WOD Blog
 | Fri, Nov 17 2017 |  |
 | Happy Birthday: Rachel T & Sandra S & Scott Y |
| METCON 11/17/17 | STRICT MUSCLE UP 6 WEEK CYCLE! Day 2 11/17/17 | SHRED 9-24-20 | WARM UP 11/17/17 |
METCON 11/17/17
(Reps, Rx+, Rx2, Rx3)
AMRAP in 15 mins of
3-3-6-6-9-9-12-12-15-15-etc.
Thruster (95#/65#)
CTB Pull Ups
GOAL: 170 reps+ (15's 2nd time)
Rx+: Add in Ring Muscle Ups first 1-3-3-1-3-3-2-6-6-2-6-6-3-9-9 etc.
Rx: As written
Rx2: Sub 75#/55#, Regular pull ups or Ring Rows or Band assisted Strict Pull Ups
Rx3: Sub Wallball 20#/10'-14#/9' and jumping pull up
| 1st | 135 Rx | Saori Fri, Nov 17, 2017 | | 2nd | 120 Rx | Miranda Fri, Nov 17, 2017 | | 3rd | 126 Rx2 | Cherise Fri, Nov 17, 2017 | | 1st | 112 Rx+ | Nate D Fri, Nov 17, 2017 | | 2nd | 81 Rx+ | Eric M Fri, Nov 17, 2017 | | 3rd | 130 Rx | Steve M Fri, Nov 17, 2017 |
| Eric M | 81 Rx+ | | | Steve M | 130 Rx | | | Miranda | 120 Rx | 65lbs | | Derek A | 150 Rx2 | | | Brenda L | 83 Rx2 | | | Cherise | 126 Rx2 | 55#, ring rows | | Megan A | 106 Rx2 | #55&kipping CTB | | Nate D | 112 Rx+ | | | Kelley | 119 Rx | | | Saori | 135 Rx | |
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STRICT MUSCLE UP 6 WEEK CYCLE! Day 2 11/17/17
(Time, Rx+, Rx2, Rx3)
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 4 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
Coaches for those getting bored of this 6 week cycle and that have no interest in getting better at gymnastics sub Barbell Row-8's w Close Grip Bench Press 4's
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SHRED 9-24-20
(Check In)
WARM UP
2 Rounds:
Plate to Overhead-10 reps
Plate Press-10 reps
Plate Row-10 reps
Plate Rotation-10 reps R/L
Plate Plank Walkover-10 reps
Glute Bridge-10 reps
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Explain metcon and practice a couple reps of each movement
WORKOUT: AMRAP in 24 mins
---12 min AMRAP---
Ball over Bar-12 reps
Plate to OH-12 reps
Bodybuilder-12 reps
---8 min AMRAP---
DB Push Press-8 reps (pair)
DB Powerclean-8 reps (pair)
Burpee Jumping Pull Up-8 reps
---6 min AMRAP---
Dip or DB Bench Press-6 reps
Pull Up-6 reps
Bench facing Burpee over Bench-6 reps
ROMWOD
Upper body and quads
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WARM UP 11/17/17
(Check In)
FOAM ROLL-Lats, Forearms,Delts,Chest,
GROUP WARM UP
1-2 rds
Bike or Row or Jump Rope-2 mins
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Band Thrustes-15 reps
Praying pose-30 secs
Band Presses/Front Raises/Pull Aparts-10 each
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Downward/Upward Dog-30 secs
Hanging Hollow Rocks-30 secs
Strict Pull Ups and Dips or Close Grip Push ups-5-10 each
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Barbell Rows-15 reps
Hang power clean-5 reps
Thrusters-5 reps
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