WOD Blog
 | Thu, Nov 1 2018 |  |
| NICOLE 11/1/18 | ABCON 11/1/18 | WARM UP 11/1/18 | SHRED 11/1/2018 | 5PM WEIGHTLIFTING 11/1/18 |
NICOLE 11/1/18
(Reps, Rx2, Rx3)
''Nicole''
20 Min AMRAP
400 m Run
max CONSECUTIVE pull ups
Score is total number of pull ups.
Tip: Stop a couple reps short of absolute failure on each set of pull ups. Pace the run to give your arms time recover. The goal is large sets on the pull ups.
Rx: As written
Rx2: Sub Ring Row or Inverted Row
Rx3: See coach for additional modifications.
| 1st | 115 Rx | Janelle Thu, Nov 1, 2018 | | 2nd | 76 Rx | Saori Thu, Nov 1, 2018 | | 3rd | 60 Rx | Alyssa D Thu, Nov 1, 2018 | | 1st | 147 Rx | Nate D Thu, Nov 1, 2018 | | 2nd | 115 Rx | Todd N Thu, Nov 1, 2018 | | 3rd | 108 Rx | Grant H Thu, Nov 1, 2018 |
| Mitchell R | 60 Rx | | | eli r | 87 Rx | | | Shane | 75 Rx2 | RX2 at 200mm | | Ian | 100 Rx2 | Sub 200m run | | Vince | 81 Rx | 7 Rounds | | Grant H | 108 Rx | | | Cherise | 105 Rx2 | ring rows: 25, 25, 25, 30 | | Heather Lo | 50 | 300m, ring rows | | Katheryn | 63 Rx2 | | | Scott B | 71 | 500m row + ring row | | Benjamin Ru | 56 Rx2 | Inverted Row | | Kristin | 65 Rx2 | | | Nate D | 147 Rx | 40, 27, 23, 25, 32 | | Todd N | 115 Rx | 40-20-25-30 | | Wesly | 100 Rx | 25-15-15-20-25 | | Keith C | 57 Rx2 | | | Saori | 76 Rx | | | Janelle | 115 Rx | | | Alyssa D | 60 Rx | | | Alfonso | 60 Rx2 | 5 sets, black band | | Alyssa C | 51 Rx2 | Band assisted |
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ABCON 11/1/18
(Time, Rx+, Rx2, Rx3)
ABCON
4 rounds
20-Plate Ups (15#/10#)
20-Toe Touches
20-sec Hollow Body hold
20-Flutterkicks
REST 1 min
| 1st | 10:00dnf Rx+ | Katheryn Thu, Apr 20, 2017 | | 2nd | 10:00 Rx | Carolyn Thu, Apr 20, 2017 | | 3rd | 10:00 DNF | Cherise Thu, Apr 20, 2017 | | 1st | 3Rds Rx | Keith C Thu, Nov 1, 2018 | | 2nd | 10:05 DNF Rx | Sterling Thu, Apr 20, 2017 | | 3rd | 2 rounds | Vince Thu, Nov 1, 2018 |
| Vince | 2 rounds | ouch, my abs | | Keith C | 3Rds Rx | had to get home |
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WARM UP 11/1/18
(Check In)
FOAM ROLL-Lats, Calves, Front of Shoulder, Traps
GROUP WARM UP
Jog-400 m
Frankensteins-20 m
Monster Walks-20 m
Grapevines-20 m R/L
High Knees-20 m
Butt Kickers-20 m
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Samson Stretch-30 secs R/L
Thumbs Up-20 reps
Breaststrokes-15 reps
Side Plank-15 secs R/L
Kneeling Forearm Stretch w/ palms down and up-30 secs each
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Calf Stretch on Rig-20 secs R/L
Dead Hang-30 secs
Scap Pulls-10 reps
Arch Hollows-10 reps
Strict Pull up-5 reps
Kipping Pull Up-5-10 reps
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Go over Nicole!
COOLDOWN
Overhead Stretch-2 mins R/L
Upward Dog-1 min
Downward Dog w/ Foot Crossed-30 each leg
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SHRED 11/1/2018
(Time)
WARM UP W/ Todd or Seth
Row - 2min
Alt. Lunge - 10 reps
Air Squats - 10 reps
Step Ups - 5 reps
Box Jumps - 5 reps
Band GM’s - 10 reps
Band High Pull -10 reps
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40-30-20-10
Box Jumps
KB Goblet Lunge
Row
KB Goblet Squat
KB SDHP
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ROMWOD
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5PM WEIGHTLIFTING 11/1/18
(Weight)
A. Snatch Complex
1-Snatch from floor (power or full)
1-Snatch Balance
1-Overhead Squat
*up to as heavy as possible
B. Back Squat
8-8-8-8-8-8
*up to as heavy as possible (not to failure)
STARTING NEXT WEEK THE CLASS WILL BE AT 5:30PM FROM NOW ON, BACK ON THE PLATFORMS!
| Janelle | A.130 B.210 Rx | No belt on my squats 👏 | | Bj | 135/225 Rx | |
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