WOD Blog
 | Mon, Oct 22 2018 |  |
| METCON 10/22/18 | MONKEY COMPLEX V2 | SHRED 10/22/18 | WARM UP 10/21/18 |
METCON 10/22/18
(Reps, Rx+, Rx2, Rx3)
14 Min AMRAP
Hang DB Clean & Jerk-10 reps (50#-55#/35#, single DB)
HR Push Ups-10 reps
Double Unders-20 reps
Tip: Utilize a push jerk on the DB instead of a press to save your triceps for the push ups. On the push ups focus on keeping your core tight and avoiding ''the snake up.'' Try to establish a maintainable pace early on and just keep moving.
Goal: 360+ Reps (almost 9 rounds+)
Rx+: Sub HSPU, 70#/50#
Rx: As written
Rx2: 35#/20#, sub lateral hop over DB, knees down push up
Rx3: 20#/12#, sub singles, incline push up
| 1st | 368 Rx | Alyssa C Mon, Oct 22, 2018 | | 2nd | 300 Rx | Janelle Mon, Oct 22, 2018 | | 3rd | 293 Rx | Saori Mon, Oct 22, 2018 | | 1st | 412 Rx | Seth B Mon, Oct 22, 2018 | | 2nd | 395 Rx | Todd N Mon, Oct 22, 2018 | | 3rd | 380 Rx | Charles G Mon, Oct 22, 2018 |
| Charles G | 380 Rx | | | Grant H | 323 Rx | | | Vince | 325 | 40# DB all else RX | | Shane | 201 Rx | | | Alyssa C | 368 Rx | 9 rounds +8 reps | | Eric M | 292 Rx | | | Luis Mu | 320 Rx | | | Julia Goldst | 203 | Rx+ | | Steve M | 282 Rx | | | Derek N | 300 Rx | | | Boots | 348 Rx | | | Bill | 280 | modcon 50#db; PU; single under high jump | | Seth B | 412 Rx | | | Eric P | 248 Rx | Jump rope broke mid way through. But I repaired it! | | Jonathan A | 347 Rx2 | HRPU | | Keith C | 296 Rx2 | | | Nate D | 300 Rx | | | Megan A | 285 Rx | | | Scott B | 260 Rx2 | 35# db | | Janalyn | 243 Rx | | | Robson | 370 Rx | 9+10 | | Wesly | 290 Rx | | | Deven D | 293 Rx | | | Janelle | 300 Rx | 7 rds+20 reps | | Saori | 293 Rx | | | Alyssa D | 340 Rx2 | Everything RX but 20# DB | | Alfonso | 290 Rx2 | #50, HR Push Ups, sub lateral hop over DB | | Todd N | 395 Rx | | | Pete | 160 Rx | |
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MONKEY COMPLEX V2
(Time, Rx+, Rx2, Rx3)
3 Rounds For Time:
Pullovers-3 reps (face outside of rig)
CTB Pull Up-6 reps (face inside of rig)
TTB-9 reps (face outside of rig)
Pull Up-12 reps (face inside of rig)
*Every drop perform 8 Athletic Burpees
Tip: Make sure to drop before getting to grip failure. When you do drop, rest longer than you think you need to before getting back on the bar to try and get larger chunks of work done each set.
CAP off at 15 minutes.
Rx+: 5-9-12-15 reps
Rx2: Sub this: 3 Rounds
Strict Pull Up (band assisted if needed)-3 reps
Jump CTB-6 reps
KTC-9 reps
Ring Row (tough angle)-12 reps
Athletic Burpee-16 reps
Rx3: See coach for additional mods.
| 1st | 10:00 Rx | Julia Goldst Mon, Oct 22, 2018 | | 2nd | 12:03 | Megan A Mon, Oct 22, 2018 | | 1st | 11:50ish Rx | Nate D Mon, Oct 22, 2018 | | 2nd | 12:55 Rx | Steve M Mon, Oct 22, 2018 | | 3rd | 14:00 Rx | Eric M Mon, Oct 22, 2018 |
| Steve M | 12:55 Rx | | | Eric M | 14:00 Rx | | | Julia Goldst | 10:00 Rx | | | Jonathan A | 13:19 Rx2 | Round 1: Rx 2 & 3: Rx2 | | Eric P | 14:50 | Rx 1.5 1, 3, 6, 9 - got 3 pullovers! 1st time doing them | | Keith C | 15:00 Rx2 | | | Nate D | 11:50ish Rx | First round did unbroken. MISTAKE | | Megan A | 12:03 | 3black band pu 6 kipping 9 TTR 12 RR 16 AB | | Alfonso | 13:04 Rx2 | 3 Strict Pull-Up, Jump CTB, TTB, Ring Row, AB | | Pete | DNF Rx2 | |
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SHRED 10/22/18
(Time)
WARM UP w/ Todd or Seth
Row -2min
Air Squats - 10 reps
KB Swing - 10 reps
Step Ups - 5 reps
Box Jumps - 5 reps
Prayer Pose - 30 secs
Spider-Man to Hammy R/L - 30 secs
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Get Fitter in 5 min 😏
5min EMOM 13/10 - Cals Row
5min EMOM 12-16 - Burpees
5min EMOM 16-20 - KB Swings
5min EMOM 12-15 - Box Jumps
5min EMOM 16-20 - Wall Balls
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ROMWOD
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WARM UP 10/21/18
(Check In)
FOAM ROLL-Lats, Forearms, Calves
GROUP WARM UP
5 Min AMWAP
Jump Rope-30 reps
Push Up-10 reps
Band Pull Apart (change styles)-10 reps
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YTWL's-10 reps each
Kneeling Forearm Stretch-30 secs
Side Plank-15 secs R/L
Downward Dog-30 secs
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Supinated Hang-30 secs
Dead Hang-20 secs
Scap Pulls-10 reps
Arch Hollows-10 reps
Strict or Jump to Strict-5 reps
Kipping Pull Up-5 reps
CTB Pull Up-3 reps
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Review pullover and practice a couple before starting monkey complex.
COOLDOWN
Overhead Stretch-2 mins R/L
Lateral Band Opener-1 min R/L
Rig Calf Stretch-1 min R/L
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