WOD Blog
 | Tue, Nov 28 2017 |  |
 | Happy Birthday: Maria M |
| METCON 15.4 meets 14.4 11/28/17 | SHRED 8-10-20 | STRICT MUSCLE UP 6 WEEK CYCLE! Day 1 11/28/17 | WARM UP 11/28/17 |
METCON 15.4 meets 14.4 11/28/17
(Reps, Rx2, Rx3)
To be done first
15.4 (refer to 2/15/17)
8 min AMRAP
HSPU-3-6-9-12-15-18-21
Powerclean-3-3-3-6-6-6-9-9-9-12-12-12
(185#/125#)
--REST 3 mins---
14.4 (refer to 11/5/16)
AMRAP in 14 mins
60 Rower(cals)*
50 TTB
40 Wall-Ball Shots (20#/10'-14#/9')
30 Cleans (135#/95#))
20 Ring Muscle-Ups
GOAL: Stay within 8 reps of stand alone 15.4 and 14.4 WODs
260 reps+
Rx: *You can sub bike or ski erg but highly preferred you use the rowers if you have done 14.4 before
Rx2: Sub HRPU or Pike Push Ups, 155#/105#-14.4 remains the same (Yes I realize this is difficult and the rep goal will be lower 165 reps)
Rx3: Sub Incline Push Ups or Standing OHP 65#/35#-
Sub KTC 14#/10'-10#/8' 95#/65# HPC, Jump CTB.
| 1st | 281 Rx | Derra Tue, Nov 28, 2017 | | 2nd | 210 Rx | Rachel T Tue, Nov 28, 2017 | | 3rd | 193 Rx | Taeja Tue, Nov 28, 2017 | | 1st | 221 (Ab Mat for HSPU) #185 15.4 /// #135 14.4 Rx | Kelley Tue, Nov 28, 2017 | | 2nd | 220 Rx2 | Eric P Tue, Nov 28, 2017 | | 3rd | 274 Rx3 | Derek A Tue, Nov 28, 2017 |
| Miranda | 15.4 60, 14.4 150 Rx2 | | | Derek A | 274 Rx3 | | | Tracie | 272 Rx3 | | | Jenn | 242 | hand release push ups, 55lb cleans, 10lb wall ball, knees to chest | | Katheryn | 269 | hrpu, cleans @ 75#, ktc | | Ryan Pow | 239 | Rx2 for 15.4 84, Rx for 14.4, 155 | | Katriel-Maria | 234 Rx2 | 90 reps-15.4 hrpu & 105# 144 reps-14.4 | | Jade | 233 Rx2 | | | Rachel T | 210 Rx | 15.4 57 reps 1ab mat RX weight 14.4 RX 153 | | Eric P | 220 Rx2 | Rx2 - doing for a week to recondition | | Vince | 268 | 15.4 @ 115# & HRPU = 114, 14.4 @ 95#, TTB, KTC, 20# WB = 154 | | Derra | 281 Rx | paced too slow on 15.4 | | Megan A | 190 Rx2 | HRPU/#105 power clean/TTB/#10 wall ball | | Taeja | 193 Rx | Did 2 sets of 3 HSPU then realized it after, but still failed a lot anyways. | | Melissa D | 260 | 90 reps 15.4 170 reps 14.4 sub bike and hang power cleans low back was hurting again | | Saori | 286 | 126 (2mats , 105) +160 rx | | Kelley | 221 (Ab Mat for HSPU) #185 15.4 /// #135 14.4 Rx | |
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SHRED 8-10-20
(Distance)
Shuttle Jog-2 mins
Row-2 mins, 30 secs Moderate/30 secs HARD
Bike-2 mins, 30 secs Moderate/30 secs HARD
------------
Spiderman to Hammy-30 secs R/L
Downward Dog-1 min
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WORKOUT: (Shred repeat!!)
7 rounds
Rower for max total distance
30 sec ON
30 sec OFF
--then--
7 rounds
Shuttle Sprints (20 m Distance)
30 Sec ON
30 sec OFF
--then--
7 rounds
Assault Bike for max total distance
30 sec ON
30 sec OFF
COOLDOWN
ROMWOD for lower body and shoulders
Planned: Fri,Dec4,2020 Mon,Aug10,2020 Fri,Jun22,2018 Tue,Feb20,2018 Tue,Nov28,2017 Mon,Aug28,2017 Mon,Jun26,2017| 1st | Row: 935 Ski: 765 Bike: 1.5 miles Rx | Sarah K Fri, Jun 22, 2018 | | 2nd | Row: 928 Run: 700 Bike: 1.6 Rx | Heather H Fri, Jun 22, 2018 | | 3rd | Row: 812 Run: 600 Bike: 1.4 miles Rx | Tracie Fri, Jun 22, 2018 | | 1st | Row: 1144 Run: 700 Bike: 1.6 Rx | Andrew S Fri, Jun 22, 2018 | | 2nd | Row: 1032 Run: 820 Bike: 1.9 Rx | Brien H Fri, Jun 22, 2018 | | 3rd | 360 shuttle, 1.6 mile bike, 1016 m. row Rx | Brad Le Tue, Feb 20, 2018 |
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STRICT MUSCLE UP 6 WEEK CYCLE! Day 1 11/28/17
(Reps, Rx+, Rx2, Rx3)
Week 6 of 6 Deload. Gear up to attempt a Strict Chin up or Muscle Up FriYAY! Before Snatch Complex
3 rds only.
Min 1: Strict Ring CTB Pull ups-3-6 reps
Min 2: Strict Ring Dips-3-6 reps
Min 3: False Grip Hold at top down to bottom take 10-15 secs
Min 4: Ring Dip Hold at top to controlled bottom take 20-30 secs
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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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