WOD Blog
 | Mon, Nov 26 2018 |  |
 | Happy Birthday: Mark S |
| SKILL WORK 11/26/18 | OPEN WOD 11.5 11/25/2018 | SHRED 11/26/18 | WARM UP 11/26/18 |
SKILL WORK 11/26/18
(Reps)
w/ a 10 min Timer complete:
10 Strict Pull ups w/ a 3 COUNT at the top
10 Strict Chin Ups
10 Mixed Grip Pull Ups
10 Mixed Grip Pull Ups (hands the other way)
Sets do not need to be completed unbroken, rest as needed. More advanced add weight. If using a band pick a color that allows you to complete each style in no more than two sets. If still working to get first pull up, for strict Pull Ups w/ a Pause step off a box so chin is over the bar and lower down as slow as possible.
| 1st | 40 Rx | Alyssa C Mon, Nov 26, 2018 | | 2nd | 255 | Heather Lo Mon, Nov 26, 2018 | | 3rd | 180 | Rhea Mon, Nov 26, 2018 | | 1st | 40 Rx | Eric M Mon, Nov 26, 2018
Ian Mon, Nov 26, 2018 | | 2nd | 199 | Kai Mon, Nov 26, 2018 |
| Vince | yes Rx | | | Ian | 40 Rx | | | Eric M | 40 Rx | | | Heather Lo | 255 | situps, empty bar cleans, 10lb wallballs | | Rhea | 180 | situps, empty bar cleans, 6lb wallball | | Kai | 199 | Knee to chest, 95 lbs | | Alyssa C | 40 Rx | Did it at a hotel 😁 |
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OPEN WOD 11.5 11/25/2018
(Reps, Rx2, Rx3)
20 Min AMRAP:
5-powerclean (145#/100#)
10-TTB
15 Wallball (20#/10'-14#/9')
Goal: 270+ Reps (9+ Rounds)
Tip: This workout is a longer time domain. Don't sprint out of the gate. Stay calm and plan to start with a pace you can maintain, and then pick it up at the end with whatever you have left! Try to pick a goal for how long you want to rest between sets (ex. 5 seconds, 3 breaths etc.) and try to hold yourself to that throughout.
Rx: As written
Rx2: 120#/80#, sub KTC, 14#/9'-10#/8'
Rx3: 75#/55# or sub DB pair, sub sit ups, 10#/8'/-6#/8'
| 1st | 275 Rx | Julia Goldst Mon, Nov 26, 2018 | | 2nd | 270 Rx | Hayleigh Mon, Nov 26, 2018 | | 3rd | 242 Rx | Saori Mon, Nov 26, 2018 | | 1st | 361 Rx | Christopher T Mon, Nov 26, 2018 | | 2nd | 302 Rx | Charles G Mon, Nov 26, 2018 | | 3rd | 300 Rx | Wesly Mon, Nov 26, 2018 |
| Kristin | 225 Rx2 | | | Jessie | 6 rounds Rx2 | thank you to everyone for not telling me my leggings are on inside out | | Ryan Pow | 225 Rx | | | Shane | 180 Rx | | | Julia Goldst | 275 Rx | | | Vince | 225 Rx2 | 120#, all else RX | | Bill | 195 Rx2 | modwod PC145#Billbuttback style; KTC; Wallball 20# | | Steve M | 195 Rx | | | Ian | 181 Rx | | | Eric M | 210 Rx | | | Luis Mu | 210 Rx | | | Saori | 242 Rx | | | Seth B | 375 | mod w rower | | Charles G | 302 Rx | | | Scott B | 180 Rx2 | After 5 rnds, stopped because sick feeling | | Wesly | 300 Rx | unbroken TTB, WB | | Janelle | 241 Rx | | | Keith C | 300 Rx3 | 75#PC's, rest Rx2 | | Robson | 274 Rx | | | Hayleigh | 270 Rx | All cleans and wall balls unbroken | | Christopher T | 361 Rx | dang you Seth.. | | Nate D | 275 Rx | Scrapped shins. Bleeding everywhere. Couldn’t maintain pace. | | Deven D | 258 Rx | I’m a little bit of a whimp. Yep. | | Brian S | 190 Rx2 | 145 clean 2 ttb 8ktc 14 wall | | Alyssa D | 210 Rx | Super nauseous. ROUGH! | | Todd N | 245 Rx | |
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SHRED 11/26/18
(Time)
Warm Up w/ Boots or Seth
Air Squats - 20 reps (change up stance)
Push Balls - 10 reps
Russian KB Swings - 10 reps
American KB Swings - 10 reps
Dead Hang - 30 secs
Arch Hollows - 10 reps
TTB/KTC - 5 reps
———————————————————
22min Ascending Rep Ladder
5-10-15-20-25-ETC...
- Burpees
- TTB
- Push Balls.
- KB Swings
———————————————
ROMWOD
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WARM UP 11/26/18
(Check In)
FOAM ROLL: Quads, Lats, Back, Traps
GROUP WARM UP
EMOM 4 Minutes
Min 1-7 Pushballs+Diagonal Pull Aparts w/ Time Remaining
Min 2-10 sec Chin Up Hold (at top)+20-30 second dead hang
Min 3-7 Wallballs+Underhand Pull Aparts w/ Time Remaining
Min 4-7 KTC+5 TTB or straight leg raises+hip bridge with time remaining
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Clam Shells-10 reps R/L
Samson Stretch-30 secs
Pray Pose to Hammy-pass back and forth for 30 seconds
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Clean Deadlift w/ shrug-5 reps
Clean High Pull-5 reps
Powerclean-5 reps
Powerclean w/ a little additional weight-5 reps
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Explain 11.5!
COOLDOWN
Modified Hurdlers Stretch-2 mins R/L
Single Leg Saddle-1 min R/L
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