WOD Blog
 | Thu, Nov 15 2018 |  |
 | Happy Birthday: Marnae |
| ANNIE LIKES TATER TOTS 11/15/18 | SKILL WORK 11/15/18 | WARM UP 11/15/18 | 5:30PM WEIGHTLIFTING 11/15/18 | SHRED 11/15/18 |
ANNIE LIKES TATER TOTS 11/15/18
(Time, Rx2, Rx3)
FOR TIME!
50-40-30-20-10
Double Unders
KB Taters (53#/35#)
Sit Ups
Goal: Sub 15, cap OFF at 18 minutes.
Tip: Find a rhythm on KB taters and keep moving. Stay composed on double unders.
Rx: As written
Rx2: 35#/26#, sub singlesx2
Rx3: 26#/20#, sub goblet squat if needed, sub singles
| 1st | 14:43 Rx | Alyssa C Thu, Nov 15, 2018 | | 2nd | 16:59 Rx | Hayleigh Thu, Nov 15, 2018 | | 3rd | 18:00 Rx | Rachel T Thu, Nov 15, 2018
Janelle Thu, Nov 15, 2018
Saori Thu, Nov 15, 2018 | | 1st | 16:35 Rx | Luis Mu Thu, Nov 15, 2018 | | 2nd | 17:16 Rx | Nate D Thu, Nov 15, 2018 | | 3rd | 17:19 Rx | Steve M Thu, Nov 15, 2018 |
| Spencer Ch | 16:05 Rx2 | | | Vince | 14:33 Rx2 | Double Unders | | Luis Mu | 16:35 Rx | | | Shane | DNF Rx2 | Got through 20 round of jump ropes: did Rx KB sub single under | | Alyssa C | 14:43 Rx | | | Derek N | DNF Rx | Completed 3 rds | | Steve M | 17:19 Rx | | | Eric M | 17:21 Rx | | | MANAGER | 17:55 Rx3 | Pretty light bell | | Katheryn | 18:00 DNF Rx2 | | | Saori | 18:00 DNF Rx | Absolutely hellish! 🤣 3 DU on the last round. | | Ian | DNF Rx2 | 19 reps short | | Julia Goldst | DNF Rx | I finished around 18:15. | | Wesly | DNF Rx | 15 sit ups in my round of 20 | | Keith C | 18:00DNF Rx2 | didn't get the last set of 10 setups | | Nate D | 17:16 Rx | | | Louise | 18 Rx3 | 50-40-30-20-0 | | Hayleigh | 16:59 Rx | | | John L | 18:00 DNF Rx2 | Finished round of 20's | | Janelle | 18:00 Rx | Finished round of 20's | | Rachel T | 18:00 Rx | DNF | | Todd N | 18:00 DNF Rx | Finished DU's in my 20's |
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SKILL WORK 11/15/18
(Weight)
EMOM 12
Min 1: D-ball Carry or Double KB Front Rack Carry-40 m
Min 2: Band Lateral Walk 10 m R/L or back and forth in place for 45 secs
Min 3: Hip Bridge Hold (Keep mini band above knees and push into it for increased tension.)
Min 4: Alt Pistol-12 reps
Start on any station. Weight for D-ball or KB carry should feel heavy. Scale pistols as needed to make them challenging for you!
| 1st | 75 lb d-ball Rx | Alyssa C Thu, Nov 15, 2018 | | 2nd | 70 Rx | Janelle Thu, Nov 15, 2018 | | 1st | 150 # Rx | Wesly Thu, Nov 15, 2018 | | 2nd | 140# DB KB Hold Rx | Todd N Thu, Nov 15, 2018 | | 3rd | 100# Rx | Ian Thu, Nov 15, 2018
Derek N Thu, Nov 15, 2018 |
| Derek N | 100lbs Rx | | | Alyssa C | 75 lb d-ball Rx | | | Ian | 100# Rx | | | Wesly | 150 # Rx | | | Keith C | 50# Rx | | | John L | 75 lb D-Ball Rx | | | Janelle | 70 Rx | 2 35# KB's | | Jonathan A | 75 Rx | | | Todd N | 140# DB KB Hold Rx | |
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WARM UP 11/15/18
(Check In)
FOAM ROLL: Lats, Quads, Calves
GROUP WARM UP
Jump Rope-2 mins
Close Stance Air Squat-15 reps
Russian Swing-10 reps
Goblet Squat-10 reps
KB Tater-10 reps
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Band Side Shuffle (review form)-10 m R/L
Spiderman to Hammy-30 secs
Plank-30 secs
Hip Bridge Hold-30 secs
Downward Dog-30 secs
----------------------------
Begin Skill and review pistol squat
COOLDOWN
Saddle Pose-2 mins
Rig Calf Stretch-1 min R/L
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5:30PM WEIGHTLIFTING 11/15/18
(Weight)
A. SNATCH COMPLEX
1-Snatch
1-OHS
1-Hang Snatch
1-OHS
*to heaviest weight
B. Back Squat
6-6-6-6
*at 65-75% of max
|
SHRED 11/15/18
(Time)
WARM UP w/ Todd or Seth
Row - 2min.
Bike - 2min.
Samson Stretch R/L - 30 secs
Prayer Pose - 30 secs
Air Squats - 10 reps
Plank - 30 secs
-----------------------------------
'You can do ANYTHING for 1min.'
10min. EMOM
Evens - Row Cals 13/10
Odds - DB Front Squat 10 reps
*Rest 2min.*
10min. EMOM
Evens - Bike Cals 13/10
Odds - Strict Sit Ups 15 reps
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ROMWOD
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