WOD Blog
 | Thu, Jan 5 2017 |  |
| METCON 1/5/17-9/14/17 | ABCON 1/5/17 | WARM UP 1/5/17 | STRENGTH WOD 1/5/17 | SHRED 1/5/17 | Other Results |
METCON 1/5/17-9/14/17
(Reps, Rx+, Rx2, Rx3)
AMRAP in 17 mins of
MOVING THIS TO THURSDAY
1-3-5-7-9-11-13-15-17-19-21-23 etc.
Row or Bike or Ski Erg
STO (95#/65#)
GOAL: 205 reps+
Rx+: Sub HSPU and option of SDHP (95#/65#) in replace of Row or Bike.
Rx: As written
Rx2: 75#/55#
Rx3: Sub single DB 20-35#/10-20#
| 1st | 230 Rx | Kristen Od Thu, Jan 5, 2017 | | 2nd | 191 Rx | Carolyn Thu, Jan 5, 2017 | | 3rd | 186 Rx | Taeja Thu, Jan 5, 2017 | | 1st | 267 Rx+ | Jake Jo Thu, Jan 5, 2017 | | 2nd | 228 Rx+ | Seth B Thu, Jan 5, 2017 | | 3rd | 265 Rx | Spencer Ch Thu, Jan 5, 2017 |
| 1st | 259 Rx+ | Julia Goldst Thu, Sep 14, 2017 | | 2nd | 235 Rx+ | Josee Thu, Sep 14, 2017 | | 3rd | 242 Rx | Melissa D Thu, Sep 14, 2017 | | 1st | 267 Rx+ | Jake Jo Thu, Jan 5, 2017 | | 2nd | 237 Rx+ | Seth B Thu, Sep 14, 2017 | | 3rd | 209 Rx+ | Charles G Thu, Sep 14, 2017 |
| Spencer Ch | 265 Rx | | | Zach Sk | 201 Rx | Subbed STO for deadlift at 135# | | Tracie | 151 Rx | | | Alison Ma | 113 Rx2 | | | Taeja | 186 Rx | | | Katheryn | 133 Rx | | | Carolyn | 191 Rx | | | Seth B | 228 Rx+ | Kept falling off wall, then got into a steady rhythm after 15's super close | | Heikoti | 100 Rx | | | Cory W | 208 Rx | | | Kristen Od | 230 Rx | | | Nate D | 229 Rx | | | Lila | 127 Rx | | | Leland | 146 Rx | I'm a straight up BEAST!! | | Jason G | 78 Rx2 | | | John Lu | 242 Rx | | | Jake Jo | 267 Rx+ | | | Todd N | 232 Rx | | | Keith C | 166 Rx2 | | | Morelia | 153 Reps Rx2 | | | Amalia | 156 Rx | Bike | | Jacob W | 210 Rx | | | Courtney E | 155 Rx3 | 35 lbs | | Janalyn | 179 Rx2 | | | Hunter M | 227 Rx | | | Joshua B | 231 Rx | |
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ABCON 1/5/17
(Reps, Rx+, Rx2, Rx3)
Abcon revamped
3 rounds of
V-sit-Hold-30 secs
REST 30 secs
Weighted Plank-Hold-30 secs 45#/35#
REST 30 secs
Hollow Body Hold-30 secs
REST 30 secs
AMRAP in 1 min of TTB
REST 1 min
Repeat
GOAL: Quality of positions, Score over 40 TTB
Rx+: 55#/35#, L-sit and hold a10# plate sub KTE
Rx: As written
Rx2: No weight, Tucked V-sit or hang and Tucked hollow
Sub KTC.
| 1st | 8:25 Rx | Carolyn Thu, Jan 14, 2016 | | 2nd | 15 Rx | Katheryn Fri, Jan 5, 2018 | | 1st | 1:26 Rx | Tyler B Thu, Jan 14, 2016 | | 2nd | 65 Rx | Bob S Thu, Jan 5, 2017 | | 3rd | 45lb plank 10lb hollow Rx | Kevin S Thu, Jan 14, 2016 |
| Heikoti | All Body Weight Rx | | | Bob S | 65 Rx | | | Leland | 42 Rx | |
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WARM UP 1/5/17
(Time, Rx+, Rx2, Rx3)
FOAM ROLL-Quads Banded Hip stretch-1 min,Traps,
GROUP WARM UP
Row or Bike-2-3 mins
2-3 rounds
Plank-30 secs
Push balls or Band Press-30 sesc
Hollow Body Hold-30 secs
Samson Stretch-30 secs
-------------------------
L-sit options scaling
Press complex-3-5 reps
COOLDOWN
Hip Stretch w twist-2 mins
Calf Stretch-1 min R/L
Smash Traps-1-2 mins
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STRENGTH WOD 1/5/17
(Weight)
Week 4 of 5 (Beat what you did last week on both complexes)
A. Snatch Complex-6-8 rounds
Hang Snatch above knee-1 rep
Heaving Snatch Balance-1 rep
OHS-1 rep Pause in bottom for 3-5 secs on each
70% on up
B. Clean Complex-6-8 rounds
From Rack-Front Squat-1 reps
HangSquatclean-1 rep
Cluster-1 rep
70% of C&J Max on up
C1. Strict Multi Grip Pull Up- 6x up to 3 if you can do 3 or more add weight mess with grip options
C2. DB Regular Grip Bench Press-5x8 reps
C3. Rollouts-5x10 reps to immediate Plank-30 secs
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SHRED 1/5/17
(Time, Rx+, Rx2, Rx3)
EMOM for 10 rounds
Burpee 2 for 1's-3 reps
Shuttle run in 25 ft increments-125ft (set up width wise in the gym not length )
EMOM for 10 rounds
Pushball-10 reps
Double Unders or High Knees-20 reps
Do a trial run of each and adjust reps so that a round takes no more than 50 secs and no less than 40 secs
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