WOD Blog
 | Tue, Dec 13 2016 |  |
| STRENGTH WOD 12/13/16-12/20/16 | METCON 12/13/16 | SKILL WORK 12/13/16 | WARM UP 12/13/16 | SHRED 12/13/16-7/27/17 | Other Results |
STRENGTH WOD 12/13/16-12/20/16
(Weight)
NEW 5 WEEK FOCUS! Week 2
Cluster,Snatch Balance
A. Cluster (Squat Clean to immediate Thruster)
5-5-5-5-5-5
@65% of best on up BEAT LAST WEEK
B. Snatch Balance
5-5-5-5-5-5
@85% of Snatch Max on up. Perform off blocks if you feel unsafe reracking on back, But very little time between each 5 reps.
BEAT LAST WEEK
C1. Strict Pull Up
5xMax reps up to 10 if you can do 10 add weight
C2. Matador Dip
5xMax reps up to 10 if you can do 10 add weight
C3. Back Extension
5x25 reps
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METCON 12/13/16
(Reps, Rx+, Rx2, Rx3)
AMRAP in 10 mins of
9-Pull Up
21-Double Unders
9-Deadlift (155#/115#)
GOAL: 200 reps+
Rx+:CTB Pull Up, 205#/135#
Rx: As written
Rx2: Ring Rows, DU's 9 reps, 115#/75#
Rx3: Jump CTB, Singlesx2, 95#/65#
| 1st | 122 Rx+ | Lily Jon Tue, Dec 13, 2016 | | 2nd | 182 Rx2 | Lila Tue, Dec 13, 2016 | | 3rd | 175 Rx2 | Cherise Tue, Dec 13, 2016 | | 1st | 201 Rx+ | Seth B Tue, Dec 13, 2016 | | 2nd | 195 Rx+ | Nate D Tue, Dec 13, 2016 | | 3rd | 282 Rx | Spencer Ch Tue, Dec 13, 2016 |
| Spencer Da | 236 Rx | | | Spencer Ch | 282 Rx | | | Ben H | 202 Rx | | | Nate D | 195 Rx+ | | | Seth B | 201 Rx+ | Poo break | | Scott B | 123 Rx | | | Cherise | 175 Rx2 | ring rows; 21 DUs; 115# DL | | Andrew R | 225 Rx3 | Singles ×2 | | Lila | 182 Rx2 | ring row, 15 dus, 95# | | Lily Jon | 122 Rx+ | CTB pullups need work DL bad form but getting better | | Heather R | 245 Rx3 | | | Hunter M | 204 Rx | | | Wade | 156 Rx | | | Jason G | 90 | Seth interrupted me a LOT | | Morelia | 120 Rx3 | | | Amalia | 159 Rx2 | Did pull ups and DUs, but 75# deadlifts. might have been 5 rd+ a couple but prob 4 | | Jacob W | 195 Rx3 | | | Josee | 144 Rx2 | ring rows, going to rip. 9 dus. 105# |
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SKILL WORK 12/13/16
(Time, Rx+, Rx2, Rx3)
3 rds
Min 1: Pull Up Hold(at top)-10 secs
Min 2: Bike-15/10 calories
Min 3: Handstand Hold-10-20 secs
Min 4: Row-15/10 calories
Min 5: Hollow Body Hold or L-Sit-10-20 secs
Min 6: Jump Rope-30 DU's or
After brief warm up jump into this skill work. Work with coach to adjust movements
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WARM UP 12/13/16
(Check In)
FOAM ROLL-Full body especially Lats Delts, Calves
GROUP WARM UP
Row-1 min
Bike-1 min
Jump Rope-1 min
Hollow Body Hold-30 secs
Walking Plank-30 secs
Begin Skill work
COOLDOWN
Band OH Stretch-2 mins R/L
Downward Dog-3 mins
Calf smash and stretch-2 mins
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SHRED 12/13/16-7/27/17
(Rounds)
Group Warm Up with Todd or Katriel!
Metcon:
'THE BEEPH TEST'
GOAL Push yourself as hard as possible hit a PR!
REST 5-10 mins then
WORKOUT: 3 rounds of
Air Squats-30 reps
Plate Ups-15 reps (15#/10#)
Toe Touch-20 reps
Flutterkicks-30 reps
Row-15/10 calories
COOLDOWN/ROMWOD
ROM WOD FOCUS ON Lower leg and hip flexors
Banded Hip Stretch w twist-2 mins
Samson Stretch-2 mins
Calf Smash use barbell-2 mins
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