WOD Blog
 | Fri, Nov 10 2017 |  |
 | Happy Birthday: MANAGER |
| KILL CLIFF TEAM CHALLENGE RX 11/10/17 | METCON 11/10/17 | STRICT MUSCLE UP 6 WEEK CYCLE! Day 2 11/10/17 | WARM UP 11/10/17 | SHRED 11/10/17 |
KILL CLIFF TEAM CHALLENGE RX 11/10/17
(Reps, Rx+, Rx2, Rx3)
KILL CLIFF TEAM CHALLENGE RX!
AMRAP in 7 mins
Rope Climbs-9 Ascents
DB STO-40 reps (70#/50#)
with time remaining
Assault Bike-MAX Calories
You must stay in order but can partition work as desired MAX team size is 3 people.
GOAL: Be the winning team that gets a KILL CLIFF!!
Rx: As written
Rx2: Sub barbell 50#/35#, Rope Rows-12 times
Rx3: Sub DB's 35#/20#, Sub Banded Chin Ups-20 reps
| 1st | 80 Rx | Melissa D Fri, Nov 10, 2017 | | 2nd | 29 Rx | Rachel T Fri, Nov 10, 2017 | | 3rd | 80 Rx2 | Saori Fri, Nov 10, 2017 | | 1st | 145 with Devin Rx | Toa Fri, Nov 10, 2017 | | 2nd | 58 Rx | Spencer Ch Fri, Nov 10, 2017 | | 3rd | 29 Rx | Eric P Fri, Nov 10, 2017 |
| Spencer Ch | 58 Rx | w/ Hilo | | Ryan Pow | 81 Rx2 | Rx2/Rx team Derek/Kalani | | Eric P | 29 Rx | Partnered w/ Rachel and Parker | | Saori | 80 Rx2 | with Melissa & Scott. I did 35# & rope climb | | Melissa D | 80 Rx | W/Saori and Scott | | Rachel T | 29 Rx | Pals with Eric and Parker!! | | Toa | 145 with Devin Rx | |
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METCON 11/10/17
(Time, Rx+, Rx2, Rx3)
5 rounds for time of
5-HSPU (NO abmat/1 abmat)
5-CTB Pull Up
5-Cleans (155#/105#)
35-Double Unders OR Lateral Hops
GOAL: Sub 9 CAP at 11 mins
Rx+: Strict HSPU, Sub BMU, 50 Double Unders
Rx: As written
Rx2: Sub Matador Dips or Push Upx2-Jump to strict pull up(Set up so you can barely touch bar forcing an aggressive jump and pull control negative.) 115#/75#
Rx3: See coach for MODWOD
| 1st | 10:52 Rx | Melissa D Fri, Nov 10, 2017 | | 2nd | 11:00 Rx | Rachel T Fri, Nov 10, 2017 | | 3rd | 11:00 Rx2 | Amalia Fri, Nov 10, 2017
Larissa Fri, Nov 10, 2017 | | 1st | 10:29 Rx | Charles G Fri, Nov 10, 2017 | | 2nd | 11:00 Rx | Eric P Fri, Nov 10, 2017
Spencer Ch Fri, Nov 10, 2017 | | 3rd | 9:38 Rx2 | Andrew R Fri, Nov 10, 2017 |
| Cherise | 11:00 DNF | push ups, jumping pull ups, 75#, 10 c bike | | Spencer Ch | 11:00 Rx | 3 + 46 | | Derek A | Dnf Rx2 | 3 rounds | | Eric P | 11:00 Rx | DNF 4 rds + 5 HSPU | | Andrew R | 9:38 Rx2 | | | Vince | 9:59 Rx2 | matador dips and kipping pull ups | | Melissa D | 10:52 Rx | | | Charles G | 10:29 Rx | Started RX+ but dropped to RX | | Rachel T | 11:00 Rx | DNF | | Larissa | 11:00 Rx2 | DNF did 4 rds + 2 push ups | | Amalia | 11:00 Rx2 | DNF - got to the DUs on 4th round. |
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STRICT MUSCLE UP 6 WEEK CYCLE! Day 2 11/10/17
(Weight)
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 3 of 6
Weighted CTR Chin Ups-4-4-4-4-4
Weighted Ring Dips-4-4-4-4-4
then
collect 4-6 sets every 2 mins of
False Grip hold at top of rings-7x5-10 secs
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WARM UP 11/10/17
(Check In)
FOAM ROLL-Lats, Forearms,Delts,Chest,
GROUP WARM UP
1-2 rds
Rope Rows-1 min
Assault bike-1 min
Band Presses/Front Raises/Pull Aparts-1 min
Jump Rope-1 min
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Band Pull Aparts and Face Pulls-10 reps
Band Straight Arm Pull Downs-15 reps
Handstand Hold-30 secs
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Press Complex-5 of each
Hang clean high pull-5 reps
Hang power clean-5 reps
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SHRED 11/10/17
(Reps, Rx+, Rx2, Rx3)
WARM UP with THE ONE AND ONLY BROGAN OR SETH
2 rds
Rope alt hits-20 secs
Burpees-20 secs
DB Russian Swing-20 secs
Plate to OH-20 secs
Hanging Hollow Rocks-20 secs
WORKOUT: Tabata MOD
6 rounds (45 sec ON 15 sec OFF)
Rope Slams or Sledges-7 reps
Plate to OH-AMRAP
6 rounds (45 sec ON 15 sec OFF)
DB Clean-7 reps
Burpees-AMRAP
6 rounds (45 sec ON 15 sec OFF)
DB Bench Press or Matador Dips-7 reps
Jumping Pull Up-AMRAP
6 rounds (45 sec ON 15 sec OFF)
TTB-7 reps
Seal Walk-AFAP
Stay in order do all 6 rounds of a given couplet before moving on.
ROMWOD:
Upper body
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