WOD Blog
 | Thu, Dec 27 2018 |  |
| 5:30 PM WEIGHTLIFTING 12/27/18 | METCON 12/27/18 | WARM UP 12/27/18 | SKILL WORK 12/27/18 | SHRED 12/27/18 | Other Results |
5:30 PM WEIGHTLIFTING 12/27/18
(Weight)
1RM CLEAN AND JERK!!!
*last day of Tuesday and Thursday weightlifting class. New Weightlifting technique class starting on Jan. 5! All are Welcome!
|
METCON 12/27/18
(Time, Rx+, Rx2, Rx3)
8 Rounds For Time:
TTB-12 reps
Hang Powersnatch-10 reps (75#/55#)
Lateral Burpee-8 reps
Goal: Sub 16 Cap OFF at 20 minutes.
Tip: This workout has two grip intensive movements back to back. Consider breaking up your TTB to be able to a large set on the hang powersnatch. Also note this is a longer duration workout. Don't sprint out of the gate establish a maintainable pace early on.
Rx+: Sub KTE, 95#/65#, Sub Bar Facing Burpee
Rx: As written
Rx2: 65#/45#, sub KTC
Rx3: Sub regular burpee or burpee to box, DB Snatch, Sit Ups
| 1st | 20:00 DNF Rx | Saori Thu, Dec 27, 2018 | | 2nd | 20:00 DNF Rx2 | Katheryn Thu, Dec 27, 2018 | | 3rd | 7 rounds and 3 sit ups Rx3 | Lacey Thu, Dec 27, 2018 | | 1st | 18:51 Rx+ | Charles G Thu, Dec 27, 2018 | | 2nd | 15:29 Rx | Seth B Thu, Dec 27, 2018 | | 3rd | 15:43 Rx | Wesly Thu, Dec 27, 2018 |
| Charles G | 18:51 Rx+ | | | Scooter | 20 Rx2 | 15 lb barbell | | Cammon | 20 min for 7 rounds Rx | | | Vince | 20:00 Rx | 7 rnds + 12 reps DNF | | Shane | DNF Rx2 | 6 rds+ktc on 7th | | Scott B | 20:00 DNF Rx2 | 7 rounds completed w 6 sec to go | | Diana W | 18:08 Rx3 | ktc, 20# db snatch, db over burpee | | Kou | 20:00 DNF Rx2 | no energy | | Lance | 20:00 DNF Rx | | | Paige E | 20:00 Rx3 | 5 rounds DNF | | Katheryn | 20:00 DNF Rx2 | 1/2 TTB, hand tore, rnd 6, 176reps | | Luis Mu | 20:00 DNF Rx | 7 rnds + 3 ttb | | Kai | 20:00 Rx2 | | | Saori | 20:00 DNF Rx | 7rd + 3ttb | | Seth B | 15:29 Rx | Could not get motivated broke up everything from the start | | Ian | 20:00 Rx | DNF mod from home | | Lacey | 7 rounds and 3 sit ups Rx3 | sit ups, snatch w barbell (55lbs), and normal burpees | | Wesly | 15:43 Rx | | | Spencer Ch | 19:51 Rx | | | Keith C | 7rds plus 12reps DNF Rx2 | |
|
WARM UP 12/27/18
(Check In)
FOAM ROLL- Calves, Quads, Lats, Traps
GROUP WARM UP
Burpee 2 for 1's+5 Jumping Jacks-10 reps
----------------------------
Band Pull Aparts (chest parallel w/ floor)-20 reps
Band Passthrough-10 reps
Band Press-10 reps
Band Front Raise-10 reps
Reverse Plank-30 secs
----------------------------
Pull Up Hold (5 secs) w/ chin above bar+slow eccentric-2 reps
Strict KTC-10 reps
Kipping TTB or KTC-5 reps
Dip Hold (5 secs)+slow eccentric-2 reps
----------------------------
Snatch Deadlift-5 reps
Hang Snatch High Pull-5 reps
Hang Powersnatch-5 reps
----------------------------
Brief Skill
COOLDOWN
Overhead Stretch-2 mins R/L
Lateral Opener-1 min R/L
Upper Back and Calf Smash-2 mins
| Kai | Yes | TTC and HC high Pull 95% finished | | Paige E | Yes | |
|
SKILL WORK 12/27/18
(Reps)
Triset!
A1. Strict Pull Up-10-10-10
A2. Dip or Handstand push Up-10-10-10
A3. Band Pull Apart-20-20-20
REST 1-2 minutes
Scale to a variation that allows for consecutive sets. More advanced go for a Strict CTB Pull Up. Add weight if needed. Make sure to rest between rounds to let your muscles recover.
| 1st | 120 Rx | Katheryn Thu, Dec 27, 2018 | | 1st | 120 Rx | Keith C Thu, Dec 27, 2018
Wesly Thu, Dec 27, 2018
Ian Thu, Dec 27, 2018
Vince Thu, Dec 27, 2018 |
| Vince | 120 Rx | mix of dips and HSPU | | Katheryn | 120 Rx | | | Ian | 120 Rx | At home | | Wesly | 120 Rx | purple banded PU, matador dips | | Keith C | 120 Rx | Purple band PU's |
|
SHRED 12/27/18
(Time)
WARM UP W/ Boots or Seth
Row - 20/15 Cals
Sit Ups - 10 reps
Air Squats to Wall Ball - 10 reps
Wall Balls - 10 reps
Step Ups - 5 reps
Box Jumps - 5 reps
Prayer Pose - 30 secs
Calf Stretch to Box R/L - 30 secs
Samson Stretch R/L - 30 secs
————————————————————
18min. to Finish
50 - Wall Balls
40 - Sit Ups
30 - Row Cals
20 - Box Jumps
10 - Devil’s Press
20 - Box Jumps
30 - Row Cals
40 - Sit Ups
50 - Wall Balls
*For those who finish early, bonus for you bc with whatever time you have remaining...Rest*
Then...
*Rest 2min.*
Then...
5min. AMRAP Finisher
5 - KB Goblet Squats
10/7 - Bike Cals
—————————————————
ROMWOD
|
