WOD Blog
 | Tue, Oct 24 2017 |  |
 | Happy Birthday: Camron |
| STRICT MUSCLE UP 6 WEEK CYCLE! | WARM UP 10/24/17 | SHRED 10/24/17 | METCON 10/24/17 |
STRICT MUSCLE UP 6 WEEK CYCLE!
(Reps, Rx+, Rx2, Rx3)
Week 2 of 6
EMOM alternating for 10 mins
Min 1: Strict CTB Chin Ups-Max consecutive 5+
Min 2:Ring Dips-Max consecutive 5+
then
collect 2 mins in False Grip Hold at full extension or with feet on ground for beginners
REST 30 sec after each False Grip Hold
*Set up rings slightly higher to encourage a necessary jump to lock out. This is to work on catching strength/stability.
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WARM UP 10/24/17
(Check In)
FOAM ROLL-Lats, Forearms,Delts,Chest,
GROUP WARM UP
EMOM-6 mins
EVENS
Ring Rows-5-8 reps
Close Grip Push Ups-5-8 reps
ODDS
Jog-150 m
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Band Pull Aparts and Face Pulls-10 reps
Band Straight Arm Pull Downs-15 reps
Matador Dips-5-10 reps
5 Strict Chin Ups or Pull Ups
10 Hanging Hollow Rocks
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Barbell Hangclean High Pull-3 reps
Hangclean-3 reps
Push Press-3 reps
Push Jerk-3 reps
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SHRED 10/24/17
(Check In)
WARM UP-With TODD or SETH
FOAM ROLL-Forearms,Calves,Chest and lats
3 rounds
5-10 Push Ups
5-10 Ring rows
5-10 KTC
JOG-100 m
WORKOUT:long chipper-30 min CAP.
--RUN-600m--
6 rounds
Push Ups-5 reps
CTB Pull Ups-5 reps
TTB-5 reps
--RUN-400 m--
4 rounds
Push Ups-10 reps
Pull Ups or JUMP CTB PU-10 reps
KTC-10 reps
--RUN-200 m--
2 rounds
Push Ups-20 reps
Ring Rows or Jumping PU-20 reps
Sit Ups-20 reps
--RUN-100 m--
ROMWOD
Full Body especially lats and calves
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METCON 10/24/17
(Time, Rx+, Rx2, Rx3)
Hang powerclean (165#/115#) 1-2-3-4-5-6-7-8-9-10
Rower OR Assault Bike 10-9-8-7-6-5-4-3-2-1
After each round perform 20 DU's
GOAL: Finish under 12 mins CAP at 16 mins
Rx+: Use Bodyweight on Clean
Rx: As written (Look at GOAL before choosing factor in transitions)
Rx2: 95#/65# Lateral hops after each.
Rx3: Sub DB Clean 35#/20#, NO DU's
| 1st | 13:43 Rx | Melissa D Tue, Oct 24, 2017 | | 2nd | 16:00 Rx | Lily Jon Tue, Oct 24, 2017
Katriel-Maria Tue, Oct 24, 2017 | | 3rd | 12:57 Rx2 | Lindsey B Tue, Oct 24, 2017 | | 1st | 14:50 Rx+ | Charles G Tue, Oct 24, 2017 | | 2nd | 16:00 DNF Rx+ | Luis Mu Tue, Oct 24, 2017
Andrew R Tue, Oct 24, 2017 | | 3rd | 12:08 Rx | Seth B Tue, Oct 24, 2017 |
| Charles G | 14:50 Rx+ | | | Kalani | 14:16 Rx | | | Derek A | Dnf Rx2 | Got to hops in round 9 | | Andrew R | 16:00 DNF Rx+ | 8+1 | | Katheryn | 16:00 DNF Rx2 | finished round 10 cleans and cal. | | Luis Mu | 16:00 DNF Rx+ | 8+2 | | Cherise | 14:56 Rx2 | 65#, row, double unders | | Vince | 11:42 Rx2 | | | Katriel-Maria | 16:00 DNF Rx | i just had to finish my dus and then i woulda finished | | Seth B | 12:08 Rx | Not a single set of DUs unbroken all 3-4 sets WTF | | Lily Jon | 16:00 Rx | 224 reps | | Saori | 15:38 Rx2 | 95# DU | | Keith C | 16:00 DNF 9Rds Rx2 | | | Melissa D | 13:43 Rx | | | Kendrick | 16.00 Rx2 | | | Lindsey B | 12:57 Rx2 | 65# row DU’s |
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