WOD Blog
 | Tue, Nov 21 2017 |  |
| METCON 11/21/17 | STRICT MUSCLE UP 6 WEEK CYCLE! Day 1 11/21/17 | WARM UP 11/28/17 | SHRED 11/21/17 |
METCON 11/21/17
(Time, Rx+, Rx2, Rx3)
5 rds for time of
5-Powersnatches (135#/95#)
50-Double Unders
15-Push Jerks (135#/95#)
GOAL: Finish sub 17 CAP at 20 mins
Rx+: 175#/115#
Rx: As written
Rx2: 115#/75#, Sub Lateral hops
Rx3: 95#/65# or DB 50#/35# Sub Singlex3
| 1st | 13:35 Rx | Sarah D Tue, Nov 21, 2017 | | 2nd | 14:57 Rx | Taeja Tue, Nov 21, 2017 | | 3rd | DNF 4 rds + 5 snatch & 25 hops Rx2 | Larissa Tue, Nov 21, 2017 | | 1st | 13:44 Rx | James Tue, Nov 21, 2017 | | 2nd | 15:31 Rx | Charles G Tue, Nov 21, 2017 | | 3rd | 17:00 Rx | Kelley Tue, Nov 21, 2017 |
| Charles G | 15:31 Rx | | | Tracie | 16:54 | 65# double unders RX2.5 | | Jenn | 17:01 | 40lb bar 100 single unders | | Vince | 15:42 | ModWod: 75# & Lateral Hops | | Hilo | 18:57 Rx | | | Nate D | 17:48 Rx | Did it at my work | | Rachel T | 19:06 Rx2 | DU | | Kelley | 17:00 Rx | DNF --- Rd 4, got through 5 Snatch and 15 DU --- Rx --- Damn calf | | Taeja | 14:57 Rx | Sorry for the beasty mom that came out when my kids were clawing out of the room and I had 10 reps left!! | | James | 13:44 Rx | yay | | Larissa | DNF 4 rds + 5 snatch & 25 hops Rx2 | | | Megan A | 19:54 Rx3 | #65 ropex3 | | JASON BEN | 18:43 Rx2 | | | Sarah D | 13:35 Rx | |
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STRICT MUSCLE UP 6 WEEK CYCLE! Day 1 11/21/17
(Reps)
Week 5 of 6
4 rounds
Min 1: Strict CTB Chin Ups-Max consecutive 9+
Min 2: Ring Dips -Max consecutive 9+
Min 3: False Grip Hold at top or off Rings-10-20 secs
Min 4:-Ring Dip Hold at top-10-20 secs *
Min 5: REST
*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 11/28/17
(Check In)
FOAM ROLL-Forearms,Upper traps,Lats,Delts and Calves 30-60 secs
GROUP WARM UP
Upon arrival Jump Rope and Row-1-2 mins
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EMOM for 6 mins
3-Close Grip Push Ups
3-TTB or Ring Rows alt each rd.
9-Band GM
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Band Pull Aparts multi angles in squat-20 reps
Thumbs Up-20 reps
Band OHS-5-7 reps
Band Face Pulls-15 reps
Lat and Chest stretch-30 secs R/L us upright
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Press Complex-5 reps each
3 Position PClean-3 reps
INDIVIDUAL COOLDOWN
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SHRED 11/21/17
(Reps)
WARM UP with TODD or SETH
WORKOUT: THIS IS HARD
12 min AMRAP
AMRAP-Burpees
EMOM: Farmers Carry 20 m(in 10 m increments)|
--REST 1 min--
12 min
AMRAP Pull Ups (or Jumping CTB Pull Up)
EMOM: Sled Push-20 m(in 10 m increments)
ROMWOD
Upper body TODD try to do this pleeeease!
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