WOD Blog
 | Tue, Feb 7 2017 |  |
| SKILL WORK 2/7/17 | METCON 2/7/17 | SHRED 2/7/17 | WARM UP 2/7/17 | STRENGTH WOD(SWOD) 2/7/17 | Other Results |
SKILL WORK 2/7/17
(Height)
5 rounds
Min 1-Strict Muscle Up plus 3-5 Dips
Min 2-Box Jump or Vertical Jump to target-1-3 reps*
Min 3-REST or 30-50 Double Unders
*Increase in height or stay at about 75-90% of your best ever recorded.
| Eric M | 47'' Rx | | | Ben H | 45'' Rx | | | Derek N | 41'' Rx | | | Bill | 24 Rx | | | Lila | 27' Rx | 24' + 25 and 10lb plate | | Heikoti | 24' Rx | | | Kevin E | 24'+45 plate Rx | Green band for CTB. About 5 total DU | | Charlie | 30' Rx | | | Vince | 24'+ 2 35 lb plates, | Trying to learn to DU, did ring dips |
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METCON 2/7/17
(Reps, Rx+, Rx2, Rx3)
AMRAP in 13 mins of
5 rounds of
5-CTB Pull Up
7-TTB
28-Double Unders
with any time remaining
Burpee Bar Muscle Ups
GOAL: 220 reps+
Rx+: Sub Burpee Ring Muscle Ups
Rx: As written
Rx2: Jumping CTB Pull Up/KTC and Jumping Burpee BMU
Rx3: Jump Pull Up or Ring Rows, Sit ups and Burpees!!
| 1st | 225 Rx2 | Covi Tue, Feb 7, 2017 | | 2nd | 224 Rx2 | Taeja Tue, Feb 7, 2017 | | 3rd | 221 Rx2 | Janalyn Tue, Feb 7, 2017 | | 1st | 224 Rx | Nate D Tue, Feb 7, 2017 | | 2nd | 220 Rx | Seth B Tue, Feb 7, 2017 | | 3rd | 218 Rx | Ben H Tue, Feb 7, 2017
Eric M Tue, Feb 7, 2017 |
| Steve M | 200 reps Rx2 | Still working on bar mu's | | Daniel Ol | 202 Rx2 | Can't do pull ups. Mus'l ups sucked hah | | Caitlin | finished 5th round Rx2 | | | JD Ca | 200 Rx2 | +10 burpees kind of muscle up | | Eric M | 218 Rx | | | Ben H | 218 Rx | | | Derek N | 202 Rx | | | Tracie | 249 | RX2 except reg burpees | | Sterling | 200 | 13:02, double single unders. | | Tom R | 224 Rx2 | major mods | | Taeja | 224 Rx2 | burpee to kipping pullups | | Bill | 220 Rx2 | Reg. Burpees | | Leka | 203 Rx | | | Andrew R | 230 Rx2 | Sub singles x2, situps | | Seth B | 220 Rx | Tore hand...again | | Lila | 200 Rx2 | Jump ctb, ttb, finished at 11:20 tried to do jump bmu but couldn't get it | | Heather R | 215 Rx2 | | | Jeremy B | 5-5-5-5-5 Rx | Run 1 mile 3 rounds of 5 Dumbells press 5 push-ups 5 incline press 5 Bench dip 5 flies 5 Db rowuj Run 1 Mile 4 mins Plank 20 Flutter 20 twists 20 se | | Mitchell R | 154 Rx | | | John Lu | 211 Rx | | | Nate D | 224 Rx | | | Becky g | 200 Rx3 | ring rows/sit ups/ jump rope singles x2 | | Heikoti | 340 Rx2 | the rep is high only because I'm counting singles x2 attempted 2 bar muscle ups & burpees until time | | Justin car | 220 Rx2 | | | Janalyn | 221 Rx2 | TTB and burpees. | | Kevin E | 10 Rx2 | Burpees instead of muscle up. Lateral jumps. | | Charlie | 210 Rx2 | | | Courtney E | 206 Rx2 | | | Christopher G | 200 Rx | | | Vince | 208 Rx2 | 5, CTB, 7 KTC, single unders. Could not get the jumping muscle ups went ot atheletic burpees | | Hunter M | 217 Rx | | | Covi | 225 Rx2 | Sub burpee to jumping pull up | | Barbara | 5CTB Rx3 | | | Eric K | 210 Rx2 | | | Scott B | 120 Rx | | | Trent | 216 Rx | | | Tyson K | 200 Rx | |
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SHRED 2/7/17
(Time, Rx+, Rx2, Rx3)
WARM UP
Booty warm up
2-3 rds
Stationary Reverse Lunge on Plate-10 reps
Fire Hydrant w hold-10 reps R/L
Band Side Shuffle-10 reps R/L
Hip Bridge w Dumbbell-10 reps
WORKOUT:3 rounds
4 mins to
Bike-1 mile
REST w time remaining
4 mins to
Goblet Lunge-50 reps
REST w time remaining
4 mins to
Single Legged Deadlift-40 reps (20 R/L)
REST w time remaining
| Stacey M | 36:00 | no goblet for lunges, 20' for deadlifts | | Tracie | 36:00 Rx | |
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WARM UP 2/7/17
(Check In)
FOAM ROLL-Traps,Delts,Lats arms with lacrosse ball
GROUP WARM UP
Jump Rope-2 mins
Hop in place Or Step up to box/Box Jumps-15 secs
Mtn Climbers-15 secs
Thumbs Up-15 reps
Dynamic Plank-15 secs
Breastrokes-15 secs
Samson Stretch-30 secs R/L
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Band Face Pull pulls and pull downs-10
Ring Rows-10 reps
Push Ups-10 reps
Hanging Hollow Rocks-30 secs
Strict Dips-5-10 reps
Strict PULL UPs-5-10 reps
COOLDOWN
Band OH and Lateral Opener-2 mins R/L
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STRENGTH WOD(SWOD) 2/7/17
(Weight)
Week 4 (Starting next we will REQUIRE all that are interested to sign up for this class or. 15 SPOTS are available)
A. 2 position Powerclean-E3MO3M for 8 rounds
Mid Thigh
3'' below knee
65% on up to 85% STAY AT/UNDER 85% We will hit doubles on Saturday.
B. Snatch complex-6-8 rounds @60% on up BEAT LAST WEEK
Snatch Dead w pause below and above knee-1 rep
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)
3-3-3-2-2-2-1-1-1-
3's-50-75%
2's-80%-87%
1's-90% on up
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