WOD Blog
 | Tue, Nov 29 2016 |  |
| METCON 11/29/16 | SHRED 1/5/17 | STRENGTH WOD 11/29/16 | SKILL WORK 11/29/16-4/27/17 | WARM UP 4/27/17 |
METCON 11/29/16
(Time, Rx2, Rx3)
5 rounds for time of
Bar Muscle Ups-3 reps
Powersnatch-6 reps (135#/95#)
Ring Dips-9 reps
Deadlift-12 reps (135#/95#)
Box Overs-15 reps (24''/20'')
GOAL: Finish sub 17 CAP off at 21 mins
Rx: As written
Rx2; Sub jumping Bar MUx2, Matador dips or parallette dips, 95#/65# STEP UPS ALLOWED.
Rx3: Sub Pull upx3, Push Ups, 75#/55# Sub Hang PS. STEP UPS ALLOWED
| 1st | 15:37 Rx | Julia Goldst Tue, Nov 29, 2016 | | 2nd | 21:00 Rx2 | Lily Jon Tue, Nov 29, 2016 | | 3rd | 17:19 Rx3 | Cherise Tue, Nov 29, 2016 | | 1st | 13:45 Rx | Seth B Tue, Nov 29, 2016 | | 2nd | 15:45 Rx | David P Tue, Nov 29, 2016 | | 3rd | 16:06 Rx | Bob Tue, Nov 29, 2016 |
| Charles G | 16:26 Rx | | | Ben H | 20:04 Rx2 | RX but 115 power snatch and deadlift | | David P | 15:45 Rx | | | Tracie | 17:23 Rx3 | | | Eric M | 3 rds and 8 box jumps Rx2 | 115 | | Cherise | 17:19 Rx3 | | | Sterling | 21:00 DNF | I started out at Rx2, but then subbed pull-ups on rounds 2 and 3. 4 dips of round 3. | | Scott B | 21:05 Rx2 | | | Bob | 16:06 Rx | | | Tom R | 16:30 Rx3 | several mods for injury | | Andrew R | 21:00 DNF Rx2 | | | Brandon He | 16:37 Rx | | | Seth B | 13:45 Rx | | | Julia Goldst | 15:37 Rx | | | Lila | 20:30 Rx3 | jump ctb x3, 65, matador dip | | Lily Jon | 21:00 Rx2 | DNF 6 CTB pullups reg 65# snatched 95# DL band assisted dips | | Wesly | 17:48 Rx | | | Heather R | 21:00 Rx3 | DNF | | Scott Chr | 21:00 Rx | DNF finished snatches on rd 5 |
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SHRED 1/5/17
(Time, Rx+, Rx2, Rx3)
EMOM for 10 rounds
Burpee 2 for 1's-3 reps
Shuttle run in 25 ft increments-125ft (set up width wise in the gym not length )
EMOM for 10 rounds
Pushball-10 reps
Double Unders or High Knees-20 reps
Do a trial run of each and adjust reps so that a round takes no more than 50 secs and no less than 40 secs
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STRENGTH WOD 11/29/16
(Weight)
Week 3
A. Every 2-3 mins
Snatch Complex-
2-1st Pull w pause back to floor then
1-Snatch
8 sets @70-80% work on position and speed
B. Split Jerk (Take from ground) BEAT LAST WEEK!
As heavy as possible.
2-2-2-2-2-2-2
C. Clean Pulls
E2MO2M-for 8 rounds
3 reps use straps think about weight distribution on feet during 1st-2nd pull transitions
100%
| Brad Le | 70kg, 100kg, 110kg Rx | |
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SKILL WORK 11/29/16-4/27/17
(Reps, Rx+, Rx2)
Dip work spend first-15-20 mins of class
examples. See coach for suggestions
Rx+/Rx version-Every 2 mins or at least 6 rounds
Perform strict muscle up then Max rep Ring Dip with 3 sec hold in bottom and at top
Rx2: Assisted Ring Dip or Paralette scaled progression
Hold at top 5 secs control descent-collect-20-30 attempts
Use a bench or box for dips
Collect-75 reps rest as needed.
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WARM UP 4/27/17
(Check In)
FOAM ROLL-Chest,Delts,Lats,Forearms,Calves
WARM UP
Hop in place-15 secs
Side to side-15 secs
Foursquare hops-15 secs
Mtn.Climbers-15 secs
Burpee 2 for 1's w jumping jacks-45 secs
Side Plank-15 secs R/L
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Close Grip Push Ups or Dips-10 reps
Ring rows or Strict Pull Ups-10 reps
Thumbs Up-10 reps
Breaststrokes-10 reps
Lat Stretch Shoulder Stretch-1 min
COOLDOWN
Lat Stretch Shoulder Stretch-1 min
Calf Stretch-1 min
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