WOD Blog
 | Thu, Mar 23 2017 |  |
| METCON 3/23/17 | SKILL WORK 3/23/17 | SHRED 1/13/17-3/23/17 | STRENGTH WOD 3/23/17 | WARM UP 3/23/17 |
METCON 3/23/17
(Time, Rx+, Rx2, Rx3)
PARTNER WOD
With someone you like or as a lone wolf who rides alone perform
6 rounds of
Simultaneous Run-150 m (one partner must hold a medball)
OR Simultaneous 15/12 Calorie Bike or Row
Burpee Box Jumps-20 reps as a team (24''/20'')
then
6 rounds of
CTB Pull Up-20 reps as a team
STO-20 reps as a team (95#/65#)
RULES: You may partition reps as desired but you must stay in order.
GOAL: Finish as a team under 22 mins CAP off at 26 mins
STEP UPS ALLOWED
Rx+: Sub 30#/20# MB, 30''/24'', Ring MU and STO- 135#/95#
Rx: As written
Rx2: No burden run, 20'', Sub Reg pull up or CTB jumpx2 ,DB 35#/20# STO
Rx3: See coach for modwod
| 1st | 23:43 Rx | Josee Thu, Mar 23, 2017 | | 2nd | 27:52 Rx | Rachel T Thu, Mar 23, 2017 | | 3rd | DNF10rds =10 Rx2 | Tracie Thu, Mar 23, 2017 | | 1st | 21:05 Rx | Mark Mic Thu, Mar 23, 2017
Steve M Thu, Mar 23, 2017 | | 2nd | 21:13 Rx | Mitchell R Thu, Mar 23, 2017
Andrew R Thu, Mar 23, 2017 | | 3rd | 29:57 Rx | Brandon C Thu, Mar 23, 2017
Jacob W Thu, Mar 23, 2017 |
| Andrew R | 21:13 Rx | | | Steve M | 21:05 Rx | | | Mark Mic | 21:05 Rx | | | Josee | 23:43 Rx | lone wolf | | Mitchell R | 21:13 Rx | | | Rachel T | 27:52 Rx | Partnered with my best girl Jade! | | Tracie | DNF10rds =10 Rx2 | | | Eric P | 32:00 Rx | DNF - lone wolf - got to 16 CTB on first round - allergy cough is back baby! So takin' it easy | | Sterling | 32:00 DNF Rx | Got through 11 CTB of round 4. With Scott. | | Cherise | 32:00 DNF Rx2 | Goodness, how do you do it? Props to those who finished. | | Seth B | 21:17 | w katriel | | Scott B | 32:00 Rx | Got through 11 CTB of round 4 with Sterling | | Lila | 28:56 Rx2 | Rx all except ref pull ups | | Kevin E | 24:55 Rx2 | partner: Garrett. still doing step up because of shin. jump CTB. 75# STO. | | Keith C | 25:00 Rx2 | Lone wolf | | Amalia | 30:24 Rx2 | Lone wolf. Rx except did normal pull ups | | Jacob W | 29:57 Rx | | | Brandon C | 29:57 Rx | | | Janalyn | 27:46 Rx2 | w/Robson. All Rx except CTB, did jumping CTB. |
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SHRED 1/13/17-3/23/17
(Time)
Warm up w Coach Bob
Workout: Redo-redemption
With a 40 min CAP
Row-3000 m
Plate Push-200 m 70#/50#
Dumbbell Deadlift or Wallballs-100 reps
Seal Walk-200 m
Bike-3 miles
GOAL: See if you can finish!!!
COOLDOWN:
Full body stretches
| 1st | 38:03 Rx | Sarah G Thu, Mar 23, 2017 | | 2nd | 39:30 Rx | McKenzie J Thu, Mar 23, 2017 | | 1st | 36:28 Rx | Vince Fri, Jan 13, 2017 | | 2nd | 37:24 Rx | Spencer Ch Thu, Mar 23, 2017 | | 3rd | 40:00 DNF Rx | Keith C Fri, Jan 13, 2017 |
| Spencer Ch | 37:24 Rx | | | Sarah G | 38:03 Rx | | | McKenzie J | 39:30 Rx | |
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STRENGTH WOD 3/23/17
(Weight)
Week 5 of 6 (Light/Moderate)
A. Power snatch (preferably every 90 secs)
8x2 reps @80%
B. Powerclean and Push Jerk (preferably every 90 secs)
8x2 reps @80%
C. Clean Deadlift w pauses
6x4 reps 85% or staying light working position and holds +5-10#
D. Accessory work: Work with coach on individual accessory work i.e Jerks for Carolyn and Hayden(Make sure Hayden does this), Pulls for Taeja Squats for Mitch etc.
Hang Snatch Grip High Pulls-6x4 reps @60% on up (use straps)
Push Press-6x4 reps @70% of C&J on up finish with a Max rep set at 65% tngo
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WARM UP 3/23/17
(Check In)
FOAM ROLL-Lats,Forearms,Biceps,QUADS, Traps 30-60 secs per group
GROUP WARM UP
Jump Rope-1-2 mins
w rope Passthroughs-10 reps
Walking Plank-30 secs
Burpee Tuck Jumps-10 reps
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Thumbs up-30 secs
Superman to Hollow holds-5 of each
Hanging hollow rocks-30 secs
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Strict Pull Up or assisted-5-10 reps
Jog-150m
Press Complex-5 reps each
COOLDOWN
Band OH Stretch and Lateral opener-2 mins R/L
Couch Stretch-2 mins R/L
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