WOD Blog
 | Tue, Jan 3 2017 |  |
| METCON-BIG ARMS 1/3/17 | METCON Option #2 1/3/17 | ABCON(optional) 1/5/16-1/3/17 | WARM UP 1/3/17 | STRENGTH WOD 1/3/17 | SHRED 1/3/17 |
METCON-BIG ARMS 1/3/17
(Reps, Rx+, Rx2, Rx3)
'BIG ARMS'
4 mins to perform
50-Band Push downs (green band/purple band)
25-Barbell Curl (75#/55#)
REST with any time remaining
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then with a 24 min timer perform
50-HR Push Ups
50-Double Unders
50-Barbell Row(115#/75#)
50-Double Unders
50-Ring Dips (women may use purple band for Rx today)
50-Double Unders
50-CTB Pull Ups
50-Double Unders
50-Deadlifts (255#/165#)
50-Double Unders
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AMRAP with time remaining
15-Band Pushdown (Green/Purple)
10-Barbell Curls (75#/65#)
GOAL: 500 reps+ this Metcon has a total time of 28 mins
*you must use 1 barbell and add and strip weight accordingly.
Rx+: See side post for BIGGER ARMS version
Rx:As written
Rx2: 65#/35# Black/Red Sub Incline Push Ups or Knee down, then Lateral hops, Regular Pull Ups or x2 Jumping Pull Ups, 205#/125#
Rx3: See coach for modifications for each weight or movement.
| 1st | 405 Rx | Josee Tue, Jan 3, 2017 | | 2nd | 24:00 DNF Rx2 | Lila Tue, Jan 3, 2017 | | 3rd | 23:50 Rx2 | Brenda L Tue, Jan 3, 2017 | | 1st | 24:00 DNF. 502 rep. 27 Deadlift Rx | Nate D Tue, Jan 3, 2017 | | 2nd | 24:00 DNF 456 reps Rx | Scott Chr Tue, Jan 3, 2017 | | 3rd | 24:00 DNF 417 reps Rx | Eric P Tue, Jan 3, 2017
Ben H Tue, Jan 3, 2017 |
| Seth B | 530 reps Rx | Took me almost 6 mins for Ring Dips..WTF | | Steve M | 490 Rx | | | Sterling | 24:00 DNF | I missed the last 4 reps of curls buyin. Lateral hps, ring row. I got thru 20 ring dips. | | Eric M | 24:00 Rx | Got through 30 CTB pullups | | Brenda L | 23:50 Rx2 | modified 25 reps each | | Ben H | 24:00 DNF 417 reps Rx | I can work on full extension | | Bill | 24:00 dnf Rx2 | 495 reps (assuming 4 min buy-in reps count) | | Spencer Ch | 24:00 DNF 335 reps Rx | Finished 35 CTB | | Eric P | 24:00 DNF 417 reps Rx | Got to 42 CTB | | Amalia | 480 Rx2 | 35# curl, rows. Real DUs, real pull ups (not ctb), matador dips with bands. Did 5 DL | | Nate D | 24:00 DNF. 502 rep. 27 Deadlift Rx | | | Lila | 24:00 DNF Rx2 | 480 reps | | Wade | 336 Rx | | | Charlie | 410 Rx2 | | | Scott Chr | 24:00 DNF 456 reps Rx | | | Jacob W | 150 Rx2 | Not able to work on rig yet. | | Lily P | 471 Rx2 | reg pull ups bar on curls 145# DL did 6 | | Joshua B | 324 Rx | | | Josee | 405 Rx | DNF |
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METCON Option #2 1/3/17
(Time, Rx2, Rx3)
5 rounds for time of
50-Double Unders
500m Row
25-HR Push Ups
GOAL: Finish Sub 20 CAP at 28 mins
Rx: As written
Rx2: Knees down w HR or Incline without HR
| Wade | 28 Rx | 36 pullups | | Alison Ma | 25:00 Rx2 | mt climbers, singles, knees down | | Caitlin | 24:00 Rx2 | I thought the cap was 24 min.... I got to the 5th round 100meters on row |
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ABCON(optional) 1/5/16-1/3/17
(Time, Rx+, Rx2, Rx3)
1 of 15 ABCONS OF JANUARY
4 rounds of
15-Plate Ups work eccentric) 25#/15#
20-Toe touches
30-Sec of Hollow body hold
REST 1 min
GOAL: Finish under 10 mins CAP off at 12 mins
| 1st | 11:40 Rx | Carolyn Thu, Sep 8, 2016 | | 2nd | 12:00 | Diane Thu, Sep 8, 2016 | | 1st | 11:00 Rx | Spencer Da Tue, Jan 5, 2016 | | 2nd | 12:00 Rx | Scott B Thu, Sep 8, 2016
Ben H Thu, Sep 8, 2016
Charlie Tue, Jan 5, 2016 | | 3rd | 23:23 Rx | Toa Tue, Jan 3, 2017 |
| Toa | 23:23 Rx | | | Kevin E | 28:00 dnf Rx3 | 3 rds+ 250m |
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WARM UP 1/3/17
(Check In)
FOAM ROLL-Delts,Biceps,Triceps,Forearms,Chest-30-60 secs per muscle and side
GROUP WARM UP
AMWAP in 5 mins of
Band Work cycle through 1 each round
Pull Aparts/Passthroughs/Band Presses/Front Raises-10 reps
Jumping Jacks or Double Unders-20 reps
Plate to Overhead-10 reps
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to review optional abcon
Hollow Body Hold-30 secs
Toe Touch-30 secs
Plate Up or Sit Up-30 secs
KTC or TTB Strict-30 secs
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Thumbs Ups-30 reps
Breaststrokes-15 reps
Walking Plank-10 R/L
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Strict Pull Ups-5 reps
HR Push Ups-10 reps
Push Press-10 reps
Push Press-5-7 reps with 75#/55# or actual weight
Kipping Pull Ups or Jump CTB-10 reps
COOLDOWN
Band Lateral Opener and OH Stretch-2 mins R/L
Smash arms and delts-1 min
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STRENGTH WOD 1/3/17
(Weight)
NEW 5 WEEK FOCUS! Week 4
Cluster,Snatch Balance
A. Cluster (Squat Clean to immediate Thruster)
2-2-2-2-2-2-2-2
@80% of best on up or begin with what you did week last week
B. Snatch Balance
2-2-2-2-2-2-2-2
@100% 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. DB Row
5x12 total begin 70#/40# then increase
C2. Incline DB press or Alt DB shoulder press
5x8 reps per side
C3. Weighted Back Extension 55#/35#
5x10 reps
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SHRED 1/3/17
(Reps, Rx+, Rx2, Rx3)
As part of warm up
Bike-1 mile
Plank work-2 mins
Flutterkicks-100 reps
Workout: On the mins for 5 rounds
Bike-9/6-12/8-15/10-18/12-AMRAP
Pike Ups on Sliders-10-12-14-16-AMRAP
Double Unders-20-30-40-50-AMRAP
Sit Ups-10-12-14-16-AMRAP
Step Ups-10-12-14-16-AMRAP (24''/20'')
Coach may increase or decrease reps depending on athlete level.
COOLDOWN ROMWOD
With Coach Bob
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