WOD Blog
 | Tue, Dec 20 2016 |  |
| METCON 12/20/16 | STRENGTH WOD 12/13/16-12/20/16 | ABCON 12/20/16 | SHRED 12/20/16 | WARM UP 12/20/16 |
METCON 12/20/16
(Reps, Rx+, Rx2, Rx3)
6 rounds EACH (For MAX total reps 30 secs ON 30 sec OFF)
Rower
Box Over (24''/20'')
Pull Up
GOAL: Match each round score over 195 reps
STEP UPS ALLOWED
Rx+: Sub CTB pull up, Burpee box over
Rx: As written
Rx2/3: 20'' Sub Ring Rows
| 1st | 195 Rx | Lily Jon Tue, Dec 20, 2016 | | 2nd | 148 Rx | Josee Tue, Dec 20, 2016 | | 3rd | 140 Rx | Belinda Tue, Dec 20, 2016 | | 1st | 160 Rx+ | Ben H Tue, Dec 20, 2016 | | 2nd | 275 Rx | Charles G Tue, Dec 20, 2016 | | 3rd | 258 Rx | Seth B Tue, Dec 20, 2016 |
| Steve M | 211 Rx | | | Mitchell R | 162 Rx | | | Katriel-Maria | 220 Rx2 | | | Trent | 222 Rx | | | Derek N | 218 Rx | | | Scott B | 159 Rx | | | Alison Ma | 193 Rx3 | | | Cory W | 154 Rx | | | Andrew R | 227 Rx | | | Ben H | 160 Rx+ | | | Seth B | 258 Rx | | | Heather R | 173 Rx3 | | | Eric M | 210 Rx | | | Josee | 148 Rx | | | Zach Sk | 182 sub ring rows Rx | | | Lily Jon | 195 Rx | | | Nate D | 252 Rx | | | Scott Chr | 238 Rx | | | Keith C | 197 Rx2 | | | Charles G | 275 Rx | | | Tracie | 178 Rx2 | | | Amalia | 147 Rx2 | | | Andy H | 170 Rx2 | | | Jacob W | 230 Rx3 | R-67, B-72, BAND THR-91 | | Morelia | 154 Rx3 | | | Belinda | 140 Rx | | | Emily Be | DNF Rx2 | |
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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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ABCON 12/20/16
(Weight)
3-5 rounds
Strict Chin Ups-5 reps*
Strict TTB or KTC-5-7 reps
Hollow Rocks-10 reps
Toe Touch-12 reps
Flutterkicks-30 reps
REST 1-2 mins
Repeat
*Use a band or partner if unable to do 5, for those beastmode add weight to each round
| Seth B | Strict CTB Rx | 3 rds |
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SHRED 12/20/16
(Weight)
Warm up
Practice Double Unders-5 mins
Practice Seal walks-Collect 60 m
Practice Tuck Ups and Pike Ups
6 rounds for time of
Flutterkicks-50 reps
Seal Walk 15 m to your
Assault Bike-20/15 calories
Seal Walk 15 m back to perform
Tuck or Pike Up using sliders-12 reps
Pushballs-20 reps
COOLDOWN-Follow Coach Bob
Standing or Forward Fold w finger interlaced-2 mins
Twisted Cross-2-3 mins R/L
Sphinx for abs-2 mins
Will practice Plate pushes on sliders
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WARM UP 12/20/16
(Check In)
FOAM ROLL-Calves Ant Tib,Lats,Forearms,Traps 30-60 secs on each
GROUP WARM UP
Row-1-2 mins upon arrival
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2-3 rounds (slight changes to each movement each rd)
Hop side to side-15 secs
Hollow Rocks-15 secs
Mtn. Climbers-15 secs
Plank-15 secs
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Thumbs up-10 reps
Breast stroke-10 reps
Band Pulldown-10 reps
Hanging Hollow Body Hold-20 secs
Strict KTC or TTB-5 reps
Strict Pull Ups-5 reps partner may assist or 10 ring rows
COOLDOWN
Band OH Stretch-2 mins R/L
Calf Stretch-2 mins
Smash forearms/arms-2 mins
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