WOD Blog
 | Fri, Dec 9 2016 |  |
| STRENGTH WORK 12/9/16 | METCON 12/9/16 | WARM UP 12/9/16 | SHRED 12/9/16 | Other Results |
STRENGTH WORK 12/9/16
(Weight)
20 min timer
Strict Ring Muscle Ups or Ring Dips no kip
5xMax consecutive reps
Pendley Row
5x8 reps
Alternating Dumbbell Bench Press
5x12
REST 2 mins between triplet increase in weight on Row and DB Press
| Seth B | 165# Pendley row 55# Dumbbells Rx | Subbed 2 RMU then 4-6 dips | | Keith C | 115 Pendley row, 35 DB Rx | |
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METCON 12/9/16
(Reps, Rx+, Rx2, Rx3)
AMRAP in 12 mins of
2-4-6-8-10-12-14-16-18 etc.
SDHP or Rower(75#/55#)
WallPushball* (20#/10'-14#/9')
*A wallball and pushball equals-1
**A two for 1 is throwing ball up then doing 2 air squats before catching it.
GOAL: 150 reps+
Rx+:Sub Wallball 2 for 1's*, 95#/65# or Rower declined on plate
Rx: As written
Rx2: 14#/10'-10#/9',
Rx3: Sub pushballs, 65#/45# from Hang
| 1st | 112 Rx | Amalia Fri, Dec 9, 2016 | | 2nd | 110 Rx2 | Megan A Fri, Dec 9, 2016 | | 3rd | 84 Rx2 | Heather R Fri, Dec 9, 2016 | | 1st | 188 Rx+ | David P Fri, Dec 9, 2016 | | 2nd | 145 Rx+ | Ben H Fri, Dec 9, 2016 | | 3rd | 200 Rx | Seth B Fri, Dec 9, 2016 |
| Heather R | 84 Rx2 | | | Ben H | 145 Rx+ | | | Spencer Ch | 162 Rx | | | Bill | 112 Rx2 | | | Eric M | 106 Rx | | | Justin S | 110 Rx | | | Katriel-Maria | 180 Rx3 | 55# sdhp from hang | | Charles G | 168 Rx | | | Seth B | 200 Rx | Finished 20 Wallpushball traps!! | | Ammon C | 16.6 | bc | | Brad Le | 157 Rx | | | Keith C | 91 Rx2 | | | Amalia | 112 Rx | | | Anthony A | 87 Rx | | | Megan A | 110 Rx2 | | | Charlie | 112 Rx | | | Wade | 102 Rx | | | David P | 188 Rx+ | 95lbs |
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WARM UP 12/9/16
(Check In)
FOAM ROLL-Calves,Chest,lats,Shoulders-1-2 mins using lacrosse ball or soft ball on these muscles
GROUP WARM UP
Partner Run/Wallball relay-10-5 reps each times then run to rower Rowling first team to 800 m* every meter you are off partner does burpees before switching
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Band Pull Aparts and SDHP-10 reps
Barbell Row-10 reps
Barbell GM-10 reps
Barbell SDHP-5 reps
Then
Begin shoot throughs in groups to warm up for Muscle ups
Ring Dips-5-10 reps
Ring Pull Ups-5 reps
COOLDOWN
Band OH Stretch-2 mins
Modified Hurdlers Stretch-2 mins
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SHRED 12/9/16
(No Results Tracked)
8 rounds
Shuttle Sprint-100 m
REST 30 secs holding plank
Metcon: 24 min AMRAP
3-6-9-12-15-18-21-24
Double Dumbbell HangClean & Press 20-35# pair/10-15# pair
Rower
KTC or TTB
ROMWOD- OR....
Banded OH Stretch-2 mins R/L
Double Legged Saddle-2 mins
Thread the Needle-2 mins R/L
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