WOD Blog
 | Thu, Dec 15 2016 |  |
 | Happy Birthday: Scott B |
| METCON 12/15/16 | STRENGTH WOD 12/15/16-12/22/16 | SKILL WORK 12/15/16 | SHRED 12/15/16 | WARM UP 12/15/16 |
METCON 12/15/16
(Time, Rx+, Rx2, Rx3)
26-20-16-10-6 reps for time of
Burpee to Target (ideally 6'' above max reach)
CTB Pull Up
GOAL: Finish under 13 mins CAP off at 15 mins
Rx+: Burpee Box over 20'', Sub Double Touches (CTB/TTB alternating)
Rx: As written
Rx2: Burpee to target, Pull Ups cut reps in half
Rx3: Athletic Burpee, Jumping Pull Up
| 1st | 11:33 Rx2 | Lila Thu, Dec 15, 2016 | | 2nd | 12:42 Rx2 | Lily Jon Thu, Dec 15, 2016 | | 3rd | 13:34 Rx3 | Alison Ma Thu, Dec 15, 2016 | | 1st | 11:27 Rx | Charles G Thu, Dec 15, 2016 | | 2nd | 12:54 Rx | Andrew R Thu, Dec 15, 2016 | | 3rd | 12:55 Rx | Ben H Thu, Dec 15, 2016 |
| Andrew R | 12:54 Rx | | | Tracie | 13:36 RX2.5 Rx3 | Not athletic Jumping PUs | | Alison Ma | 13:34 Rx3 | regular burpee | | Katheryn | 41:16 Rx3 | Did 6 bonus burpees on round 4 | | Lily Jon | 12:42 Rx2 | | | Lila | 11:33 Rx2 | pull up reps cut in half | | Ben H | 12:55 Rx | | | Keith C | 12:01 Rx2 | Regular burpees, Ring rows | | Spencer Ch | 14:29 Rx | | | Charles G | 11:27 Rx | | | Jason G | Nope 1/2 way | Died | | Jacob W | 11:45 Rx3 | DU instead of PU's | | Wade | dnf Rx | 118 reps |
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STRENGTH WOD 12/15/16-12/22/16
(Weight)
Week 2 of 5
A. Snatch Complex-6-8 rounds
High Hang Snatch-1 rep
Hang Snatch above knee-1 rep
Heaving Snatch Balance-1 rep
OHS-2 reps Pause in bottom for 1-2 secs on each
60% on up
B. Clean Complex-6-8 rounds
From Rack-Front Squat-3 reps
HangSquatclean-2 rep
Cluster-1 rep
60% of C&J Max on up
C1. Strict Chin Up- 5x up to 5 if you can do 5 or more add weight
C2. DB Neutral Grip Bench Press-5x10 reps
C3. Rollouts-5x10 reps to immediate Plank-30 secs
| Anthony A | 85# 120# Rx | | | Kristen Od | 55# Rx | |
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SKILL WORK 12/15/16
(No Results Tracked)
5-6 rounds
Strict CTB Pull Up-Max reps
alternating with
Push Up or Matador Dip-Max reps
REST 2 mins
or if you can do over 6 strict CTB Pull Ups
Bar Muscle Up Practice
first 15-20 mins of class
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SHRED 12/15/16
(Time, Rx+, Rx2, Rx3)
Stagger start with a partner perform all 5 rounds of each movement before moving on to another.
5 rounds of each
Rope alternating slams-30 sec
REST-30 secs
Wallballs-30 secs
REST-30 secs
Rower-30 secs
REST-30 secs
Mtn. Climbers-30 secs
REST-30 secs
Athletic Burpee-30 secs
REST-30 secs
Sledges-30 secs
COOLDOWN
ROMWOD for shoulders and lats
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WARM UP 12/15/16
(Check In)
FOAM ROLL-Full Body especially, Quads,Delts,Traps,Mid Back
GROUP WARM UP
Beeph test 4 levels
Then 3 rds
Burpee-30 secs
Plank-30 secs
------------------
Downward/upward dog-30 secs
Thumbs up and breastrokes-10 reps
Band pull downs-10 reps
Band face pulls-10 reps
Strict pull up-5 reps
Push Ups-10 reps
Hollow rock-10 reps
COOLDOWN
Samson Stretch w twist for Psoas-1 min R/L
Rollout Traps and Delts use lacrosse ball-2 mins
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