WOD Blog
 | Tue, Jan 24 2017 |  |
 | Happy Birthday: Boots |
| METCON 1/24/17 | STRENGTH WOD 1/24/17 | SHRED 1/24/17 | SKILL WORK 1/23/17 | WARM UP 1/24/17 | Other Results |
METCON 1/24/17
(Time, Rx+, Rx2, Rx3)
Partition reps as desired
Burpee-50 reps
TTB-50 reps
DB Push Press Single arm-50 reps (55#/35#)
GOAL: Finish under 11 mins CAP off at 14 mins
Rx+: 75 reps of each and Burpee to 6'' target, 70#/55#
Rx: As written
Rx2: 35#/20#
Rx3: Sub Athletic Burpee or incline burpee and Sit ups or KTC or lying TTB, Coach chooses DB
| 1st | 9:45 Rx | Madeline Tue, Jan 24, 2017 | | 2nd | 10:50 Rx | Josee Tue, Jan 24, 2017 | | 3rd | 12:47 Rx | Emily M Tue, Jan 24, 2017 | | 1st | 6:01 Rx | David P Tue, Jan 24, 2017 | | 2nd | 6:54 Rx | Nate D Tue, Jan 24, 2017 | | 3rd | 7:04 Rx | Seth B Tue, Jan 24, 2017 |
| Brandon He | 8:27 Rx | | | Eric F | 8:08 Rx | | | Taeja | 9:09 Rx2 | Toes to chest; can't do TTB yet | | Spencer Da | 11:26 Rx2 | | | Trent | 7.39 | 35 lb db | | Ang | 13:00 | 20lb dumbells | | Seth B | 7:04 Rx | | | Belinda | 14:00 Rx | 115 | | Andrew R | 13:43 Rx | | | Jeremy B | 12:50 Rx2 | 25 athetic/25 regular burpees | | Brenda L | 8:46 Rx2 | | | Tracie | 10:43 Rx2 | | | Cherise | 14:00 DNF Rx3 | 141 reps: KTC; 35# | | David P | 6:01 Rx | Sometimes I put in my scores...No I dont haha | | Bill | 10:32 Rx2 | 55# KTC | | Tyler M | 9:55 Rx2 | | | Josee | 10:50 Rx | | | Vince | 9:25 Rx2 | 30# db push press, ktc | | Mark Mic | 10:51 Rx | | | Luis Mu | 11:50 Rx | | | Nate D | 6:54 Rx | Got a PR on my double unders before. 125! | | Heather R | 11:40 Rx3 | Reg burpee, 20# lying ttb | | Emily M | 12:47 Rx | | | Keith C | 10:22 Rx2 | | | Scott Chr | 9:17 Rx | | | Hunter M | 8:31 Rx | | | Charlie | 10:15 Rx3 | | | Kevin E | 14:00 Rx2 | KTC. 1st workout finished!!!! | | Janalyn | 14:00 DNF Rx | 9 DB push presses away from finishing. ): | | Eric P | 9:57 Rx | cough is . . . better | | Joshua B | 10:01 Rx | | | Madeline | 9:45 Rx | | | Amalia | 13:05 Rx | | | Ammon C | custom workout Rx3 | |
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STRENGTH WOD 1/24/17
(Weight)
Week 2
A. 3 position Powerclean-E3MO3M for 8 rounds
1-High hang
2-Mid Thigh
3-3'' below knee
50% on up
B. Snatch complex-6-8 rounds @50% on up
Snatch Dead w pause below and above knee-2 reps
Snatch high pull-1 rep
Snatch-1 rep
OHS-1 rep
C. Close Grip Bench Press or Shoulder Press or Floor Press(pick one and stick with it for next 4 weeks)
5-5-5-5-5-M*
60% on up For each rep control eccentric for 3 secs
*Max rep set regular tempo @60% of what you estimate your max to be
| Anthony A | 120# Rx | Snatch PR | | Eric P | PC-220, Snatch-165, Bench-145 @ 18 reps Rx | |
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SHRED 1/24/17
(Calories)
Warm up with rowling and burpees
WORKOUT:EMOM in 24 mins
EVENS: Rower facing burpee-5 reps
Pushball-15 reps
ODDS: Row as many calories as possible
COOLDOWN
Lats and Shoulder stretches-4 mins each
ex. Standing forward fold or barbell bully and Band Lat Stretch
or Archer pose
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SKILL WORK 1/23/17
(Time)
4 rounds
Min 1:Strict TTB or KTC-5-10 reps
Min 2:Double Unders-20-30 reps
Min 3:Kipping TTB or KTE-10-15 reps
Min 4- REST or Flutterkicks-30-40 reps
Beginners will practice kipping and Double unders during this session.
| Joshua B | 7 TTB, 30 DU, 8 Kipling NTE, 45 Sec Flutterkicks Rx | | | Vince | 4 rounds Rx | KTC, worked on timing for Double Unders but none so far, practice kipping KTE, 40 reps flutter kicks | | Cherise | 4 rounds | KTC | | Keith C | Did KTC, KTE, single-unders, Fkicks Rx | |
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WARM UP 1/24/17
(Check In)
FOAM ROLL- Forearms, Lats, Calves, Chest and delts-30-60 secs
GROUP WARM UP
Abcon 5 min AMWAP
Jump Rope-30 secs
Mtn Climbers-10 reps
Plank-10 secs
Hollow Rocks-10 secs
Flutterkicks-20 or Toe touchses
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Hanging Hollow Rocks-30 secs
Strict KTC or TTB-5-10 reps
Kip KTC or TTB-5-10 reps
Begin skill
COOLDOWN
Band OH Stretch-2 mins R/L
Smash Delts and traps-2 mins
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