WOD Blog
 | Sat, Feb 11 2017 |  |
 | Happy Birthday: Sofia & Lily M |
| PARTNER WOD 2/11/17 | 9AM STRENGTH WOD 2/11/17 | INDIVIDUAL WOD 2/11/17 | WARM UP 2/11/17 | Other Results |
PARTNER WOD 2/11/17
(Reps, Rx2, Rx3)
With a partner or by yourself if you are a glutton for punishment
'MORE FUN WITH INTERVALS'
10 mins to perform
75-Simultaenous Bar Facing Burpees
with time remaining
Burpee to Overhead (45#/35# Plate)
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10 mins to perform
100-Simultaenous Wallballs (20#/10'-14#/9')
with time remaining
Snatch (135#/95#)
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10 mins to perform
125 reps-Simultaenous Deadlift (315#/215#)
with time remaining
Ring Muscle Up OR Bar Muscle Ups
GOAL: 350 reps+
Rx: As written
Rx2: Reduce team SIMULTAENOUS reps 60/80/100
Rx3: 14#/10'-10#/9', 95#/65# Snatch, 225#/155# Sub Jump BMU
| 1st | 267 Rx | Janalyn Sat, Feb 11, 2017 | | 2nd | 245 Rx | Lila Sat, Feb 11, 2017
Lily P Sat, Feb 11, 2017 | | 3rd | 239 Rx | Courtney E Sat, Feb 11, 2017 | | 1st | 270 Rx | Todd N Sat, Feb 11, 2017 | | 2nd | 267 Rx | Hunter M Sat, Feb 11, 2017 | | 3rd | 239 Rx | Kevin E Sat, Feb 11, 2017 |
| Anna H | 336 Rx3 | with Blaynie doing bodyweight | | Lily P | 245 Rx | Partner-Lila <- she's a beast @ burpees | | Hunter M | 267 Rx | Partner Jana. Deadlift 225# | | Janalyn | 267 Rx | Partner: Hunter; Deadlift 225#. | | Kevin E | 239 Rx | part: court. int 1: 70 burpee. int 2: sqt 100 @ 20# snatch 10 @ 75#. int 3 49 @ 145# | | Keith C | 285 Rx3 | Did not have a parter, 75Burpees, 100 WB, 10 snatches,100DL's | | Courtney E | 239 Rx | Partner Kevin. 70 burpees. 100 goblin squats 15#. 10 snatches 40# 49 deadlifts 145# | | Julia Goldst | 361 | Rx with McKenna and Sarah, part of deadlifts solo, started with wallballs | | Todd N | 270 Rx | Indy - 15 Burp to OH/9 Snatch/58 deds + 13 BMU's | | Lila | 245 Rx | Partner was Lily. I did 15 burpee to overhead. We got 50 deadlifts |
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9AM STRENGTH WOD 2/11/17
(Weight)
SIGN UP SHEET WILL BE UP FOR NEW 6 WEEK CYCLE TUESDAY!
A. Squat Clean
2-2-2-2-1-1-1-1
2's-70-80-85%
1's-90% on up
B.6-8 sets
1-Powersnatch
2 Snatch Balance
C. MOVE BACK TO PLATFORMS AT THIS TIME
Back Squat
3-3-3-3-MR
3's-75% on up to 87%
MR at 75% regular temp
D1. DB Bench Press-10-10-10(Try to build up if not enough weight then hold in bottom for 5 secs on each
D2. Pull Ups-5-5-5 (add weight if able)
D3. Double DB Row-10-10-10
RERACK YOUR DUMBBELLS PLEASE!!!!!!
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INDIVIDUAL WOD 2/11/17
(Time, Rx+, Rx2, Rx3)
5 rounds for time of
Double Unders-100 reps
Bike-50 calories
Box Jumps or Step Ups-40 reps
KB Swing-30 reps (53#/35#)
GOAL: Finish under 20 mins CAP off at 26 mins
Rx+: 70#/53#
Rx: As written
Rx2: 4 rounds sub lateral hops
Rx3: 3 rounds-35#26# Russian swings sub singles x2
| Stacey M | 47:00 Rx3 | 26' instead of 35' kb swings, 3 rounds |
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WARM UP 2/11/17
(Check In)
FOAM ROLL-Full Body especially sore areas, ant tib calves
GROUP WARM UP
2 rounds
Hop in place-20 secs
Plate to Overhead-20 secs
Side to side Hops-20 secs
Plank-20 secs
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Samson stretch-30 secs R/L
Downward/Upward Dog-30 secs
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With partner practice
Simultaenouse movements 5-7 reps of each.
COOLDOWN
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