WOD Blog
 | Fri, Nov 3 2017 |  |
| METCON 11/3/17 | STRICT MUSCLE UP 6 WEEK CYCLE! Day 2 10/27/17 | SHRED 11/3/17 | WARM UP 11/3/17 |
METCON 11/3/17
(Reps, Rx+, Rx2, Rx3)
AMRAP in 12 mins of
12-Wallballs(20#/10-14#/9')
12-Pull Ups
12-KB Swings (53#/35#)
GOAL: 210 reps+
Rx+: 30#/10'-20#/9', Sub CTB Pull Ups, DB Snatch 55#/35#
Rx: As written
Rx2: 14#/9'-10#/8', Sub jump CTB or Ring Rows 35#/26#
Rx3: See coach for MODWOD
| 1st | 207 Rx | Saori Fri, Nov 3, 2017 | | 2nd | 156 Rx | Corin Fri, Nov 3, 2017 | | 3rd | 229 Rx2 | Cherise Fri, Nov 3, 2017 | | 1st | 253 Rx | Seth B Fri, Nov 3, 2017 | | 2nd | 242 Rx | Charles G Fri, Nov 3, 2017 | | 3rd | 222 Rx | Eric F Fri, Nov 3, 2017 |
| Spencer Da | 164 Rx | | | Derek A | 221 Rx2 | | | Cherise | 229 Rx2 | 14# WB, ring rows, 35# KB | | Andrew R | 186 Rx | | | Saori | 207 Rx | | | Seth B | 253 Rx | | | Eric F | 222 Rx | | | Corin | 156 Rx | | | Vince | 192 | ModWod: All RX but 44 # KB | | Joshua B | 216 Rx | | | Amalia | 217 Rx2 | 10# WB, jumping, 26# KB | | Keith C | 225 Rx2 | | | Charles G | 242 Rx | | | Hayden O | 111 | 14#, pull-up, 16kg | | Kat | 192 Rx2 | | | Traysen | 204 Rx2 | 14#10' jumping ctb 53# |
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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
| Joshua B | Strict muscle ups Rx | Big chain on food, middle chain on chin upd |
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SHRED 11/3/17
(Check In)
WARM UP with the BEHEMOTH or SETH
Bike Row or Ski erg-50-100 calories
Samson Stretch-1 min
Jog-200 m
Stationary Inchworms-1 min
Jumping Jacks-15 reps or Pogo Jumps
Step Ups-5 reps
Reverse bodyweight lunges-8 reps
WORKOUT:
12 min AMRAP
Agility ladder-Down and back
Box Jump or Step Up-6 reps
DB Snatch-8 reps
Reverse DB Lunges-10 reps (stand on plate to increase ROM)
--REST 2 mins--
12 min AMRAP
Shuttle Run-40 m
Box Overs-6 reps
DB Deadlift-8 reps
Jump Squat-10 reps
ROMWOD
Lower body especially calves and quads
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WARM UP 11/3/17
(Check In)
FOAM ROLL-Lats, Forearms,Delts,Chest,
GROUP WARM UP
Wallballs-15 reps
Praying Pose to hammy-30 secs-1 min
KB Swings-15 reps
Downward Dog alt w Upward-30 secs-1 min
Ring Rows or Jump PU or Strict-15 reps
Hanging Hollow Rocks-15 secs-Hollow body on floor-30 sec
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Band Pull Aparts and Face Pulls-10 reps
Band Straight Arm Pull Downs-15 reps
Band Curls-15-25 reps
Band French Presses-15-25 reps
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