WOD Blog
 | Thu, Dec 8 2016 |  |
| METCON 12/8/16 | STRENGTH WOD 12/8/16 | SKILL WORK 12/8/16 | SHRED 12/8/16 | WARM UP 12/8/16 |
METCON 12/8/16
(Time, Rx+, Rx2, Rx3)
5 rounds for time of
21-Box Jumps (20'' for all)
15-Dave Sit Up (feet held w DB if you like)
12-Burpee
9-Push Jerk (165#/115#)
GOAL: Finish under 14 mins CAP off at 17 mins
STEP UPS ALLOWED
Rx+: 185#/125#, 24'' Sub GHD sit up
Rx: As written
Rx2: 20'' step ups allowed 115#/75#
Rx3: Coach selects weight and height
| 1st | 17:00 Rx2 | Katheryn Thu, Dec 8, 2016 | | 2nd | 191 reps , 45# push jerk Rx3 | Alison Ma Thu, Dec 8, 2016 | | 1st | 13:49 Rx | Seth B Thu, Dec 8, 2016 | | 2nd | 16:43 Rx | Steve M Thu, Dec 8, 2016 | | 3rd | 17:00 DNF Rx | Nate D Thu, Dec 8, 2016 |
| Steve M | 16:43 Rx | | | Spencer Ch | 16:13 Rx2 | Did wrong rep scheme 9 Burp. 6 PJ | | Brenda L | DNF Rx2 | made it to middle of 4th round | | Katheryn | 17:00 Rx2 | DNF | | Bill | 17:00 DNF Rx2 | | | Zach Sk | 17:00 DNF 95# for Push Jerk Rx3 | | | Seth B | 13:49 Rx | | | Alison Ma | 191 reps , 45# push jerk Rx3 | middle 4th round | | Amalia | DNF Rx3 | Middle of 4th round, switched down to 65# in round 2 | | Nate D | 17:00 DNF Rx | 12 Dave sit-ups round 5. Sub cleans |
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STRENGTH WOD 12/8/16
(Weight)
A. 24 mins to work to a new single!
Snatch
1-1-1-1-1-1-1-1-1
60-65-70-75-80-85-90-95-100%
B. Clean & Jerk Complex (Take from ground)
E3MO3M 8 rds 65% on up to 75% (Same as last week)
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
| Anthony A | 115# Rx | Snatch PR |
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SKILL WORK 12/8/16
(Reps, Rx+, Rx2, Rx3)
Every 2 mins for 8 rounds
Pistol-12 reps (6 per leg)
Hollow Body hold-20 secs(of quality position)
with time remaining
AMRAP Double Unders (If you are skilled practice triples)
GOAL: Work on timing and relaxing during DU's
Rx+: Try 35#/20# KB, attempt triple unders
Rx: As written
Rx2: Scale to Pistol to box or on Box, tuck feet back for hollow still practice DU's!
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SHRED 12/8/16
(Rounds, Rx+, Rx2, Rx3)
Week 5
A. Group warm up with Coach Bob I recommend
3-5 mins
Athletic Burpee Broad Jumps alternating with partner for max
distance,
Then stationary inchworms
Push ups, Jump rope.
Metcon: EMOM ALTERNATING
EMOM for 12 alternating rounds(24 mins)
EVEN mins
SDHP-5-7 reps (coach chooses weight for you 65#/45# )
Bar Facing Burpee-3-5 reps
Mtn. Climber-20-30 reps
ODD mins
Double Unders-30-50 reps
D. Learn as a group in a circle
ROMWOD-Bob will pick for you
Hamstring stretch
Low back
Shoulder
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WARM UP 12/8/16
(Check In)
FOAM ROLL-Quads,Calves,Shoulders Traps,Forearms from yesterday 30-60 secs
GROUP WARM UP
2-3 rounds
Jump Rope-30 secs
Push Ups-5 reps
Bodyweight Lunges-10 reps
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Hip Rotations-30 secs R/L
Pigeon Stretch-30 secs R/L
Spiderman to Hammy-20 secs R/L
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w barbell
Back Squat to GM-10 reps
Press Complex-5 reps of each
COOLDOWN
Couch Stretch w samson reach-30 secs R/L
Calf smash and stretch-2 mins R/L
Band Lateral Opener-2 mins R/L
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