 mins @75% of Snatch MAX
Hang Powersnatch-1 rep
Power Snatch-1 rep
Snatch-1 rep
B. EMOM for 12 mins @75% of C&J Max
Push Press-1 rep
Push Jerk-1 rep
Split Jerk-1 rep
C. 2 Clean Pulls+1 Clean
5-6 sets heavy as possible.
85% on up beat what you did last week
D. Regular tempo Back Squat/Front Squat 4 waves
5-1-5-1-5-1-5-1
5's Back Squat 75% on up
1's Front Squat 75% of Back Squat max on up
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WARM UP 11/26/16
(Check In)
FOAM ROLL-Full body especially quads,traps,glutes,hamstrings-30-60 secs per muscle group
GROUP WARM UP
(jog pace)
Row-1 min
Wallball-1 min
Bike-1 min
Kb Swing russian-1 min
-------------------
Hollow Body hold-30 secs
Samson Stretch-30 secs R/L
Downward Upward Dog-30 secs
COOLDOWN
Couch Stretch w side reach-1 min R/L
Smash Traps and forearms-1 min
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