WOD Blog
 | Thu, Jan 12 2017 |  |
| METCON 1/12/17 | SKILL WORK/ABCON 3/22/16-1/12/17 | STRENGTH WOD 1/12/17 | SHRED 9/5/17 | WARM UP 1/12/17. |
METCON 1/12/17
(Time, Rx+, Rx2, Rx3)
50-40-30-20-10
Box Jump
KB Swing (53#/35#)
Calorie Row or Bike
GOAL: Finish under 21 mins CAP off at 25 mins
Rx+: 30''/24'', 70#/53#
Rx: As written
Rx2: 20'', 35#/26# STEP UPS ALLOWED
Rx3: 20'' 35#/26# Russian swing STEP UPS ALLOWED
| 1st | 25:00 DNF Rx | Saori Thu, Jan 12, 2017
Tracie Thu, Jan 12, 2017 | | 2nd | 25:00 DNF 333 reps Rx | Taeja Thu, Jan 12, 2017 | | 3rd | 25:00 DNF 2 reps away from finishing 30s Rx | Emily M Thu, Jan 12, 2017 | | 1st | 21:42 Rx | Seth B Thu, Jan 12, 2017 | | 2nd | 22:53 Rx | Brandon He Thu, Jan 12, 2017 | | 3rd | 25:00 Rx | Heikoti Thu, Jan 12, 2017 |
| Heikoti | 25:00 Rx | got to 30 KB Swings | | Steve T | 25:00 Rx2 | | | Caitlin | 25:00 DNF Rx2 | DN40 cal | | Taeja | 25:00 DNF 333 reps Rx | Should've pushed harder | | Brandon He | 22:53 Rx | | | Bill | 25:00 dnf Rx2 | 401 reps | | Alison Ma | 25:00 DNF 401 reps Rx2 | | | Tracie | 25:00 DNF Rx | Finished 30s @ 28:13 | | Joshua B | 25:00 DNF 353 reps Rx | | | Ben H | 25:00 DNF 380 Reps Rx | | | Cherise | 25:00 DNF Rx2 | 359 reps | | Katheryn | 25:00 DNF Rx2 | finished 30 step ups/kb (competition swing) | | Seth B | 21:42 Rx | Row was slow.. | | Emily M | 25:00 DNF 2 reps away from finishing 30s Rx | | | Kevin E | 25:00 DNF 294 Rx3 | full box jumps | | Keith C | 25:00 DNF 348Reps Rx2 | | | Charlie | 25:00 DNF Rx2 | 260 reps | | Courtney E | 25:00 DNF Rx2 | Finished 30 step ups and 30 KB swings. Did box jumps first round and step ups on subsequent rounds. | | Janalyn | 25:00 DNF Rx2 | 5 cals away from finishing 30's. Box jumps and 26# KB. | | Saori | 25:00 DNF Rx | 355 |
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SKILL WORK/ABCON 3/22/16-1/12/17
(Weight)
With a 15-20 min timer as cap off
Strict Weighted Pull Ups
5-5-5-5-5-5-5
After each set perform 30 secs Weighted Plank-Hollow Body Hold or L-Sit hold
Rx+: 55#/35# DB and L-Sit 20-30 secs
Rx: 35#/20# DB and Hollow Bod Hold or V-sit
Rx2: bdwyt/purple band Weighted Plank or Side plank
Rx3: Partner assisted or Negatives, Plank
| 1st | +10 lb Rx | Bailey J Tue, Mar 22, 2016 | | 1st | 70 Rx | Charles G Tue, Mar 22, 2016 | | 2nd | 45 Rx | Ben H Thu, Jan 12, 2017
Scott Chr Tue, Mar 22, 2016 | | 3rd | 25,25,35,35,45,45 Rx | Steve M Tue, Mar 22, 2016 |
| Joshua B | 20 lb Rx | | | Ben H | 45 Rx | |
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STRENGTH WOD 1/12/17
(Weight)
Week 5 REMEMBER NO SWOD OR CLASSES SATURDAY
A. Snatch Complex-6-8 rounds
Snatch Deadlift- 1 rep
Hang Snatch above knee-1 rep
80% on up (If it is looking good and Brogan gives ok max out Snatch from floor)
B. Clean Complex-6-8 rounds
HangSquatClean-1 rep
Front Squat-1 rep
Push Jerk-1 rep
80% of C&J Max on up (If it is looking good and Brogan gives ok max out C&J from floor)
C1. Strict Multi Grip Pull Up- 4x up to 3 if you can do 3 or more add weight mess with grip options
C2. Barbell Bench Press-4x8 reps
C3. Rollouts-4x10 reps to immediate Plank-30 secs
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SHRED 9/5/17
(Reps, Rx+, Rx2, Rx3)
GROUP WARM UP w Coach Todd or Seth
METCON: Tabatas 8 rds (20 sec ON 10 sec OFF)
Today stay in order, do all 8 before moving to next.
Lateral Hops
DB Push Press R 35#/20#
Jumping Pull Up
DB Push Press L 35#/20#
Ring Row
Double Unders
Score lowest of each totaled, but we don't need to score it.
ROMWOD Focus on Traps Delts and Calves
| Vince | 00:24:00 Rx3 | 17 hops, 13 DB PP RT 20#, 13 JPU, 10 DB PP Lt 20#, 10 RR, 20 single JR |
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WARM UP 1/12/17.
(Check In)
FOAM ROLL-Full body especially sore areas 1-2 mins
GROUP WARM UP
Upon arrival or after Foam rolling
Jog-500 m-Bike 1/2 mile and Row-500m
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Then as group
Wall squats-10-15 reps
Mtn Climbers-30 reps
Plank-15 secs
Push up w scap retractions-15 secs
Dynamic Plank-15 secs
Samson Stretch-30 secs R/L
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Thumbs Up-15 reps
Band Face Pull pulls and pull downs-10
Hanging Hollow Rocks-30 secs
Strict Pull Ups-5-10 reps
INDIVIDUAL COOLDOWN
Puppy Pose-1 min
Couch Stretch-1 min R/L
Seated Forward lean-1 min R/L
Shoulder Stretch-1 min R/L
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