WOD Blog
 | Thu, Dec 1 2016 |  |
 | Welcome: Taeja |
| METCON 12/1/16 | SHRED 12/1/16 | STRENGTH WOD 12/2/16 | ABCON 12/1/16 after metcon | WARM UP 12/1/16 |
METCON 12/1/16
(Time, Rx+, Rx2, Rx3)
4 rounds for time of
15-Powercleans (135#/95#)
75-Double Unders
Burpee to Plate-15 reps 3-55''/2-45# plates
GOAL: Sub 16 CAP at 19 mins
Rx+: 175#/115#, Burpee to Box 24''/20''
Rx:As written
Rx2: 115#/75#, Sub lateral hops, Regular burpee
Rx3: Hang PC 95#/65#, Sub singlesx2 or lateral hops Regular burpee
| 1st | 19:00 Rx | Lily P Thu, Dec 1, 2016 | | 2nd | DNF started 4th round Rx2 | Brenda L Thu, Dec 1, 2016 | | 3rd | 19:00 DNF Rx2 | Katheryn Thu, Dec 1, 2016
Tracie Thu, Dec 1, 2016 | | 1st | 13:24 Rx | Brandon He Thu, Dec 1, 2016 | | 2nd | 17:00 Rx | Nate D Thu, Dec 1, 2016 | | 3rd | 19:00 DNF Rx | Scott Chr Thu, Dec 1, 2016
Leka Thu, Dec 1, 2016
Ben H Thu, Dec 1, 2016 |
| Belinda | 19:00 DNF Rx3 | | | Brandon He | 13:24 Rx | | | Taeja | 19:00 Rx3 | | | Tracie | 19:00 DNF Rx2 | RX1.5 3RDs+3 n75# PC Dus Burpee to plate | | Ben H | 19:00 DNF Rx | 3+75...blasted double unders | | Eric P | 19:00 | DNF 3 + 25 | | Justin S | 19:00 Rx2 | DNF 3.75 | | Leka | 19:00 DNF Rx | sub lateral hops. 5 reps left | | Brenda L | DNF started 4th round Rx2 | single unders | | Luis Mu | 19:00 DNF Rx2 | | | Katheryn | 19:00 DNF Rx2 | | | Bill | 19:00 DNF Rx2 | | | Tom R | 19:00 DNF Rx2 | finished 3 rounds- mod. for injury | | Lily P | 19:00 Rx | Finished 44 DUs on 3rd rnd | | Nate D | 17:00 Rx | | | Keith C | 19:00 DNF Rx2 | 3 1/2 rounds | | Scott Chr | 19:00 DNF Rx | Got 20 DUs on 4th rd | | Satish | 19:00 | -- |
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SHRED 12/1/16
(Reps)
50-40-30-20-10 reps for time of
Box Jump suggested 20''
Russian Swing suggest 35#/26#
Sit Up
Rower (Calories)
GOAL: Finish under 30 mins CAP at 40 mins
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STRENGTH WOD 12/2/16
(Weight)
A. Every 3 mins 8 rounds
Snatch-HEAVY
2-2-2-2-2-2-2-2
@85%+ Reset each rep.
B. Clean & Jerk Complex (Take from ground)
E3MO3M 8 rds 65% on up to 75%
Hang Clean-1 rep
3'' below knee Clean-1 rep
Split Jerks-1 rep
C. Assistance work
GHD Back/Hip Extension-3-4x15 reps
Sotts Press-3-4x10 reps (stay light)
Scarecrows-3-4x15 reps
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ABCON 12/1/16 after metcon
(Reps, Rx+, Rx2, Rx3)
2-3 rounds of
1 min stations
Pick 4 movements you determine order
GHD Sit Up-1 min
Weighted Side Plank R/L- 35#/20# 20 sec on each-1 min
Rollouts-1 min
Plank-30 secs w time remaining Mtn.Climbers-1 min
Sledges-1 min 16#/10#
Hollow Body Hold-30 sec w time remaining Sit ups-1 min
REST 1 min
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WARM UP 12/1/16
(Check In)
FOAM ROLL-Traps,Forearms,Chest,Calves,Psoas-1-2 mins
GROUP WARM UP
5 min AMWAP (As much warmth as possible)
Burpee-5 reps not again!
Sit Ups-10 reps
Double Unders or Singles-15/45 reps
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Downward upward dog-30 secs
Sexy wes pose-30 secs
Hollow body hold-30 secs
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Barbell GM/Clean grip row-15 reps
3 position clean-3 reps
Step Ups-10 reps to plates
Jumps-5-10 reps to plates
COOLDOWN
Banded Hip Stretch-2 mins R/L
Lateral Opener-2 mins
Seated Chest stretch or barbell bully-2 mins
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