WOD Blog
 | Fri, Nov 23 2018 |  |
| TRAVEL WOD/AT HOME 11/24/17-11/23/18 (2 WODs) | METCON 11/23/18 | WEIGHTLIFTING 11/23/18 | WARM UP 11/23/18 | Other Results |
TRAVEL WOD/AT HOME 11/24/17-11/23/18 (2 WODs)
(Time, Rx+, Rx2)
1st collect
3 mins in handstand (against wall for Rx free standing for Rx+)
Every drop run-200m OR 50-Double Unders
GOAL: Sub 10 CAP at 16 mins
REST-2 mins
AMRAP in 10 mins
Burpee-5 reps
Hollow Rocks-5 reps (back and forth is one)
Toe touches-15 reps
GOAL: 8 Rounds+! Unless you are wiped from THE 1,000 rep WOD then 5 and go easy
Rx+: Freestanding handstand, sub V-ups for Toe Touches.
Rx: As written
Rx2: Feet on box or step hips stacked over shoulders
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METCON 11/23/18
(Reps, Rx2, Rx3)
For MAX Reps following this time format
Row Calories-2 mins-90 secs-1 min-30 secs
Lateral Burpee-2 mins-90 secs-1 min-30 secs
SDHP (75#/55#)-2 mins-90 secs-1 min-30 secs
REST-2 mins-90 secs-1 min-30 secs
Goal: 170+ Reps (IF YOU DID THE 1,000 REP WOD GO EASY AND JUST GET YOUR BLOOD FLOWING!)
Tip: Set a pace on the rower that is challenging but maintainable. Use a pace on the burpees that allows you to keep going without stopping. On the SDHP, execute short sets with very quick breaks in between. Make sure to keep transitions quick to allow as much working time as possible.
Purpose: Enjoy being able to move your body! Exercise is a great reminder of all that our body is capable of. Don't forget to have fun and remember this as you go hard in the gym.
Rx: As written
Rx2: 45#/35#
Rx3: See coach for MODWOD.
| 1st | 197 Rx | Saori Fri, Nov 23, 2018 | | 2nd | 195 Rx | Rachel T Fri, Nov 23, 2018 | | 3rd | 169 Rx2 | Katheryn Fri, Nov 23, 2018 | | 1st | 264 Rx | Nate D Fri, Nov 23, 2018 | | 2nd | 260 Rx | Vince Fri, Nov 23, 2018 | | 3rd | 223 Rx | Ian Fri, Nov 23, 2018 |
| Scott B | 162 | Bench instead of SDHP | | Kai | 280 Rx2 | Don't think the pull was correct form | | Ian | 223 Rx | | | Vince | 260 Rx | | | Steven A | 144 Rx2 | modwod 53# kb sdhp | | JASON BEN | 199 Rx | | | Kou | 147 Rx2 | Ladies weight from RX | | Nate D | 264 Rx | | | Katheryn | 169 Rx2 | | | Bj | 179 Rx | | | Rachel T | 195 Rx | | | Saori | 197 Rx | |
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WEIGHTLIFTING 11/23/18
(Weight)
OPTION 1 (if you maxed out last week on clean and jerk)
Romanian Deadlift
12-10-8-6
Build up each set. Focus on keeping knees bent throughout the movement and sending hips back really feeling the back of your legs.
OPTION 2
20 Mins to Work up to:
1RM Clean and Jerk (any style)
Make small even jumps as you are warming up. Make sure not to repeat your old max.
| 1st | 205 Rx | Cherise Fri, Nov 23, 2018 | | 2nd | 157# / 170# Rx | Rachel T Fri, Nov 23, 2018 | | 3rd | 102 Rx | Katheryn Fri, Nov 23, 2018 | | 1st | 225 Rx | Steven A Fri, Nov 23, 2018 | | 2nd | 175 Rx | JASON BEN Fri, Nov 23, 2018 |
| JASON BEN | 175 Rx | crap form all muscle | | Katheryn | 102 Rx | pr | | Cherise | 205 Rx | RDL | | Rachel T | 157# / 170# Rx | C&J PR🎉🍾 Clean PR 🎉🍾🍾 | | Steven A | 225 Rx | RDL |
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WARM UP 11/23/18
(Check In)
FOAM ROLL- Full Body
GROUP WARM UP
Cycle Through
Row-1 min
Barbell High Pull-1 min (30 sec clean grip, 30 sec sumo)
Lateral Burpee-1 min
Banded GM-1 min
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Hip Rotations-30 secs
Frog Pose-30 secs
Swimmers-15 reps
Hip Bridge-30 secs
Reverse Shoulders-30 secs
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Clean Grip Deadlift-5 reps
Clean-5 reps
OR
RDL-10 reps
Press Complex (for those maxing)-5 reps each)
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Explain Weightlifting Options
COOLDOWN
Modified Hurdlers Stretch-1 min R/L
Seated Forward Fold-1 min
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