WOD Blog
 | Thu, Nov 30 2017 |  |
 | Happy Birthday: Annalee & Alex D & Eric H |
| METCON 11/30/17 | ABCON 11/30/17 (After metcon) | SHRED 11/30/17 | WARM UP 11/30/17 |
METCON 11/30/17
(Time, Rx+, Rx2, Rx3)
7-4 min rounds
Bike,Row, or Ski Erg-40/30
Clean & Jerk-9 reps (135#/95#)
-Rest with any time remaining in each round-
GOAL/SCORING:6:15 m:ss Your fastest and slowest rounds combined m:ss
Rx+: 165#/115#
Rx: As written
Rx2: 95#/65#, 30/20 calories
Rx3: DB GTO 50#/35#, 30/20 calories
Rx3:
| 1st | 5:41 Rx | Taeja Thu, Nov 30, 2017 | | 2nd | 5:29 Rx2 | Megan A Thu, Nov 30, 2017 | | 3rd | 5:37 | Melissa D Thu, Nov 30, 2017 | | 1st | 4:16 Rx | Spencer Ch Thu, Nov 30, 2017 | | 2nd | 5:55 Rx | Seth B Thu, Nov 30, 2017 | | 3rd | 6:32 Rx2 | Bill Thu, Nov 30, 2017 |
| Derek A | 6:45 Rx2 | Did 115 clean, no jerk due to hurt shoulder | | Taeja | 5:41 Rx | 2:40 + 3:01 | | Steven A | 8:00 DNF Rx2 | 28 minutes of rowing! Yay! | | Melissa D | 5:37 | Sub bench press | | Vince | 5:34 | 2:42 + 2:52, 30 cal row, 75# C&J | | Seth B | 5:55 Rx | sKIEEEEERG | | Megan A | 5:29 Rx2 | Also hit #PR175 Back Squat today!!! | | Bill | 6:32 Rx2 | | | Spencer Ch | 4:16 Rx | | | Charlie | I don't kow Rx2 | I just worked hard |
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ABCON 11/30/17 (After metcon)
(Reps, Rx2)
AMRAP in 10 mins of
GHD Sit Up(beginners only to parallel Rx2)
Ab Rollouts
Good Morning (95#/65#)
Weighted Strict KTC (20#/10#) DB or MB between legs
Partition movements as desired but stay between 8-12 reps on each. Score in notes how you broke it up.
Rx2: Fallouts, 75#/55#. 10#/5#
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SHRED 11/30/17
(Check In)
WARM UP with TODD or SICK SETH
WORKOUT: 24 min AMRAP
Double Unders or Singles-50/150
then
EMOM for 5 mins
3-Push Ups
5-Plate to OH
9-Jumping Jacks
Hang from bar with time left
20-DB Push Press
30-Pull Ups
40-Sit Ups
50-Pushball
100-Double Unders or Plate Jumps
20-DB Snatch
30-TTB
40-Ring Rows
50-Ball Over Bar
ROMWOD
Focus on upper back shoulders traps
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WARM UP 11/30/17
(Check In)
FOAM ROLL-Traps Delts,Lats, Quads, Glutes 30-60 secs
GROUP WARM UP
Bike-1 min
Row-1 min
Plate to OH-1 min 45#/35#
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Upward Dog-30 secs
Downward Dog-30 secs
Twisted Lizard-30 secs R/L
Reverse Shoulders-30 secs
Hollow Body hold-30 secs
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Barbell complex-2 bare bar then with 75#/55#-3 reps of each
5-Deadlift
5-Hangclean high pull
5-Hangpowerclean
5-Push Jerk
INDIVIDUAL COOLDOWN
Banded Bully-2 mins
Couch Stretch w Samson Reach-2 mins R/L
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