WOD Blog
 | Thu, Nov 8 2018 |  |
| METCON 11/8/18 | SKILLCON 11/8/18 | WARM UP 11/8/18 | SHRED 11/8/18 | 5:30PM WEIGHTLIFTING 11/8/18 |
METCON 11/8/18
(Time, Rx+, Rx2, Rx3)
FOR TIME!
8-10-12-14-16 Reps of:
OHS (95#/65#)
TTB
Machine Calories
Goal: Sub 14 CAP off at 18 minutes.
Tip: Don't rush your overhead squats. Stay controlled and focus on pushing up into the bar keeping it right overhead staying in your heels as you go down. Try and find a point of focus to help with balance.
Rx+: 115#/75#, sub KTE
Rx: As written
Rx2: 75#/55# OHS or 95#/65# front squat, sub KTC
Rx3: 45#/35# OHS or 75#/55#, front squat, sub lying TTB
| 1st | 13:41 Rx | Alyssa C Thu, Nov 8, 2018 | | 2nd | 13:43 Rx | Janelle Thu, Nov 8, 2018 | | 3rd | 15:09 Rx | Saori Thu, Nov 8, 2018 | | 1st | 11:35 Rx+ | Todd N Thu, Nov 8, 2018 | | 2nd | 9:02 Rx | Seth B Thu, Nov 8, 2018 | | 3rd | 11:14 Rx | Wesly Thu, Nov 8, 2018 |
| Coleman | 13:23 | Front squat 115# | | Spencer Ch | 14:49 Rx | | | Vince | 14:12 Rx2 | 75# OHS, TTB, row | | Alyssa C | 13:41 Rx | Need to find rhythm on TTB | | Cherise | 18:00 DNF Rx2 | 65# OHS, some TTB and some toes to air, rowing | | Scott B | 17:59 Rx2 | | | Saori | 15:09 Rx | | | Ryan Pow | 13:25 | Wrist was hurting so switched to front squat halfway through. | | Seth B | 9:02 Rx | | | Wesly | 11:14 Rx | | | Todd N | 11:35 Rx+ | 115# - Subbed TTB over KTE... | | Nate D | 10:49 | Sub Dave Sit-ups. Recovering Lats | | Keith C | 12:20 Rx2 | 95#FS | | Janelle | 13:43 Rx | | | Kou | 18:00 DNF Rx2 | 55# OHS and TTB, 1 round left | | Janalyn | 18:00 Rx | DNF π’ 5 TTB in my set of 16. Need OHS work. | | Pete | 17:55 Rx2 | | | Katheryn | 18:00 DNF Rx2 | 4 TTB into round of 16 |
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SKILLCON 11/8/18
(Weight, Rx2, Rx3)
w/ a 15 min Timer:
Work up to a 3RM weighted pull up. Then perform 3x3 drop sets at 80%. In between sets or whenever you like, accumulate 50 pallof press each side.
Ex: Big arms does 100#x3 and then does three drop sets with 80#. In between his attempts he does 5x10 pallof press each side.
Rx: As written
Rx2: Sub 5x5 strict band assisted pull ups still accumulating 50 pallof press each side.
Rx3: Sub 5x5 leg assisted pull up or ring row and do pallof press in between. See coach for help!
| 1st | 25 Rx | Janelle Thu, Nov 8, 2018 | | 2nd | 17.5#x3 Rx | Saori Thu, Nov 8, 2018 | | 3rd | 4 strict body weight Rx | Alyssa C Thu, Nov 8, 2018 | | 1st | 45# Rx | Wesly Thu, Nov 8, 2018 | | 2nd | 40# Rx | Vince Thu, Nov 8, 2018 | | 3rd | 35# Rx | Keith C Thu, Nov 8, 2018 |
| Vince | 40# Rx | | | Alyssa C | 4 strict body weight Rx | | | Saori | 17.5#x3 Rx | | | Wesly | 45# Rx | | | Keith C | 35# Rx | | | Janelle | 25 Rx | 25# DB |
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WARM UP 11/8/18
(Check In)
FOAM ROLL: Lats, Traps, Calves
GROUP WARM UP
Machine-30/25 Calories
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PVC Passthrough (back and forth is one)-10 reps
OHS in serving tray position-10 reps
Butterfly-30 secs
Thumbs Up-10 reps
Breaststrokes-10 reps
Side Plank-15 secs R/L
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Scap Pulls-10 reps
Arch Hollows-10 reps
KTC or TTB-5 reps
Strict Pull Up (slow eccentric)-3 reps
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w/ Barbell
Snatch Deadlift-5 reps
Snatch High Pull-5 reps
Powersnatch-3 reps
Snatch Grip Overhead Hold-30 secs
OHS-5 reps
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Start Skill!
COOLDOWN
Overhead Stretch-2 mins R/L
Lateral Band Opener-1 min R/L
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SHRED 11/8/18
(Time)
WARM UP w/ Todd or Seth
Row - 2min
Band Pull Aparts - 10 reps
Band Press - 10 reps
Thumbs Up - 10 reps
Breaststroke - 10 reps
Burpees - 10 reps
Arch Hollows - 10 reps
Strict Pull Ups - 5 reps
Kipping Pull Ups - 5 reps
βββββββββββββββββ
Teams of 2
25min AMRAP
- 10 Cal Row
- 10 DB Push Press
- 10 Pull Ups
- 10 Burpees
*After completing each Rd. Increase reps by 10
βββββββββββββββββββββ
ROMWOD
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5:30PM WEIGHTLIFTING 11/8/18
(Weight)
A. Power Snatch
3-3-3-3-3-3
*at 70-80% of snatch
B.Back Squat
4-4-4-4-4
*up to heaviest weight
| Janelle | A.105 ish B.245 Rx | Did 3 reps at 255#π΅ | | Bj | 135/285 Rx | |
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