WOD Blog
 | Fri, Sep 22 2017 |  |
| C&J Complex/Muscle Up 9/22/17 | SKILL WORK 8/1/17-9/2/17 | WARM UP 8/1/17 | SHRED 6/22/17-6/25/18 |
C&J Complex/Muscle Up 9/22/17
(Reps, Rx+, Rx2, Rx3)
EMOM for 14 Alternating rounds
C&J Complex/Muscle Up Ladder
Min 1: 3 Complexes*(95#/65#)
Min 2: Bar or Ring Muscle Up-AMRAP
Min 3: 3 Complexes(115#/75#)
Min 4: Muscle Up-AMRAP
Min 5: 2 Complexes (135#/95#)
Min 6: Muscle Up-AMRAP
Min 7: 2 Complexes (165#/115#)
Min 8: Muscle Up-AMRAP
Min 9: 2 Complexes (195#/135#)
Min 10: Muscle Up-AMRAP
Min 11: 1 Complexes (215#/155#)
Min 12: Muscle Up-AMRAP
Min 13: 1 Complex (235#/175#)
Min 14: Muscle Up-AMRAP
SCORE/GOAL:Total number of Muscle Ups/25/15 MU!
*C&J Complex is
Clean
Front Squat
Jerk
Rx+: Begin at 135#/95# then 265#/185#-285#/200#
Rx: As written can be BMU or RMU or any combo
Rx2: Begin at 75#/55# Sub Jumping BMU
Rx3: See coach for DB individual mod, Sub Jumping CTB PU
| 1st | 20 Rx+ | Julia Goldst Fri, Sep 22, 2017 | | 2nd | 18 Rx | Josee Fri, Sep 22, 2017 | | 3rd | 40 Rx3 | Larissa Fri, Sep 22, 2017 | | 1st | 6 Rx+ | Eric P Fri, Sep 22, 2017 | | 2nd | 43 Rx | Charles G Fri, Sep 22, 2017 | | 3rd | 35 Rx | Joshua B Fri, Sep 22, 2017 |
| Jonathan K | 16 Rx | Finished all complex, did BMU | | Charles G | 43 Rx | | | Andrew R | 11 Rx | RMU | | Josee | 18 Rx | BMU, got to 155 | | Vince | 28 Rx2 | Got to 115# | | Hilo | 26 Rx | My back. :( | | Luis Mu | 11 Rx | BMU | | Mitchell D | 32 Rx | cleared ladder | | Eric P | 6 Rx+ | hit 235, didn't realize the next one was 285 and missed! | | Deven D | 20 Rx | | | Julia Goldst | 20 Rx+ | Hit 185 for complex and then did 205 for a clean and jerk PR, ring mu | | Joshua B | 35 Rx | | | Larissa | 40 Rx3 | Mostly worked on form for complexes, did ring pull ups from the floor |
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SKILL WORK 8/1/17-9/2/17
(Weight, Rx+, Rx2, Rx3)
A1. Weighted Ring/Matador Dip or Strict HSPU-10-8-8-6-6-4
Paired with
A2. Chin Up hold (Chin over bar not on it)-20 secs+5-10 sec negative.
*Increase in weight or ROM(HSPU) if able, but keep body hollow for Chin up and work towards position and control looking down not up with head.
**For advanced gymnasty people perform
Strict Muscle Ups-1-3 reps every 90 secs for 10 rds
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WARM UP 8/1/17
(Check In)
FOAM ROLL-Roll out upper quads, abs,lats,forearms again. Delts middle and back, use lacrosse balls for smaller muscles
GROUP WARM UP
Row or bike up to
1-2 miles interval style 30 secs ON 30 sec OFF
during off Upward Dog or Standing Forward Fold
---------------------------------------
Hanging Hollow Rocks-20 secs
Hang w scap retractions-20 secs
Hanging KTC-Leg Raise-TTB-Pull Ups--3 reps of each
Kipping Pull Ups-5-10 reps
Handstand Hold-20 secs (Beginners feet on box or less inclined)
Ring Dips-5-10 reps (Beginners feet on box or less inclined)
Practice
C&J Complex-3-5 times w barbell
Powerclean-1 rep
Front Squat-1 rep
Jerk-1 rep
COOLDOWN
Band OH Stretch-2 mins R/L
Upward Dog and/or Scorpion stretch-1-2 mins
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SHRED 6/22/17-6/25/18
(Reps)
WARM UP via TODD
WORKOUT: 8 rounds
2 min AMRAP's*
Burpee-6 reps
Pushball-12 reps
DB GTO-6 reps (moderate/heavier weight)
Jumping CTB Pull Up-12 reps
DB Snatch-6 reps
KTE-12 reps
1 min REST
*If you finish all the way through start back at the top
ROMWOD on Shoulder and Back
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