WOD Blog
 | Thu, Dec 21 2017 |  |
 | Happy Birthday: Hayden P & Adriano |
| METCON-NASTY GIRLS 12/21/17 | WARM UP 12/21/17 | Snatch Max | SHRED 12/21/17 | Other Results |
METCON-NASTY GIRLS 12/21/17
(Time, Rx+, Rx2, Rx3)
'NASTY GIRLS'
3 Rounds for time of
50-Air Squats
7-Ring Muscle-ups
10-Hang Powercleans(135#/95#)
GOAL: Sub 10 CAP at 13 mins
Rx+: Click this if you are a woman and beat Annie Sakamotos time 9:50/ or a man and beat Josh bridges 8:33 games time.
Rx: As written
Rx2: Sub jumping BMU OR Ring Dips 7/CTB Chin Ups7 115#/75#
Rx3: Sub jump to Strict, 95#/65# HPC
| 1st | 9:37 Rx2 | Saori Thu, Dec 21, 2017 | | 2nd | 13:00 | Megan A Thu, Dec 21, 2017 | | 1st | 7:56 Rx+ | Charles G Thu, Dec 21, 2017 | | 2nd | 9:52 Rx | Nate D Thu, Dec 21, 2017 | | 3rd | 10:17 Rx | Seth B Thu, Dec 21, 2017 |
| 1st | 9:37 Rx2 | Saori Thu, Dec 21, 2017 | | 2nd | 13:00 | Megan A Thu, Dec 21, 2017 | | 1st | 7:56 Rx+ | Charles G Thu, Dec 21, 2017 | | 2nd | 8:43 Rx | Scott Chr Tue, Sep 4, 2018 | | 3rd | 9:52 Rx | Nate D Thu, Dec 21, 2017 |
| Derek A | 11:57 Rx2 | | | Vince | 8:45 | Mod: 95# HPC, Jumping BMU & air squats | | Bill | 12:11 Rx3 | | | Eric M | 12:25 Rx | | | Seth B | 10:17 Rx | | | Charles G | 7:56 Rx+ | | | Nate D | 9:52 Rx | | | Saori | 9:37 Rx2 | JMU, 95# | | Scott B | 13:00 Rx2 | 40 air squat, round 3 | | Megan A | 13:00 | Had 12 reps left. #85/jump BMU |
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WARM UP 12/21/17
(Check In)
FOAM ROLL-Full body especially forearms, delts, Mid back, Calves-30-60 secs
GROUP WARM UP
3 rds
Air Squats-10 reps (mix stances)
Hanging Hollow Rocks/Strict Pull Ups/Strict Dips-30 secs
Hang clean high pull/HPC/HS-12 reps
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Close Grip Push Ups/Ring Rows-10 reps
Ring Dips/Chin Ups-7 reps
PVC Passthroughs-10 reps
PVC Lat stretch-10 reps
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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
2 position snatch-3 each
INDIVIDUAL COOLDOWN
Band OH Stretch-2 mins
Praying Pose PNF-2 mins
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Snatch Max
(Weight,  Main)
Find your 1 rep max.
Snatch (Preferably Squat)
3-50%
2-60%
2-70%
1-80%
1-85%
1-90%
1-95%
1-100%
| 1st | 200 Rx | Scott Chr Thu, Dec 21, 2017 | | 2nd | 155 Rx | Taeja Thu, Dec 21, 2017 | | 3rd | 105 Rx | Saori Thu, Dec 21, 2017 | | 1st | 235 Rx | David P Thu, Dec 21, 2017 | | 2nd | 155 Rx | Jared V Thu, Dec 21, 2017 | | 3rd | 150 Rx | Andrew R Thu, Dec 21, 2017 |
| 1st | 110/120 Rx | Rachel T Thu, Dec 27, 2018 | | 2nd | 200 Rx | Scott Chr Thu, Dec 21, 2017 | | 3rd | 162.2 Rx | Tory Thu, Jul 6, 2017 | | 1st | 285 Rx | Seth B Sun, Aug 6, 2017 | | 2nd | 245 Rx | Todd N Sun, Jan 29, 2017 | | 3rd | 241 Rx | Brandon He Mon, Sep 19, 2016 |
| Derek A | 145 Rx | 16th 20 pound pr | | David P | 235 Rx | 4th sucks to suck | | Vince | 85 Rx | 21st | | Andrew R | 150 Rx | | | Taeja | 155 Rx | 4th | | Jared V | 155 Rx | 15th | | Saori | 105 Rx | 8th PR | | Scott Chr | 200 Rx | 2nd | | Scott B | 145 Rx | Failed 155 |
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SHRED 12/21/17
(Check In)
WARM UP-With TODD or SETHIE!!!
WORKOUT: Sprint Intervals
20 MIN AMRAP
Agility Ladder in and out-2 lengths
Seal Walk-10 m
Bike-HARD 9/6 calories
DB Thruster-10 reps/DB Ground to Over Shoulder-7 reps*
REST 30-45 secs REPEAT
*Each round alternate.
ROMWOD
Full body
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