WOD Blog
 | Thu, Mar 2 2017 |  |
 | Welcome: Grant H |
| METCON 3/2/17 | ABCON (after metcon) 10/6/16-3/2/17-7/11/17 | SHRED 5:30 AM ONLY 3/2/17 | STRENGTH WOD 3/2/17 | WARM UP 3/2/17 | Other Results |
METCON 3/2/17
(Reps, Rx+, Rx2, Rx3)
As a team of 2-3 perform
'Team Chipper'
CTB Pull Ups-75 reps*
Burpee Box Jump Overs-100 reps (20'' for All) AHAHAHAHA!
Row-125 calories
Bike-150 calories
*You may also subx3 Ring Rows or Jumping CTB Pull Ups for Rx today.
RULES: Only one partner working at a time, everyone on the team Must participate in all 4 movements
GOAL: Finish as a team or superteam under 21 mins CAP off at 24 mins
STEP UPS ALLOWED FOR BBJO
Rx+: Sub BMU or x3 CTB Pull Up, 24'' for all
Rx: As written
Rx2: 50-75-100-125 for rep scheme same as Rx
Rx3: 40-60-80-100 As an individual or beginner team.
| 1st | 450reps in 19:16 Rx | Katriel-Maria Thu, Mar 2, 2017 | | 2nd | 439 Rx | Josee Thu, Mar 2, 2017 | | 3rd | 337 Rx | Lila Thu, Mar 2, 2017 | | 1st | 450 23:38 Rx | Andrew R Thu, Mar 2, 2017 | | 2nd | 388 Rx | Ben H Thu, Mar 2, 2017 | | 3rd | 380 Rx | Kevin E Thu, Mar 2, 2017 |
| Grant H | 21 Rx | 359 reps Team: STeve Michels | | Steve M | 21 Rx | 359 reps Team: Grant Hagler | | Megan A | 21 | DND 256 REPS | | Ang | 21 | 256 team with Megan | | Mitchell R | Dnf Rx | 244 | | Eric M | 340 REPS Rx | | | Caitlin | dnf Rx | 244. Partner Mitchell | | Cassidy | 330 Rx2 | CASSIDY & DIANA | | Andrew R | 450 23:38 Rx | | | Nick | 24 Rx2 | Finished all reps except 67 calories on assault bike. Partner Kenny P | | Ben H | 388 Rx | w/Strong | | Katriel-Maria | 450reps in 19:16 Rx | With Wes and Sef | | Cherise | 169 | Partner Carolyn: ring rows + jumping CTBx3; | | Taeja | 327 Rx | Jumping CTB; Partners: Jana & Blaynie | | Janalyn | 327 Rx | Ring rows | | Kevin E | 380 Rx | partner: Matt. I did ring rows, all else full RX | | Keith C | 24 Rx2 | DNF | | Lila | 337 Rx | Jump ctb x3 | | Jeremy B | 235 Rx3 | Hotel Mod, 75 curls, 50 burp bench jump overs, 60 Db rows, 50 air squats | | Josee | 439 Rx | mark & mike! | | Tracie | DNF Rx | 56 cal on bike ring rowx3 |
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ABCON (after metcon) 10/6/16-3/2/17-7/11/17
(Reps, Rx+, Rx2, Rx3)
AMRAP in 10 mins of
Band Crunches hold at bottom-20 reps
Band Paloff Press-20 reps R/L
Fallouts or Ab wheel Rollouts-20 reps
Planned: Wed,Sep12,2018 Tue,Oct3,2017 Tue,Jul11,2017 Thu,Mar2,2017 Thu,Oct6,2016 Wed,Feb24,2016 Tue,Jan12,2016| 1st | 200 Rx | Carolyn Tue, Jul 11, 2017 | | 2nd | 165 Rx | Caitlin Thu, Mar 2, 2017 | | 3rd | 160 Rx | Cassidy Thu, Mar 2, 2017 | | 1st | 188 Rx | Eric P Wed, Sep 12, 2018 | | 2nd | 187 Rx | Tyler B Tue, Jan 12, 2016 | | 3rd | 180 Rx | Charlie Wed, Feb 24, 2016
Scott B Tue, Jan 12, 2016 |
| Cassidy | 160 Rx | | | Caitlin | 165 Rx | | | Cherise | 0? Rx | Forgot to count | | Jeremy B | 90 Rx3 | Hotel mod, 3 rds, 5 plate ups, 10 sit-ups, 15 toe touches | | Keith C | 60 Rx | |
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SHRED 5:30 AM ONLY 3/2/17
(Check In)
WARM UP WITH THE ONE THEY CALL BOB
WORKOUT:
7 rounds
Burpee Broad Jump-10 m
Russian swing-20 reps
------------------------REST 1 min
7 rounds
Burpee Pull Up-7 reps
Push Ups-20/15 reps
------------------------REST 1 min
7 rounds
Burpee to Target 6''-7 reps
Row-20/15 calories
COOLDOWN:
ROMWOD program centered on Delts Chest arms and back.
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STRENGTH WOD 3/2/17
(Weight)
Week 2 of 6 (Light)
A. Power snatch (preferably every 90 secs)
6-8x4 reps @70%
B. Powerclean and Push Jerk (preferably every 90 secs)
6-8x4 reps @70%
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 @55% on up (use straps)
Push Press-5x5 reps @65% of C&J on up finish with a Max rep set at 65% tngo
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WARM UP 3/2/17
(Check In)
FOAM ROLL-Calves,Chest,Delts,Lats 30-60 secs
GROUP WARM UP
Upon arrival Bike or Row-2 mins
-----------------------------
then 2-3 rounds
Jumping Jacks-10 reps
Burpee-5 reps
Jumping Pull Up or Ring row or pull Up strict-5 reps
-----------------------------
Samson Stretch-20 secs R/L
Walking Plank-20 secs
Side Plank-20 secs R/L
COOLDOWN
Band OH Stretch-2 mins
Smash Chest and Delts w lacrosse ball-2 mins
Calf Stretch-2 mins R/L
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