WOD Blog
 | Tue, Nov 14 2017 |  |
 | Happy Birthday: Alec |
| METCON 11/14/17 | STRICT MUSCLE UP 6 WEEK CYCLE! Day 1 11/14/17 | SHRED 11/14/17 | WARM UP 11/7/17 |
METCON 11/14/17
(Time, Rx2, Rx3)
For time!
4 rounds
Double Unders-50 reps
Bike 1 mile or Run-800 m
then
Rd 1: 5-Bar Muscle Ups
Rd 2: 10-Strict Pull Ups
Rd 3: 20-CTB Pull Ups
Rd 4: 30-Kipping Pull Ups
GOAL: No CAP but ideally under 24 mins
Rx: As written
Rx2: Sub singles x2, 5 Jump BMU-10 RR-15-Jump CTB-30 Jump PU
Rx3: See coach for mod WOD
| 1st | 30:38 Rx | Kami Tue, Nov 14, 2017 | | 2nd | 18:53 Rx2 | Taeja Tue, Nov 14, 2017 | | 3rd | 20:33 Rx2 | Tracie Tue, Nov 14, 2017 | | 1st | 17:50 Rx | Nate D Tue, Nov 14, 2017 | | 2nd | 17:59 Rx | Charles G Tue, Nov 14, 2017 | | 3rd | 18:20 Rx | Hilo Tue, Nov 14, 2017 |
| Steve M | 19:44 | | | Derek A | 24:29 Rx2 | | | Hilo | 18:20 Rx | | | Tracie | 20:33 Rx2 | | | Vince | 25:51 Rx2 | Run, JBMU, JCTB, KPU | | Luis Mu | 28:40 Rx | | | Nate D | 17:50 Rx | | | Bill | 25:17 Rx3 | | | Taeja | 18:53 Rx2 | SUB: jump BMU, jump CTB, 30 Ring row | | Charles G | 17:59 Rx | | | JASON BEN | 24:17 Rx2 | | | Kat | 23:50 Rx2 | My first completed set of jumping bar muscle ups! | | Kami | 30:38 Rx | DU's should just disappear...but hey 5MU connected! :) | | Joshua B | 22:49 Rx | | | Kelley | 22:34 Rx2 | Subbed Push ups for all rig work. bad shoulder.. |
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STRICT MUSCLE UP 6 WEEK CYCLE! Day 1 11/14/17
(Time, Rx2, Rx3)
Week 4 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 METCON
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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SHRED 11/14/17
(Reps, Rx+, Rx2, Rx3)
WARM UP- With TODD or SETH
WORKOUT: 4 rds for MAX reps LONG ONE
DB Pair Push Press-1 min
Rower Pike Ups-1 min* (Feet on seat see video)
Burpee-1 min
Ski Erg-1 min
Pull Ups-1 min
GHD Sit Ups to parallel-1 min
DB Pair Row-1 min
REST
*People can also use sliders
ROMWOD
Upper body
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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
----------------------
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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