WOD Blog
 | Tue, Dec 27 2016 |  |
| WEIGHTLIFTING 12/27/16 | METCON 12/27/16 | SHRED 12/27/16 | STRENGTH WOD 12/27/16 | WARM UP 12/27/16 |
WEIGHTLIFTING 12/27/16
(Weight)
Week 3 of 6
Push Press
5-5-5-5-5-5
Do not do TNGO reset each rep and breathe.
Begin at 65% and make small jumps up.
A good starting place for most beginners would be 75#/55#
| 1st | 113 Rx | Katriel-Maria Tue, Dec 27, 2016 | | 2nd | 105 Rx | Rachel T Tue, Dec 27, 2016 | | 3rd | 85 Rx | Amalia Tue, Dec 27, 2016
Katheryn Tue, Dec 27, 2016
Lily Jon Tue, Dec 27, 2016 | | 1st | 198 Rx | Seth B Tue, Dec 27, 2016 | | 2nd | 197 Rx | Scott Chr Tue, Dec 27, 2016 | | 3rd | 175 Rx | Spencer Ch Tue, Dec 27, 2016 |
| Steve M | 165 Rx | | | Katriel-Maria | 113 Rx | | | Andrew R | 135 Rx | | | Lily Jon | 85 Rx | | | Katheryn | 85 Rx | | | Rachel T | 105 Rx | | | Caitlin | 35 Rx | | | Amalia | 85 Rx | Did like 2 at 90#, the third was terrible form | | Charlie | 150 Rx | | | Spencer Ch | 175 Rx | | | Scott Chr | 197 Rx | Got 205x3 | | Seth B | 198 Rx | |
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METCON 12/27/16
(Reps, Rx+, Rx2, Rx3)
AMRAP in 15 mins of
Thruster-9 reps (95#/65#)
Lateral Burpee-12 reps
TTB-15 reps
GOAL: Finish over 175 reps
Rx+: Click Rx+ if you score over 225 reps
Rx: As written
Rx2: 75#/55# Sub KTC
Rx3: Sub DB Thruster 20#/10#, or 65#/45#, and sit ups
| 1st | 159 Rx | Rachel T Tue, Dec 27, 2016 | | 2nd | 118 Rx | Amalia Tue, Dec 27, 2016 | | 3rd | 114 Rx | Lila Tue, Dec 27, 2016 | | 1st | 214 Rx | Charles G Tue, Dec 27, 2016 | | 2nd | 170 Rx | Spencer Ch Tue, Dec 27, 2016 | | 3rd | 167 Rx | Scott Chr Tue, Dec 27, 2016 |
| Heather R | 144 Rx3 | | | Steve M | 145 Rx | | | Andrew R | 108 Rx | | | Lily Jon | 105 Rx | | | Alison Ma | 147 Rx3 | | | Katriel-Maria | 144 | 55# thruster, preg mod burps, knees to uterus | | Katheryn | 117 Rx2 | did some TTB! | | Rachel T | 159 Rx | | | Lila | 114 Rx | | | Leland | 163 Rx2 | | | Caitlin | 121 Rx2 | | | Nate D | 149 Rx | Recovering sickness. Couldn't breathe. | | Charles G | 214 Rx | | | Amalia | 118 Rx | | | Charlie | 144 Rx2 | | | Hunter M | 163 Rx | | | Spencer Ch | 170 Rx | | | Scott Chr | 167 Rx | |
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SHRED 12/27/16
(Time, Rx+, Rx2, Rx3)
WELCOME BACK!!
-Warm up 5 rds
Band GM-10 reps
Side Plank w hip dip-15 secs R/L
Mtn. Sliders-20 secs
Push Ups-5 reps
Metcon:
8 rounds
Bike-1 min beginner 15/10 advanced 20/15
REST 1 min
Row-1 min beginner 15/10 advanced 20/15
REST- min
COOLDOWN
Seated forward fold-2 mins
Standing forward fold w finger interlace-2 mins
Banded Hamstring stretch-2 mins R/L
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STRENGTH WOD 12/27/16
(Time)
NEW 5 WEEK FOCUS! Week 3
Cluster,Snatch Balance
A. Cluster (Squat Clean to immediate Thruster)
3-3-3-3-3-3-3
@75% of best on up or begin with what you did week last week
B. Snatch Balance
3-3-3-3-3-3-3
@95% of best snatch on up or begin with what you ended on last week Perform off blocks if you feel unsafe reracking on back, But very little time between each 5 reps.
C1. Barbell Row
5x10 begin 95#/65# then increase
C2. Push Ups
5xMax reps up to 15 use Ring if you are a beast
C3. Weighted Back Extension 35#/25#
5x15 reps
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WARM UP 12/27/16
(Check In)
FOAM ROLL-Calves Ant Tib,Lats,Forearms,Traps 30-60 secs on each
GROUP WARM UP
2 rds
Burpee 1 Jumping Jacks 5-5 reps
Band Thrusters-7 reps
Band Pull Aparts-10 reps
Hip Rotations-10 R/L
Side Plank-10 R/L
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GM-10 reps
Barbell Row-10 reps
Barbell Push Press-10 reps
Barbell Thrusters-5 reps
Kipping KTC or TTB-5-10 reps
COOLDOWN
Band OH Stretch Lat opener-2 mins R/L
Calf Stretch-2 mins
Couch Stretch-2 mins
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