WOD Blog
 | Mon, Aug 7 2017 |  |
| OUR 2223 INTERVALS 8/7/17 | WARM UP 11/4/16-8/7/17 | WEIGHTLIFTING 8/19/16-7/5/17 | SHRED 8/7/17 | METCON #2 GHETTO BANGER 8/7/17 | Other Results |
OUR 2223 INTERVALS 8/7/17
(Reps, Rx+, Rx2, Rx3)
'OUR 2223 INTERVALS'
2 MINS ON 1 MIN OFF
10-Pull Ups
10/7 calorie Row or Bike
then with any time remaining
AMRAP of Overhead Squat (115#/75#)
4th round don't rest; go until 75 reps of OHS are complete or the 12 min timer sounds.
GOAL: Get past 50 OHS
Rx+: Sub Rope climb 2 ascents 15' and our Ghetto Ski erg 135#/95#
Rx: As written
Rx2: Sub 10 Ring Rows and Front Squats 95#/65#
Rx3: Sub 10 Jumping Pull Ups and Goblet Squats 53#/35#
| 1st | 63 Rx | Josee Mon, Aug 7, 2017 | | 2nd | 56 Rx | Saori Mon, Aug 7, 2017 | | 3rd | 37 Rx | Janalyn Mon, Aug 7, 2017 | | 1st | 75 Rx | Clint Mon, Aug 7, 2017 | | 2nd | 61 Rx | Eric P Mon, Aug 7, 2017 | | 3rd | 56 Rx | John Lu Mon, Aug 7, 2017 |
| Spencer Ch | 26 Rx2 | OHS at 95 | | Jared A | 20 Rx2 | 95# OHS | | Scott B | 9 Rx | | | Carolyn | 29 Rx2 | | | Vince | 42 Rx2 | Pullups, 95# FS | | Ryan Pow | 21 Rx | | | Luis Mu | 15 Rx | | | Saori | 56 Rx | | | Josee | 63 Rx | | | Keith C | 40 Rx2 | | | Eric P | 61 Rx | | | David V | 43 Rx2 | | | Janalyn | 37 Rx | | | Clint | 75 Rx | sub front squats for overhead #115 | | John Lu | 56 Rx | | | Anthony A | 30 Rx2 | | | Jeremy B | 15 Rx2 | pull ups | | Kaddie | 31 Rx | RX was hard but glad I did it | | Deven D | 45 Rx | | | Traysen | 25 Rx2 | Ring rows, rowing and 95# OHS | | Brandon C | 30 Rx2 | OHS - 95# | | Josh C | 22 Rx | |
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WARM UP 11/4/16-8/7/17
(Check In)
FOAM ROLL-Chest,Delts,Lats,Quads,Traps 30-60 secs use lacrosse ball or softball
GROUP WARM UP
Work in groups of 2-3
Bike-1 min
Burpee Jumping Jacks-1 min
D ball over shoulder or Plate to OH-1 min
Hanging Hollow rocks to hold-1 min
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Band Pull downs and pull aparts-10 each
Band Pushdowns-10-15 reps
Thumbs Up-30 secs
Push Ups-10 reps
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Ring Dips or Jump to Support-5-10 reps
Pull Ups-5-10 mins kip or strict
COOLDOWN
partner chest stretch-20 secs R/L
Wall forearm and chest stretch-20 secs R/L
Lat stretch-20 secs R/L
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WEIGHTLIFTING 8/19/16-7/5/17
(Weight)
MAX! Spend 25-30 mins working up to a single recommended
E2MO2M for coaches
Snatch
1-1-1-1-1-1-1-1-1
Work up to a new 1RM for more experienced and flexible try to catch in a Squat Snatch for tight people and beginners take from 2-3'' below the knee and put this in notes
| 1st | 100 Rx | Josee Mon, Aug 7, 2017 | | 2nd | 91.6 Rx | Cherise Mon, Aug 7, 2017 | | 3rd | 90 Rx | Saori Mon, Aug 7, 2017 | | 1st | 251.5 Rx | Brandon He Mon, Aug 7, 2017 | | 2nd | 185 Rx | Brandon C Mon, Aug 7, 2017 | | 3rd | 180 Rx | Ryan Pow Mon, Aug 7, 2017 |
| 1st | 140 Rx | Taeja Wed, Jul 5, 2017 | | 2nd | 125 Rx | Katriel-Maria Fri, Aug 19, 2016 | | 3rd | 102.2 Rx | Cherise Fri, Aug 19, 2016 | | 1st | 251.5 Rx | Brandon He Mon, Aug 7, 2017 | | 2nd | 212 Rx | David P Fri, Mar 31, 2017 | | 3rd | 205 Rx | Charles G Fri, Aug 19, 2016 |
| Brandon He | 251.5 Rx | | | Jared A | 135 Rx | | | Scott B | 135 Rx | | | Carolyn | 74.4 Rx | 75....nope: I freaking have a mental block on 75# 😰 | | Cherise | 91.6 Rx | | | Vince | 75# Rx | Trying to work on hip pop and form | | Ryan Pow | 180 Rx | | | Carl | 165 Rx | | | Luis Mu | 145 Rx | | | Saori | 90 Rx | full snatch. Kinda happy to hit 90 after 4-5 month break from snatching | | Josee | 100 Rx | PR! | | David V | 135 Rx | First time snatching | | Anthony A | 135 Rx | 10# PR | | Deven D | 175 Rx | | | Brandon C | 185 Rx | | | Derek A | 120 Rx | |
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SHRED 8/7/17
(Check In)
WARM UP- Hit 10 reps of each movements after jumping rope for 1 min and Rowing 750 m or biking 1 mile
WORKOUT: On the mins 4 rounds
Min 1: Pushballs
Min 2: Medball cleans
Min 3: DB Push Press single arm
Min 4: DB Snatch alternating
Min 5: Burpee Box Overs
ROMWOD
Focus on chest shoulders and hips
| Carolyn | Yes | Did it | | Cherise | Yes | You back-to-back people are beasts! That was brutal. | | Carl | Yes | |
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METCON #2 GHETTO BANGER 8/7/17
(Time)
Coaches this can be done before 2223 Intervals if you have a large class. shorten the Snatch time to 20 mins and allow them to choose.
For time!
40/30 Cal Assault Bike
50-Sledges to tire 16#/10#
GOAL: Finish under 4 mins CAP at 6 mins
Rx: As written
| Steve T | 4:40 Rx | | | Spencer Ch | 2:34 Rx | | | Jared A | 4:28 Rx | | | Charles G | 2:59 Rx | | | Rebecca C | 6:00 | 22 Sledges | | Mark Ch | 6:00 | 33 Sledges |
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