WOD Blog
 | Tue, Mar 7 2017 |  |
| SKILL 1/2/18 | METCON 3/7/17 | STRENGTH WOD 3/7/17 | WARM UP 3/7/17 | SHRED 3/7/17 | Other Results |
SKILL 1/2/18
(Rounds)
First 12-16 mins of class OR After metcon Class chooses
In groups of 2-3 perform Rope Climb.
Depending on experience collect 10-15-15' ascents(rounds) of any of these
1. Feet on ground arms only
2. Spanish wrap
3. J-hook
4. Legless
5. L-Rope Climb
Put in notes what style you did.
Planned: Tue,Jan2,2018 Thu,Aug3,2017 Tue,Mar7,2017 Wed,Sep9,2015 Wed,Sep2,2015 Wed,Aug26,2015| 1st | 5 | Cherise Tue, Mar 7, 2017 | | 2nd | 4 | Lila Tue, Mar 7, 2017 | | 1st | .75 Rx | Kevin E Tue, Mar 7, 2017 | | 2nd | 15 Rx | Spencer Ch Tue, Mar 7, 2017 | | 3rd | 6 Rx | Jeremy B Tue, Mar 7, 2017 |
| 1st | 10-15 Rx | Saori Thu, Aug 3, 2017 | | 2nd | 5 Rx | Katriel-Maria Wed, Aug 26, 2015 | | 3rd | 4 Rx | Carolyn Wed, Aug 26, 2015 | | 1st | .75 Rx | Kevin E Tue, Mar 7, 2017 | | 2nd | 15 Rx | Spencer Ch Tue, Mar 7, 2017 | | 3rd | 12 Rx | Jonathan K Wed, Sep 9, 2015
Carl Wed, Sep 2, 2015 |
| Spencer Ch | 15 Rx | I heart rope climbs | | Jeremy B | 6 Rx | Spanish | | Cherise | 5 | feet on ground, arms only | | Scott B | 3 Rx | | | Lila | 4 | 12' j hook | | Kevin E | .75 Rx | span | | Vince | 3 | J hook |
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METCON 3/7/17
(Reps, Rx+, Rx2, Rx3)
7 rounds for time of
Box Jump-30 reps (24''/20'')
Burpee-30 reps
GOAL: Finish under 24 CAP off at 24 mins NOW Rep GOAL 340+
STEP UPS ALLOWED AT RX2/RX3
Rx+: 30''/24''
Rx: As written
Rx2: Sub athletic burpees, 20''
Rx3: Same as Rx2. Cut reps down to 20 of each.
| 1st | 420 21:30 Rx | Julia Goldst Tue, Mar 7, 2017 | | 2nd | 362 Rx | Janelle Tue, Mar 7, 2017 | | 3rd | 353 Rx | Lila Tue, Mar 7, 2017 | | 1st | 420 19:36 Rx | Christopher T Tue, Mar 7, 2017 | | 2nd | 420 23:49 Rx | Steve M Tue, Mar 7, 2017 | | 3rd | 365 Rx | Eric M Tue, Mar 7, 2017 |
| Spencer Da | 323 Rx2 | half step ups to keep moving | | Steve M | 420 23:49 Rx | | | Spencer Ch | 359 Rx | | | Caitlin | 265 Rx2 | | | Eric F | 317 Rx | | | Eric M | 365 Rx | | | Janalyn | 245 Rx | | | Tracie | 360 Rx2 | | | Scott B | 280 Rx3 | 7x40 24' box at 22:37 | | Taeja | 285 Rx | | | Brooke K | 315 Rx2 | rx burpees/ step ups | | Luis Mu | 255 Rx | | | Jeremy B | 270 Rx2 | 30' step up's, reg burpees 30x30 | | Cherise | 198 Rx | | | Saori | 349 Rx | | | Ang | 277 Rx | | | Trent | 330 Rx | | | Julia Goldst | 420 21:30 Rx | | | Wesly | 320 Rx | | | Lila | 353 Rx | | | Vince | 342 Rx | | | Corin | 195? Rx3 | I lost count on how many rounds I finished. Maybe 5? | | Christopher T | 420 19:36 Rx | | | Keith C | 225 Rx | | | Charlie | 270 Rx2 | | | Lily Jon | 278 Rx | | | Steve T | 290 Rx | W/ 20' Box | | Amalia | 273 Rx | | | Tory | 334 Rx | | | Kevin E | 210 Rx | | | Elli | 335 Rx2 | Mix of Box J's and step ups | | Brandon C | 180 Rx3 | | | Todd N | 335 Rx | | | Carolyn | 254 Rx2 | Still recovering | | Janelle | 362 Rx | | | Kristen Od | 315 Rx | |
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STRENGTH WOD 3/7/17
(Weight)
Week 3 of 6 (Moderate)
A. Snatch Complex
Mid Thigh-1 rep
Below Knee-1 rep
Snatch balance or OHS-1 rep
OHS-1 rep
(BEAT LAST WEEKS HEAVIEST!)
6-8 sets from 70 on up to 90% if able
B. Clean and Jerk Complex
Clean-1 rep
Front Squat-1 rep
Split Jerk or PJ-1 rep
Split Jerk-1 rep
(BEAT LAST WEEKS HEAVIEST!)
6-8 sets from 70 on up to 90% if able
C. Snatch Pulls(use straps)
*Beginners do Snatch Deadlifts
6x4@90%
D. Clean Pulls(use straps)
6x4@90%
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WARM UP 3/7/17
(Check In)
FOAM ROLL-Calves,Chest,Lats,Delts-30-60 secs
GROUP WARM UP
3 min AMRAP
Burpee-5 reps
Jog Down and back-20 m
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Downward/Upward Dog-20 secs
Side Plank-20 secs R/L
Step up and down-10 reps
Box Jump-10 reps
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Rope Rows-5 time or Ring Rows
Practice Rope tech with coach
COOLDOWN
Band OH Stretch-30 secs R/L
Band Hamstring Stretch-30 secs R/L
Calf Smash-2 mins
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SHRED 3/7/17
(Time, Rx+, Rx2, Rx3)
WARM UP WITH BOB
WORKOUT: 6 rounds
2 mins-Row at 2:00 min pace/2:10 min pace
then in 2 mins
Push Ups-15 reps (mix grips)
Ring Rows-15 reps
Medball Cleans*-AMRAP with time remaining
Some may sub DB Squat Cleans
COOLDOWN
ROMWOD-Shoulders,Lats,Quads
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