WOD Blog
 | Fri, Oct 27 2017 |  |
| HAPPY HALLOWEEN ZOMBIE WOD! 7PM ONLY! | STRICT MUSCLE UP 6 WEEK CYCLE! Day 2 10/27/17 | METCON 10/27/17 | WARM UP 10/24/17 | SHRED 10/27/17 |
HAPPY HALLOWEEN ZOMBIE WOD! 7PM ONLY!
(Rounds, Rx+, Rx2, Rx3)
'DEATH BY ZOMBIES'
Every 3 mins on 3 mins
Burpees-10 reps
Air Squats-10 reps
Sit Ups-10 reps
Run for dear life-150 m
RULES & SCORING:
Zombies will always run to eat your brains at 2 min mark they can only catch you running the same direction.
Rounds 2,3 & 4 reps increase by 1 on each movement.
Rounds 5-6-7 etc. reps increase by 2 on each movement.
Once a zombie catches you and eats your brains, your score is done and you have the option to become a zombie or eat junk food instead.
GOAL: Have fun!! AND/OR be the last human left alive!! Lets burn off some Halloween calories!
|
STRICT MUSCLE UP 6 WEEK CYCLE! Day 2 10/27/17
(Time)
This a 30 mins session that is part of a 2xweek Tue,Fri- 6 WEEK Strict Ring Muscle Up Progression beginners will work on a getting 5-7 CTB Chin Ups or their first chin up before tackling RMU.
Week 2 of 6
Weighted CTR Chin Ups-3-3-3-3-3
Weighted Ring Dips-3-3-3-3-3
then
collect 4-6 sets every 2 mins of
False Grip hold-7x5-10 secs
then
30-Feet elevated Ring Rows
30-Matador Dips feet on ground
|
METCON 10/27/17
(Reps, Rx+, Rx2, Rx3)
AMRAP in 9 mins
Pull Up-15 reps
Clean & Jerk-6 reps (135#/95#)
OR Bench Press 9 reps (165#/115#)
GOAL: 115 reps+
Rx+: 185#/125#, 205#/135# BP, Sub CTB Pull Up
Rx: As written
Rx2: 95#/65#, Sub Push Ups 21 jump CTB or 9 pull ups
Rx3: DB Hangclean & Jerk 35#/20#, Sub DB bench press 35#/20# Ring Rows
| 1st | 84 Rx | Rachel T Fri, Oct 27, 2017 | | 2nd | 80 Rx2 | Melissa D Fri, Oct 27, 2017 | | 1st | 104 Rx+ | Charles G Fri, Oct 27, 2017 | | 2nd | 143 Rx | Seth B Fri, Oct 27, 2017 | | 3rd | 94 Rx | Deven D Fri, Oct 27, 2017 |
| Charles G | 104 Rx+ | | | Nick | 56 Rx2 | | | Ryan Pow | 87 Rx | | | Vince | 115 Rx2 | 95# BP & Kipping PU | | Rachel T | 84 Rx | C&J | | Melissa D | 80 Rx2 | strict pull ups 85# bench press | | Seth B | 143 Rx | Fun combo of strict to kips and mixed grips BP | | Deven D | 94 Rx | |
|
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
-----------------------
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
---------------------------------
Barbell Hangclean High Pull-3 reps
Hangclean-3 reps
Push Press-3 reps
Push Jerk-3 reps
|
SHRED 10/27/17
(Check In)
WARM UP w THE BEHEMOTH OR SETH
Beep test 3 rds
Jump 50 singles or 25 DUs
Burpee 7 reps
Hanging hollow 30 secs
Strict TTB 7 reps
Light DB snatch-7 reps
WORKOUT:
Run-800 m
Double Unders-75 reps
----------------------
Burpee-30-20-10 reps
TTB-30-20-10 reps
DB STO single arm-30-20-10 reps
----------------------
Double Unders-75 reps
Run-800 m
ROMWOD
Upper body calves
|
