WOD Blog
 | Tue, Dec 6 2016 |  |
| METCON 12/6/16 | STRENGTH WOD 12/6/16 | SHRED 12/6/16 | ABCON DO BEFORE METCON 1-16-20 | WARM UP 12/6/16 |
METCON 12/6/16
(Time, Rx+, Rx2, Rx3)
With a partner perform
Row-2000 m
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6 alternating round EACH of
9-Single arm DB Push Press (55#/35#)
7-TTB
5-Box Jumps (30'' for all)
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Assault Bike-100 calories
GOAL: Finish as as team under 24 mins CAP off at 27 mins
NO STEP UPS!
Rx+: 36'' for all, (70#/50#)
Rx: As written
Rx2: Sub KTC, 35#/20# and 24''
Rx3: Sub Sit ups, 20'' Step ups allowed
| 1st | 27:00 DNF Rx | Josee Tue, Dec 6, 2016 | | 2nd | 23:50 Rx2 | Brenda L Tue, Dec 6, 2016 | | 3rd | 26:15 Rx2 | Jade Tue, Dec 6, 2016
sami Tue, Dec 6, 2016 | | 1st | 17:09 Rx | Nate D Tue, Dec 6, 2016 | | 2nd | 22:36 Rx | Steve M Tue, Dec 6, 2016
Spencer Ch Tue, Dec 6, 2016 | | 3rd | 22:37 Rx | Todd N Tue, Dec 6, 2016 |
| Mitchell R | 26:29 Rx | | | Spencer Ch | 22:36 Rx | W Steve Michels | | Steve M | 22:36 Rx | | | Eric M | 26:39 Rx | | | Katriel-Maria | 23:23 | with Kyle MOD | | Brenda L | 23:50 Rx2 | | | Katheryn | 27:00 dnf Rx2 | 74 cal. ktc, 20' box w/ Sandra - she rocked! | | Brandon He | 27:00 DNF (45 cal) Rx2 | Partner: Heidi | | Luis Mu | 27:00 Rx | DNF 35 cal | | Nate D | 17:09 Rx | with Seth | | Lila | 26:18 Rx2 | ttb, step ups | | sami | 26:15 Rx2 | | | Jade | 26:15 Rx2 | sami | | Heather R | 27:00 Rx3 | DNF Alex :) | | Eric P | 22:40 Rx | Partnered with Leka | | Todd N | 22:37 Rx | johnny Lui | | Leka | 22:40 Rx | Eric was my partner | | Hayden D | 22:29 Rx2 | Rx me Rx2 keleigh | | Josee | 27:00 DNF Rx | 74 cal on bike | | Jacob W | 20:02 Rx2 | Alone, sit ups for ttb. 1k row, 50 cal. | | Keith C | 25:30 Rx2 | Partner with Mark | | Saori | 27:38 | With Kirsten #35 & #30 bpp (left only), lttb, #24 bj | | Amalia | 26:18 Rx2 | Partnered with Lila - KTC, step ups |
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STRENGTH WOD 12/6/16
(Weight)
Week 4
A. 24 mins to work to a new single!
C&J
1-1-1-1-1-1-1-1-1
60-65-70-75-80-85-90-95-100%
B. Every 2-3 mins
Snatch Complex-
2-1st Pull w pause back to floor then
2-Hang Snatch High Pull
8 sets @70-80% work on position and speed
C. E2MO2M-for 6-8 rounds
Snatch Balance-2 reps
100% of what you will attempt Thursday for MAX
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SHRED 12/6/16
(Reps, Rx+, Rx2, Rx3)
WARM UP with Coach Bob!
Tabata Mod-6 rounds of each
(30 sec ON 30 sec OFF in order)
Athletic Burpee
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Jump Pull Up or Ring Row
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Incline push ups
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Toe touches to Flutter kicks
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Assault Bike
COOLDOWN-ROMWOD 10 mins
Supine Twist-2-3 mins
Twisted Cross-2-3 mins
Standing forward fold w interlace-2-3 mins
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ABCON DO BEFORE METCON 1-16-20
(No Results Tracked)
Tabata ABS!!
4 rounds 20 secs ON 10 secs OFF
Bicycle Crunch
Toe touch
Russian Twists
Hollow rock 4 times then flutterkicks til death
This can be as part of warm up
Planned: Thu,Jan16,2020 Tue,Jul3,2018 Wed,Jan10,2018 Tue,Dec6,2016 Thu,Nov10,2016 Tue,Aug16,2016 Tue,Apr26,2016 Thu,Jan28,2016 Thu,Jan7,2016
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WARM UP 12/6/16
(Check In)
FOAM ROLL-Chest,Quads,Calves,Traps 1-2 mins
GROUP WARM UP
Row-2 mins Switch Bike-2 mins
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Samson Stretch-30 secs R/L
Stationary inchworms-30 secs
Downward and Upward dog-30 secs
Band Press and Pull Aparts-10 of each
Band Push ups-15 reps
Burpee-10 reps
Mtn. CLimbers-30 reps
COOLDOWN
Standing interlaced forward fold-2 mins
Calf Smash-2 mins
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