WOD Blog
 | Thu, Feb 23 2017 |  |
| METCON 2/23/17 | SHRED 2/23/17 | STRENGTH WOD 2/23/17 | SKILL 11/10/15-2/23/17 | WARM UP 2/23/17 | Other Results |
METCON 2/23/17
(Reps, Rx+, Rx2, Rx3)
'UP TO YOU VERSION 2'
With a 17 min timer
Double Unders-250 reps
Sit Ups-250 reps
(partition reps as desired)
then/during
POINT MOVEMENTS-pick any mix and match for the most points possible.
Strict Ring Muscle Up-10 pts
Strict CTB Pull Up-3 pts
Strict Ring Dip-3 pts
Push Ups-1 pt
Ring Row-1 pt
GOAL: Finish mandatory 250 DU's and Sit ups and get over
50/30 points
RULES: You may perform Point movements whenever you like during the 17 min timer but you must have all 250 reps of DU's and Sit Ups completed or you score a 0 on AMPAPs!
Rx+: 350 DUs and Sub 150 GHD Sit Up
Rx: As written
Rx2: 200 reps of each and you may sub lateral hops and modified push ups.
Rx3: 5 rds for time 17 min cap
50-DUs or Lateral Hops
30-Sit Ups
15-Push Ups
10-Pull Ups or Ring Rows
| 1st | 114 Rx | Saori Thu, Feb 23, 2017 | | 2nd | 10 Rx | Janalyn Thu, Feb 23, 2017 | | 3rd | 133 Rx2 | Kristen Od Thu, Feb 23, 2017 | | 1st | 249 Rx | Hilo Thu, Feb 23, 2017 | | 2nd | 231 Rx | Nate D Thu, Feb 23, 2017 | | 3rd | 182 Rx | Ben H Thu, Feb 23, 2017 |
| Seth B | 105 Rx | 3/11 on Sethie Scale. Should not have tried strict rmu | | Mitchell R | 59 Rx | | | David P | 158 Rx | 14 strict RMUP and 6 strict ring dips | | Hilo | 249 Rx | 83 strict ring dips | | Nick | 50 Rx3 | 16:56 sub single unders | | Diana W | 40 Rx2 | 200 lateral hops and situps, 40 knee pushups | | Spencer Ch | 105 Rx | 30 PU, 25 Ring dips | | Sarah G | 49 Rx2 | half DU, half singles - those darn DU!!! | | Sterling | 0 DNF Rx | 87 DU, 80 KTC, 6 CTB, 5 RD. I need to work on DU. | | Cherise | 0 | 165 DUs; 150 situps | | Ben H | 182 Rx | 4 RMU, 41 ring dips, 3 CTB, 10 ring rows all strict | | Jeremy B | 0 Rx2 | 150 Sit-ups, 160 lateral Hops 40 Ring Rows | | Kristen Od | 133 Rx2 | | | Swede | 49 Rx | | | Lila | 28 Rx2 | | | Tyson K | 60 Rx | 15 ring dips, 15 ring row | | Eric M | 75 Rx | | | Keith C | 3 points Rx2 | | | Taeja | DNF Rx | 175 situps, 190 DU | | Becky g | 210 Rx3 | 2 sets | | Courtney E | 34 Rx2 | lateral hops. 24 ring rows and 10 push ups | | Janalyn | 10 Rx | ring rows | | Hunter M | 88 Rx | | | Kevin E | 290 Rx3 | lat hops. RR | | Scott Chr | 46 Rx | | | Nate D | 231 Rx | 39 dips. 38 ctb | | Charlie | 5 Points Rx2 | | | Saori | 114 Rx | Ring rows | | Caitlin | 15 Rx2 | lateral hops | | JC | 390 Rx3 | Almost finished round sit ups for round 4- 25/30 reps |
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SHRED 2/23/17
(Reps, Rx+, Rx2, Rx3)
Warm up with COACH BOB & BIG SEXY
WORKOUT:
16 min AMRAP
Row or Bike-100 calories
Double Unders-100 reps
Pushballs-100 reps
-----REST 2 mins-----
8 min AMRAP
Row or Bike-50 calories
Tuck Jumps-50 reps
DB Push Press-50 reps
-----REST 2 mins-----
4 min AMRAP
Row or Bike-25 calories
Athletic Burpee-25 reps
Ring Push Ups-25 reps
COOLDOWN
ROMWOD centered on lats chest and calves
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STRENGTH WOD 2/23/17
(Weight)
Week 1 of 6 (Light)
A. Power snatch (preferably every 90 secs)
6-8x5 reps @65%
B. Powerclean and Push Jerk (preferably every 90 secs)
6-8x5 reps @65%
C. Clean Deadlift w pauses
5x5 reps 70%-80% staying light working position and holds
D. Accessory work
Hang Snatch Grip High Pulls-5x5 reps @50% on up (use straps)
Push Press-5x5 reps @60% of C&J on up finish with a Max rep set at 60% tngo
| Taeja | A. 85# B. 85# C. 205# D. 75# Rx | |
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SKILL 11/10/15-2/23/17
(Time, Rx+, Rx2, Rx3)
EMOM for 14 mins
Rx/Rx+ Option
EVEN Mins: L-sit hold-20 secs then with time remaining Plank
ODD Mins: 3-5 Ring Muscle Ups
Rx2 Option
EVEN Mins: Hollow body hold-20 secs with time remaining Flutterkicks
ODD Mins: 3-5 Strict Chin Ups and Strict Dips
Rx3 Option
EVEN Mins: Plank-20-30 secs REST with time left
ODD Mins: 5/5 Push Ups and Band Assisted Pull Ups
| Mitchell R | 7 MU's Rx | First ring MU' s!!! | | Eric M | 21 strict muscle ups Rx | | | Keith C | 25 Strict chin-ups Rx2 | | | Cherise | 14:00 Rx3 | |
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WARM UP 2/23/17
(No Results Tracked)
FOAM ROLL: Hamstrings, Glutes, Forearms,Chest
3 rounds of
Jump Rope or Jumping Jacks-20 reps
Hollow rocks (floor)-10 reps
Sit Ups-10 reps
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Push Ups-10 reps
Ring Rows-10 reps
Dips-5 reps
Strict Pull Ups-5 reps
Hanging leg raises-15 reps
False grip ring rows-10-15 reps
COOLDOWN
Banded Lat Stretch-2 mins R/L
Smash Traps Delts and Chest-2 mins
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