WOD Blog
 | Tue, Nov 7 2017 |  |
| METCON 11/7/17 | STRICT MUSCLE UP 6 WEEK CYCLE! Day 1 11/7/17 | WARM UP 11/7/17 | SHRED 11/7/17 |
METCON 11/7/17
(Reps, Rx+, Rx2, Rx3)
AMRAP-5 mins
Assault Bike-12/9 cals
Pull ups-12 reps
--REST 1 min--
AMRAP-5 mins
Rower-12/9 cals
HSPU-12 reps (1 abmat/2 abmats)
--REST 1 min--
AMRAP-5 mins
TTB-12 reps
Box Overs-12 reps (24''/20'')
GOAL: 245 reps+
Rx+: Sub CTB Pull Up, KTE, Deficit HSPU 45# plate
Rx: As written
Rx2: Sub Ring Rows, KTC, HRPU STEP UPS ALLOWED 20''/16''
Rx3: See coach for MODWOD
| 1st | 209 Rx | Saori Tue, Nov 7, 2017 | | 2nd | 165 Rx | Rachel T Tue, Nov 7, 2017 | | 3rd | 143 Rx | Emily M Tue, Nov 7, 2017 | | 1st | 330 Rx | David P Tue, Nov 7, 2017 | | 2nd | 251 Rx | Joshua B Tue, Nov 7, 2017
Charles G Tue, Nov 7, 2017 | | 3rd | 238 Rx | Mitchell D Tue, Nov 7, 2017 |
| Spencer Da | 163 Rx2 | | | Spencer Ch | 200 Rx | | | Derek A | 238 Rx2 | | | Tracie | 200 Rx2 | | | Lance | 238 Rx2 | | | Brenda L | 232 Rx2 | | | Katheryn | 212 Rx2 | | | Luis Mu | 214 Rx | | | Vince | 240 Rx2 | | | Emily M | 143 Rx | | | Cherise | 231 Rx2 | | | Bill | 208 Rx2 | | | Megan A | 205 Rx2 | | | Mitchell D | 238 Rx | | | Scott B | 98 Rx | | | Saori | 209 Rx | | | Keith C | 233 Rx2 | | | David P | 330 Rx | no AB mat | | JASON BEN | 202 Rx2 | | | Rachel T | 165 Rx | | | Steve T | 204 Rx2 | Rx until PU and KTC on 2nd round | | Eric F | 222 Rx | | | Melissa D | 200 | Sub row for 200m run. Sub weighted sit ups. | | Charles G | 251 Rx | | | Joshua B | 251 Rx | | | Kelley | 168 Rx | |
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STRICT MUSCLE UP 6 WEEK CYCLE! Day 1 11/7/17
(Check In)
Week 3 of 6
5 rounds
Min 1: Strict CTB Chin Ups-Max consecutive 7+
Min 2: Ring Dips -Max consecutive 7+
Min 3: REST
Then after
30-Jump to supports controlled negatives*
30-False Grip Ring Row
*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 11/7/17
(Check In)
FOAM ROLL-Calves,Forearms,Quads,Glutes,Traps 30-60 secs
GROUP WARM UP
2 rds
Bike or Row-30 secs
Hanging Hollow Rocks-30 secs
Ring Rows then CG Push Ups-30 secs
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Band Shoulder Press-10 reps
Band Pull Aparts-10 reps
Thumbs Up-20 reps
Walking Plank-20 secs
Pull Up hold-20 secs
Handstand Hold-20 secs
Pull Ups/TTB Strict-5-7 each
Matador Dip or Ring Dip-5-7 reps
COOLDOWN
Couch stretch-2 mins R/L
Band OH Stretch-1 min R/L
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SHRED 11/7/17
(Reps, Rx+, Rx2, Rx3)
WARM UP-with TODD OR SETH
Try test round each round should take athlete 2:30-3:00 mins adjust reps up or down if needed
WORKOUT:
7-4 mins rounds
DB single STO-12 reps
Pull Ups or Ring Rows-9 reps
V-Ups-15 reps
Double Unders-50 reps
Finish within 15 secs on all rounds.
ROMWOD
Lats upper body and hip flexors
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