WOD Blog
 | Fri, Nov 24 2017 |  |
| METCON AT 6PM 11/24/17 | STRICT MUSCLE UP CYCLE 11/24/17 week 5 | WARM UP 11/17/17 | TRAVEL WOD/AT HOME 11/24/17-11/23/18 (2 WODs) |
METCON AT 6PM 11/24/17
(Reps, Rx+, Rx2, Rx3)
AMRAP in 5 mins of
Rower-Calories
REST-2 mins
AMRAP in 8 mins
Burpee-7 reps
KB Swings-13 reps
GOAL: If you did 1,000 rep WOD treat as light recovery WOD and go at 75%, if you skipped yesterday then OVER 200 reps
Rx+: Sub 3 Burpee Muscle Ups, 70#/53#
Rx: 53#/35#
Rx2: Russian Swing 53#/35#
Rx3: Russian Swing 35#/20#
| 1st | 210 Rx | Katriel-Maria Fri, Nov 24, 2017 | | 2nd | 194 Rx | Brittanee Fri, Nov 27, 2015 | | 3rd | 163 Rx | Carolyn Fri, Nov 27, 2015 | | 1st | 290 Rx | Seth B Fri, Nov 27, 2015 | | 2nd | 203 Rx | Christopher G Fri, Nov 27, 2015 | | 3rd | 205 Rx2 | Jared A Fri, Nov 27, 2015 |
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STRICT MUSCLE UP CYCLE 11/24/17 week 5
(No Results Tracked)
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 5 of 6
Weighted CTR Chin Ups-3-3-3-3-3-3
Weighted Ring Dips-3-3-3-3-3-3
then
collect 4-6 sets every 2 mins of
False Grip hold at top of rings-7x5-10 secs
OR Practice turnover w feet on box or ground 3-4 attempts
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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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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TRAVEL WOD/AT HOME 11/24/17-11/23/18 (2 WODs)
(Time, Rx+, Rx2)
1st collect
3 mins in handstand (against wall for Rx free standing for Rx+)
Every drop run-200m OR 50-Double Unders
GOAL: Sub 10 CAP at 16 mins
REST-2 mins
AMRAP in 10 mins
Burpee-5 reps
Hollow Rocks-5 reps (back and forth is one)
Toe touches-15 reps
GOAL: 8 Rounds+! Unless you are wiped from THE 1,000 rep WOD then 5 and go easy
Rx+: Freestanding handstand, sub V-ups for Toe Touches.
Rx: As written
Rx2: Feet on box or step hips stacked over shoulders
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