WOD Blog
 | Sat, Dec 3 2016 |  |
| PARTNER CHIPPER 12/3/16 | WARM UP 1/7/17 | STRENGTH WOD AT 10AM!!!! YAY!! |
PARTNER CHIPPER 12/3/16
(Reps, Rx+, Rx2, Rx3)
With your most favorite person in the gym, a complete stranger
or with a imaginary friend perform
3 rounds for MAX total reps
KB Swing-2 mins-90 secs-1 min (53#/35#)
Wallballs-2 mins-90 secs-1 min (20#/10'-14#/9')
Push Ups-2 mins-90 secs-1 min
Rower-2 mins-90 secs-1 min
Athletic Burpees-2 mins-90 secs-1 min
Assault Bike-2 mins-90 secs-1 min
GOAL: Finish over 400 reps TOTAL
(225 reps 1st 175 2nd rd and 125 3rd)
Rx+: Sub KB Snatch, DB Thruster 35#/20# pair, Ring Dips, regular burpees
Rx: As written
Rx2: 35#/26# Swing, 14#/9-10#/8'
Rx3: See coach for modwod
| 1st | 850 Rx | Julia Goldst Sat, Dec 3, 2016 | | 2nd | 700 Rx | Josee Sat, Dec 3, 2016 | | 3rd | 743 Rx2 | Amalia Sat, Dec 3, 2016 | | 1st | 831 Rx | Robson Sat, Dec 3, 2016 | | 2nd | 829 Rx | Ben H Sat, Dec 3, 2016 | | 3rd | 783 Rx | Leka Sat, Dec 3, 2016
Eric P Sat, Dec 3, 2016 |
| Eric P | 783 Rx | Partnered with Leka | | Leka | 783 Rx | | | Amalia | 743 Rx2 | Partnered with Lila, 42:00 | | Ben H | 829 Rx | 42:00 DNF w/Holly :) | | Robson | 831 Rx | +Nate | | Josee | 700 Rx | 42:00 DNF W/mark michels | | Julia Goldst | 850 Rx | 34:35 w/ McKenna |
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WARM UP 1/7/17
(Check In)
FOAM ROLL-Full body especially, Hamstrings,Mid Back,Traps,QUADS!!,Lats,forearms-15-20 passes of each use lacrosse ball for smaller muscles
GROUP WARM UP
Warm up with Coach fun game like pizza delivery man
3-5 mins OR Jog inside/Row-500 m/Bike 1-2 mins
--------------------
Samson stretch-30 secs R/L
Plank-30 secs
Band GM or Russian Swings-20 reps
Plate to Overhead-20 reps
COOLDOWN
Partner Hammy Stretch-1 min R/L
Straddle and Thread the needle-1 min R/L
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STRENGTH WOD AT 10AM!!!! YAY!!
(Time)
10AM! Lets hit some max next tuesday and thursday then new focus following TUESDAY CLUSTERS!!!!
A. EMOM for 12 mins @80% of Snatch MAX
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
C. 1 Clean Pull+1 Clean
5-6 sets heavy as possible.
90% on up beat what you did last week
D. Regular tempo Back Squat/Front Squat 5 waves
3-1-3-1-3-1-3-1-3-1
3's Back Squat 80% on up
1's Front Squat Try 80% of Back Squat max on up
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