WOD Blog
 | Sat, Jan 7 2017 |  |
 | Happy Birthday: Wayne |
| GROUP WOD 1/7/17 | WARM UP 1/7/17 | STRENGTH WOD AT 10AM!!!! 1/7/17 |
GROUP WOD 1/7/17
(Reps, Rx+, Rx2, Rx3)
With your most favorite person in the gym, a complete stranger
or with a imaginary friend perform
3 rounds for MAX total reps
KB Swing-2 mins-90 secs-1 min (53#/35#)
Wallballs-2 mins-90 secs-1 min (20#/10'-14#/9')
Push Ups-2 mins-90 secs-1 min
Rower-2 mins-90 secs-1 min (Cals)
Athletic Burpees-2 mins-90 secs-1 min
Assault Bike-2 mins-90 secs-1 min (Cals)
GOAL: Finish over 400 reps TOTAL
(225 reps 1st 175 2nd rd and 125 3rd)
Rx+: Sub KB Snatch, DB Thruster 35#/20# pair, Ring Dips, regular burpees
Rx: As written
Rx2: 35#/26# Swing, 14#/9-10#/8'
Rx3: See coach for modwod
| 1st | 451 Rx | Julia Goldst Sat, Jan 7, 2017 | | 2nd | 327 Rx | Lily Jon Sat, Jan 7, 2017 | | 3rd | 319 Rx | Lila Sat, Jan 7, 2017 | | 1st | 452 Rx | Nate D Sat, Jan 7, 2017 | | 2nd | 403 Rx | Robson Sat, Jan 7, 2017 | | 3rd | 345 Rx | Leka Sat, Jan 7, 2017 |
| Lily Jon | 327 Rx | | | Lila | 319 Rx | | | Robson | 403 Rx | | | Kevin E | 271 Rx2 | kb 26lbs, wb 14lbs, row 7 | | Leka | 345 Rx | | | Nate D | 452 Rx | | | Julia Goldst | 451 Rx | |
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WARM UP 1/7/17
(Check In)
FOAM ROLL-Full body especially, Hamstrings,Mid Back,Traps,QUADS!!,Lats,forearms-15-20 passes of each use lacrosse ball for smaller muscles
GROUP WARM UP
Warm up with Coach fun game like pizza delivery man
3-5 mins OR Jog inside/Row-500 m/Bike 1-2 mins
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Samson stretch-30 secs R/L
Plank-30 secs
Band GM or Russian Swings-20 reps
Plate to Overhead-20 reps
COOLDOWN
Partner Hammy Stretch-1 min R/L
Straddle and Thread the needle-1 min R/L
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STRENGTH WOD AT 10AM!!!! 1/7/17
(Weight)
Week 4 Next week we only have a T and Th
10AM ONLY TODAY DUE TO ABOMINABLE SNOWDOWN PRACTICE!!!
For those on time, Snatch Drops-8x2 reps work speed under (This can be as warm up)
A. Cluster-1 rep
Hang Cluster-1 rep
Thruster-1 rep
8 rounds as heavy as possible.
B. Front Squat or if you showed up Yesterday sub Clean Pulls 100% on up
5-5-5-5-5-5
70% on up
C1. Strict TTB or KTC-6x10-15 reps
C2. Barbell Pendley Row-6x8 reps
C3. GM-6x8 reps
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