WOD Blog
 | Fri, Dec 1 2017 |  |
| METCON 12/1/17 | WEIGHTLIFTING 12/6/17 | SKILL 12/1/17 | WARM UP 12/6/17 | SHRED 11/30/18 |
METCON 12/1/17
(Reps, Rx+, Rx2, Rx3)
'HARD CHOICES'
AMRAP in 10 mins of
21-15-9
Deadlift(225#/155#)
Wallball(30#/10'-20#/9')
CTB Pull Ups
OR
21-15-9
Powersnatch(115#/75#)
KB Swing(70#/53#)
KTE
GOAL: 120 reps+
Rx+: 275#/185#-135#/95#-DB Snatch 80#/60#-Sub KB Thruster 35#/20# pair
Rx: As written
Rx2: 165#/115#-95#/65#-53#/35#-WB 20#/10'-14#/9'
Rx3: 135#/95#-75#/55#-35#/26#-WB 14#/9'-10#/8'
| 1st | 100 Rx | Rachel T Fri, Dec 1, 2017 | | 2nd | 103 Rx2 | Megan A Fri, Dec 1, 2017 | | 3rd | 135 | Tracie Fri, Dec 1, 2017 | | 1st | 130 Rx | Kalani Fri, Dec 1, 2017 | | 2nd | 86 Rx2 | Bill Fri, Dec 1, 2017 | | 3rd | 145 Rx3 | Charlie Fri, Dec 1, 2017 |
| Tracie | 135 | RX 2.5 10# ball 115#DL Jumping CTB | | Bill | 86 Rx2 | | | Rachel T | 100 Rx | DL/WB/ CTB | | Megan A | 103 Rx2 | DL/WB/CTB | | Kalani | 130 Rx | option 1 | | Charlie | 145 Rx3 | |
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WEIGHTLIFTING 12/6/17
(Weight, Rx+, Rx2, Rx3)
Week 2 of 4
3 Position Snatch+Snatch Balance
1st-Snatch Grip Deadlift w pause below knee 2-3 secs
2nd-Mid Thigh
3rd-Floor (Or below knee for tight people)
Begin at 70% of Snatch Max go AHAP
Beginners perform Powersnatch to Snatch Balance
or PS to OHS halfway.
| 1st | 85 Rx | Saori Wed, Dec 6, 2017 | | 2nd | 70 Rx | Cherise Wed, Dec 6, 2017 | | 3rd | 65 Rx | Kristen Od Wed, Dec 6, 2017 | | 1st | 150 Rx | Ryan Pow Wed, Dec 6, 2017 | | 2nd | 135 Rx | Spencer Da Wed, Dec 6, 2017 | | 3rd | 125 Rx | Charlie Wed, Dec 6, 2017
Scott B Wed, Dec 6, 2017 |
| Tracie | 60 Rx | | | Charlie | 120 Rx2 | |
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SKILL 12/1/17
(Weight)
Week 6
First 10 mins of class attempt your 1st ever Chin up or Strict Ring Muscle UP!!!
If you can already do this then
Weighted Ring Muscle UP or Weighted Chin Up
1-1-1-1-1-1-1-1
Go AHAP
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WARM UP 12/6/17
(Check In)
FOAM ROLL-Full body especially forearms, delts, Mid back, Calves-30-60 secs
GROUP WARM UP
2 rds
Jump Rope or Jumping Jacks-30 secs
KB Swings-15 reps
PVC OHS-10 reps
---------------------
(Possibly)Burgener warm up
PVC Passthroughs-10 reps
PVC Lat stretch-10 reps
----------------
Praying Pose to hammy-30 secs
Thumbs Up-15 reps
Walking Plank-30 secs
------------------w bar
Snatch Grip Row-10-15 reps
OHS-5 reps
Snatch Balance-5 reps
3 position snatch-3 each
INDIVIDUAL COOLDOWN
Band OH Stretch-2 mins
Praying Pose PNF-2 mins
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SHRED 11/30/18
(Time, Rx2, Rx3)
WARM UP-With Todd or SETH!!! YAY IM BACK BABY!
WORKOUT: Every 2 mins for ALAP (CAP at 28 mins)
Reverse Lunges-12 reps
Box Overs-10 reps (24''/20'')
Bike or Ski Erg-4-6-8-10-12-14-16-18-20 etc. until no longer able to finish.
ROMWOD
Lower body.
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