WOD Blog
 | Sat, Dec 17 2016 |  |
| STRENGTH WOD 12/17/16 | METCON 12/17/16 | WARM UP 12/17/16 |
STRENGTH WOD 12/17/16
(Weight)
Week 1 of 5 Day 3
A. Cluster-1 rep
Thruster-1 rep
Push Press-1 rep
8 rounds as heavy as possible.
B. Front Squat
5-5-5-5-5-5
70% on up
C1. Snatch Drops-6x3 reps work speed under (This can be as warm up)
C2. Barbell Pendley Row-6x8 reps
C3. GM-6x8 reps
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METCON 12/17/16
(Reps, Rx+, Rx2, Rx3)
3 rounds for MAX reps of
Burpee to Plate-1 min 45# for all
Powersnatch-1 min (95#/65#)
TTB-1 min
REST 1 min
Assault Bike-1 min
HR Push Ups-1 min
KB Swings-1 min (53#/35#)
REST 1 min
GOAL: Finish over 325 reps+
Rx+: Sub 115#/75#, 70#/53#, Sub HSPU
Rx: As written
Rx2: Sub KTC, 35#/26#, Incline Push Up Hang Powersnatch 75#/55#
Rx3: See coach
| 1st | 227 Rx | Lila Sat, Dec 17, 2016 | | 2nd | 217 Rx | Lily Jon Sat, Dec 17, 2016 | | 3rd | 305 reps Rx3 | Alison Ma Sat, Dec 17, 2016 | | 1st | 345 Rx | Todd N Sat, Dec 17, 2016 | | 2nd | 329 Rx | Charles G Sat, Dec 17, 2016 |
| Charles G | 329 Rx | | | Alison Ma | 305 reps Rx3 | | | Lily Jon | 217 Rx | | | Lila | 227 Rx | | | Todd N | 345 Rx | |
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WARM UP 12/17/16
(Check In)
FOAM ROLL-Full body especially Chest,Traps,Lats 30-60 secs
GROUP WARM UP
Bike or Row-2 mins upon arrival
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Hop in place-20 secs
Side to side hops-20 secs
Four Square hops-20 secs
Jumping Jacks-20 secs
Burpee-7 reps
KB Swing-7 reps
Samson Stretch-30 secs R/L
Downward Dog/Upward Dog-30 secs
w Barbell or PVC
3 position Snatch-5 reps
Hanging Hollow rocks-20 secs
KTC or TTB-10 reps
COOLDOWN
Couch stretch w reach-1 min R/L
Band OH/Lateral Stretch-1 min
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