WOD Blog
 | Thu, Nov 29 2018 |  |
| SHRED 11/30/18 | METCON 11/29/18 | 5:30PM WEIGHTLIFTING 11/29/18 | WARM UP 11/29/18 | CLEAN WARM UP 11/29/18 | SHRED 11/29/18 | Other Results |
SHRED 11/30/18
(Time)
WARM UP w/ Todd or Seth
Bike - 2min.
Step Ups - 5 reps
Box Jumps - 5 reps
Band Front Raise - 10 reps
Band Thrusters - 10 reps
Samson Stretch R/L - 30 secs
Spider-Man to Hammy R/L - 30 secs
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Prepping for X-Mas
14min. To Finish
10/7 - Bike Cals
4 - Devils Press
6 - DB Thrusters
8 - DB Hang Power Cleans
10 - DB Russian Twist
12 - Box Jumps
Rest 2min.*
14min. To Finish
12 - Box Jumps
10 - DB Russian Twist
8 - DB Hang Power Cleans
6 - DB Thrusters
4 - Devil’s Press
10/7 - Bike Cals
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ROMWOD
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METCON 11/29/18
(Reps, Rx+, Rx2, Rx3)
23 Minute Timer:
PART 1:
15 Min AMRAP:
Pull Up-5 reps
Machine Cals-5 reps
Athletic Burpee to Target-5 reps
Goal: 195+ Reps
Tip: This workout has a low number of reps per movement, use this as an opportunity to keep moving the whole time. Be aware of your transitions and try to make them quick!
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PART 2:
8 Minutes to Find:
2RM Hang Powerclean (CANNOT drop the barbell between reps)
Goal: Hit 80% or more of your powerclean max.
Tip: Make sure to start with a light, confident weight after Part A to feel out the movement. Then increase in loading.
*Score is reps completed+heaviest weight lifted.
Ex. Seth gets 225 reps on Part 1 and does 315# for his HPC double his score is 540 reps.
Rx+ Sub 2 BMU+3 CTB, must hit above 185#/135# for hang powerclean double
Rx: As written
Rx2: Sub Jump CTB
Rx3: Sub Ring Rows, sub Deadlift 2RM for hang powerclean.
| 1st | 390 Rx | Janelle Thu, Nov 29, 2018 | | 2nd | 345 Rx | Rachel T Thu, Nov 29, 2018 | | 3rd | 337 Rx | Saori Thu, Nov 29, 2018 | | 1st | 380 Rx+ | Robson Thu, Nov 29, 2018 | | 2nd | 575 Rx | Seth B Thu, Nov 29, 2018 | | 3rd | 565 Rx | Christopher T Thu, Nov 29, 2018 |
| Charles G | 511 Rx | 15rnd +11+ 275x2 HPC | | Cammon | 345 Rx | 185 + 160 lb for hang power clean | | Eric F | 420 Rx | 15 rd + 10 + 185lbs | | MANAGER | 270 Rx | | | Avery W | 262 Rx2 | 9 rounds 2 reps 125 2RM | | Julia Goldst | 386 | sub ring rows, 14+1, 175#, 190#x1, second rep squat | | Vince | 340 Rx | | | Ryan Pow | 415 Rx | 12 rds+10 reps + 225 | | Ian | 290 Rx | | | Steve M | 425 Rx | | | LuAnn | 215 Rx | | | Luis Mu | 366 Rx | | | Jeremy B | 315 Rx | | | Cherise | 152 Rx2 | 127+125 failed second hpc @135 | | Bill | 347 Rx2 | 12rds + 2; HPC 165 | | Seth B | 575 Rx | Subbed strict chinup because of odd shoulder pain 305x2 missed 315 for 2 | | Christopher T | 565 Rx | 19 rounds + 5 pull ups 275# clean | | Keith C | 470 Rx2 | correction, I added wrong | | Janelle | 390 Rx | 215 + 175 HPC | | Louise | 140 Rx | | | JASON BEN | 328 Rx | | | Scott B | 391 Rx | 11 x 15 + 11 + 215 = 391 | | Robson | 380 Rx+ | 15 x 10 + 5 + 225 | | Alyssa D | 326 Rx | 12rds+6 reps; 140 HPC. failed HPC @155 rep 2 | | Kou | 279 Rx | 174 + 105# | | Steven A | 315 Rx2 | | | Nate D | 425 | Rx+ Stopped at 12:00 due to tears in both hands. Hit #245 for one, couldn’t catch it on 2nd cuz of hand | | Rachel T | 345 Rx | 150 HPC | | Deven D | 439 Rx | 214 reps 225 hpc | | Saori | 337 Rx | 15x13+7+135. (140x1 HPC, PR) | | Josh C | 458 Rx | | | John Lu | 467 Rx | | | Todd N | 445 Rx | | | Alfonso | 343 Rx | 208 (row) & #135 HP |
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WARM UP 11/29/18
(Check In)
FOAM ROLL: Calves, Quads, Lats, Upper Back
GROUP WARM UP
3 Rounds
Machine-5 calories
Barbell Good Morning-5 reps
Athletic Burpee-5 reps
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Thumbs Up (one sec up/one sec hold/3 sec down-10 reps
Breaststrokes-10 reps
Q-ped w/ reach-10 reps R/L
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Arch Hollows-10 reps
Pull Up-5 reps
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Post Up Lat Stretch-30 secs
Hang Clean Pull (w/ shrug)-5 reps
Hang Clean High Pull-5 reps
Hang Powerclean-5 reps
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Brief metcon and see CLEAN WARM UP Tab for additional barbell warm up.
COOLDOWN
Overhead Stretch-2 mins R/L
Banded Hamstring Stretch-2 mins R/L
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CLEAN WARM UP 11/29/18
(Weight)
Every 90 seconds x 4 Rounds adding weight each time:
Clean Deadlift-1 rep
Hang Clean Pull(Shrug)-3 reps
Hang powerclean-2 reps
Build up in weight over the course of 4 sets to a moderate load. Use this time as an opportunity to focus on technique such as keeping the bar close, pulling yourself underneath the weight, and having fast elbows. Also use this skillcon to collect the weights you may need for Part B of today's metcon. If you have technique questions use this time to ask your coach!
| Keith C | 110 Rx | | | Alfonso | 115 Rx | |
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SHRED 11/29/18
(Time)
WARM UP w/ Todd or Bootzzzzzzz
Row - 2min.
Band GM - 12 reps
Band Press - 12 reps
Band Pull Aparts - 12 reps
Handstand Hold - 30 secs
Plank - 30 secs
Prayer Pose - 30 secs
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25min. AMRAP
75 - Row Cals
65 - Sit Ups
55 - Wall Balls
45 - Alt. DB Snatch
35 - Push Ups or Knee Push Ups
25 - DB Push Press (pair)
20 - Pull Ups or Ring Rows Or Jumping CTB
5 - Wall Walks or 3 Handstand Holds 10 secs
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ROMWOD
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