WOD Blog
 | Wed, Nov 30 2016 |  |
 | Happy Birthday: Annalee & Alex D & Eric H |
| METCON 11/30/16 | WEIGHTLIFTING 11/30/16 | WARM UP 11/30/16 |
METCON 11/30/16
(Reps, Rx+, Rx2, Rx3)
AMRAP in 7 mins of
Pull Up or TTB-9 reps (pick one)
Air Squat-21 reps
GOAL: 210 reps+
Rx+:Sub CTB Pull Up or KTE
Rx: As written
Rx2: Sub regular pull ups
Rx3- Sub band assisted or Jump CTB Pull Up
| 1st | 215 Rx | Josee Wed, Nov 30, 2016
Rachel T Wed, Nov 30, 2016 | | 2nd | 178 Rx | Kaddie Wed, Nov 30, 2016 | | 3rd | 155 Rx | Lily Jon Wed, Nov 30, 2016 | | 1st | 265 Rx+ | Charles G Wed, Nov 30, 2016 | | 2nd | 217 Rx+ | Robson Wed, Nov 30, 2016 | | 3rd | 214 Rx+ | Nate D Wed, Nov 30, 2016 |
| Charles G | 265 Rx+ | | | Derek N | 229 Rx | | | CeLin | 150 Rx2 | | | Tracie | 215 Rx3 | | | Justin S | 249 Rx | | | Luis Mu | 189 Rx | | | Scott B | 168 Rx | | | Cory W | 180 Rx | | | Cherise | 182 Rx3 | ring rows | | Rachel T | 215 Rx | | | Katheryn | 185 Rx3 | | | Heather R | 195 Rx3 | | | Andrew R | 169 Rx | | | Lila | 152 Rx | Ttb | | Lily Jon | 155 Rx | PUs | | Mark Mit | 231 Rx | | | Keith C | 240 Rx2 | | | Eric M | 263 Rx | | | Robson | 217 Rx+ | | | Josee | 215 Rx | | | Scott Chr | 193 Rx+ | | | Hunter M | 256 Rx | | | Robbie | 259 Rx | | | Nate D | 214 Rx+ | | | Kaddie | 178 Rx | |
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WEIGHTLIFTING 11/30/16
(Weight)
Week 4
Option #1 for those CFing for 1+ year and never missing wed and training 5-6x per week
Paused Front Squat-12x2 reps @65-75% Every 90 secs
Option #2 for those missing some wed and training 3-4x a week
2-2-2-2-2-2-2-2
Begin at 77% of 1RM regular pause for 2 count in bottom of each rep. Add weight to each set.
| 1st | 145 Rx | Cherise Wed, Nov 30, 2016 | | 2nd | 140 Rx | Rachel T Wed, Nov 30, 2016 | | 3rd | 135 Rx | Megan A Wed, Nov 30, 2016 | | 1st | 275 Rx | Charles G Wed, Nov 30, 2016 | | 2nd | 245 Rx | Luis Mu Wed, Nov 30, 2016 | | 3rd | 235 Rx | Scott Chr Wed, Nov 30, 2016 |
| Charles G | 275 Rx | 5x5 back squat | | Tracie | 75 Rx | | | Luis Mu | 245 Rx | | | Cherise | 145 Rx | | | Katheryn | 115 Rx | | | Rachel T | 140 Rx | | | Scott B | 195 Rx | | | Andrew R | 195 Rx | max | | Megan A | 135 Rx | | | Lily Jon | 105 Rx | | | Keith C | 115 Rx | | | Scott Chr | 235 Rx | |
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WARM UP 11/30/16
(Check In)
FOAM ROLL-Quads,Mid back,Lats,Glutes,Calves
GROUP WARM UP-
3 rounds of
Bike/Row/Jog-3-4 mins
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Hip Bridge-30 secs
Hip Rotations-20 reps R/L
PVC Passthroughs-10 reps
PVC OH Wall Squats-12 reps
Pray Pose w Sotts Press-12 reps
Spiderman to Hammy- 20 secs of each R/L
_________________________________________
then
Strict Pull Up-5-10 or Ring rows
Hanging Hollow Rocks-30 secs
Kipping Pull Up or Partner assisted-5-10
Front Squat-10 reps
COOLDOWN
Bilateral Shoulder Flexion w PVC-2 mins
Forearm Stretch-1 min
Couch Stretch-1 min R/L
Chosen as WOD: Wed,Nov 23,2016
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