WOD Blog
 | Thu, Dec 22 2016 |  |
| METCON 12/22/16 | STRENGTH WOD 12/15/16-12/22/16 | SHRED 12/23/16 | SKILL WORK 12/22/16 | WARM UP 3/22/17 | TRAVEL WOD 12/22/16 |
METCON 12/22/16
(Time, Rx+, Rx2, Rx3)
Bike-3 miles
Row-2000 m
Wallballs-100 reps (20#/10'-14#/9')
GOAL: Finish under 20 mins CAP off at 25 mins
Rx+: Bike 4 miles, Row 2,500 m, 150 reps (30#/10'-20#/9')
Rx: As written
Rx2: 2.5 mile bike, Row 1,500, 75 Wallballs (14#/9'-10#/8')
Rx3: 2 mile bike, Row 1,000 m, 50 Wallballs (14#/9'-10#/8')
| 1st | 25:00 DNF Rx | Amalia Thu, Dec 22, 2016
Barbara Thu, Dec 22, 2016
Morelia Thu, Dec 22, 2016
Tracie Thu, Dec 22, 2016
Saori Thu, Dec 22, 2016 | | 1st | 25 Rx | Bill Thu, Dec 22, 2016 | | 2nd | 19:39 Rx | Brad Le Thu, Dec 22, 2016 | | 3rd | 19:48 Rx | Brandon He Thu, Dec 22, 2016 |
| Brandon He | 19:48 Rx | | | Brad Le | 19:39 Rx | | | Alison Ma | DNF | 77 wallballs, 3 miles, 2000m | | Seth B | 19:50 Rx | | | Todd N | 21:49 Rx | | | Katriel-Maria | DNF | 3 miles, 2000m, 35 wallballs | | Ammon C | 22:43 Rx | :-) | | Saori | 25:00 Rx | DNF did 77 wb | | Eric M | 22:58 Rx | | | Bill | 25 Rx | DNF - 48 wallballs | | Charlie | 24:25 Rx | | | Spencer Ch | 22:37 Rx | | | Keith C | 22:23 Rx2 | | | Nate D | 22:36 Rx | | | Scott Chr | 21:54 Rx | | | Tracie | 25:00 DNF Rx | 60 wall balls | | Jacob W | 22:48 Rx | | | Morelia | 25:00 Rx | 3 miles 2000 m 25 wallballs | | Barbara | 25 min rx Rx | 3 miles 2000 m 45 wallballs | | Amalia | 25:00 DNF Rx | Did 65 wall balls |
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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
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SHRED 12/23/16
(Distance)
Warm up
Jumping Jacks-50 reps
Walking Inchworms-50 ft
Band GM and Pull Aparts-20 each
7-5 mins rounds
Ring Row or Pull Up-20 reps
Single Leg RDL-20 reps (Coach chooses DBs)
Plate Push*-Max Distance
(Ideally rest 45-60 secs between efforts)
*Place plates on Furniture sliders, coach choose how many plates and how much
GOAL: 300 m plus
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SKILL WORK 12/22/16
(Weight)
Spend first 10-15 mins practicing kipping TTB and/or Overhead Carry's in groups of 2-3
For those that can link more than 20 reps perform this
E2MO2M for 7 rounds
TTB-12 reps
Overhead Carry-20 m (as heavy as possible.
GOAL: 225#/135# for OH Carry
| Katriel-Maria | 115 Rx | I didn't do ttb or ktc because baby didn't want to | | Seth B | 225 Rx | | | Brad Le | 200 Rx | | | Eric M | 155 Rx | | | Charlie | 135 Rx | | | Spencer Ch | 195 Rx | | | Keith C | 75 Rx | | | Scott Chr | 205 Rx | |
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WARM UP 3/22/17
(Check In)
FOAM ROLL-Quads,Forearms,Tarps Triceps/Biceps Any other sore muscles 10-20 passes
GROUP WARM UP
1 rd
Assault Bike-1 min
Row-1 min
Hollow Rocks/Flutterkicks-1 min
Wallballs-1 min
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Hip Rotations-20 R/L
Donkey kicks-10 R/L
Praying Pose to hammy-20 secs
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GM/Bent over row-10 reps
Back squat-10 reps
3 Position clean-3-5 reps
COOLDOWN
Banded Hip Stretch-2 mins R/L
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TRAVEL WOD 12/22/16
(Time, Rx+, Rx2, Rx3)
50-40-30-20-10
Air Squats
Sit Ups
*After each rounds run 200 m or perform 30 Tuck Jumps or 50 Double Unders
GOAL: Finish under 20 mins CAP at 25 mins
Rx+: 45/20# vest
Rx: As written
Rx2/3: 25-20-15-10-5
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