WOD Blog
 | Fri, Nov 22 2019 |  |
| METCON 11/22/19 | WEIGHTLIFTING 11/22/19 | SHRED 11/22/2019 | WARM UP 11/22/19 | Other Results |
METCON 11/22/19
(Time, Rx+, Rx2, Rx3)
For Time:
Double Under-200 reps
Overhead Lunge-80 reps
Pull Up-60 reps
Goal: Sub 11, CAP at 15 minutes.
Tip: This workout has components of aerobic power and stamina. Consider strategically breaking movements well before failure to allow less rest time and a faster overall pace.
Purpose: The overhead lunge is an excellent movement! It works unilateral leg strength, shoulder stamina and flexibility, and core strength! All of these attributes are excellent for athletic development. They are also applicable to life tasks such as carrying heavy objects on an uneven path.
Brown Rx+: 115#/75#, Half CTB Pull Ups
Purple Rx: 75#/55#
Blue Rx2: Sub 200 Lateral Hops OR 100 Double Unders, 75#/55# (overhead or front), Ring Rows
Orange Rx3: Sub Singles, 65#/45# (overhead or front)
Yellow MODWOD: 100 singles, bodyweight lunge
| 1st | 14:06 Rx+ | Janelle Fri, Nov 22, 2019 | | 2nd | 287 Rx | Derra Fri, Nov 22, 2019 | | 3rd | 16 Rx2 | Jayne Fri, Nov 22, 2019 | | 1st | 14:58 Rx+ | Todd N Fri, Nov 22, 2019 | | 2nd | 11:58 Rx | eli r Fri, Nov 22, 2019 | | 3rd | 12:10 Rx | Eric M Fri, Nov 22, 2019 |
| Vince | 13:51 Rx | Don't do the over head lunges as walking. Ouch. | | David S | 12:56 Rx2 | | | DeeAnn | 12:26 Rx3 | singles, StepUps, Ring Rows | | Mindy | 14:56 Rx2 | Ring rows for pull ups | | Laura E | 14:27 Rx2 | mod dl for lunges | | Janelle | 14:06 Rx+ | | | Ian | DNF Rx | DUs strugggllliiinnnnnn | | Joshua T | 13:26 Rx2 | shred it | | eli r | 11:58 Rx | | | Eric M | 12:10 Rx | | | Jayne | 16 Rx2 | | | Derek M | DNf Rx | 20:34 | | Wesly | 13:33 Rx2 | Rx: DU, lunges. Ring Rows | | Todd N | 14:58 Rx+ | | | Derra | 287 Rx | strict pull ups (not kipping yet) |
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WEIGHTLIFTING 11/22/19
(Weight)
Option 1:
Snatch Balance
3-3-3-3-3-3
Starting around 70% of best snatch building up. Focus on SPEED over load.
Option 2:
Pause Overhead or Front Squat
3-3-3-3-3-3
If overhead mobility permits choose overhead squat. Start as light as needed to maintain good mechanics and then build up as tolerated. If you are doing the front squat option start around 75% of best front squat. In between sets practice wall squats with PVC overhead and anchored T-spine stretch.
| 1st | 155 Rx | Janelle Fri, Nov 22, 2019 | | 2nd | 35 Rx | Jayne Fri, Nov 22, 2019 | | 3rd | 115 | Laura E Fri, Nov 22, 2019 | | 1st | 170 Rx | Eric M Fri, Nov 22, 2019 | | 2nd | 165 Rx | Derek M Fri, Nov 22, 2019
eli r Fri, Nov 22, 2019 | | 3rd | 115 Rx | Vince Fri, Nov 22, 2019 |
| Laura E | 115 | fs | | Vince | 115 Rx | snatch balance | | Janelle | 155 Rx | SB-missed 2nd rep at 165. Next time! | | eli r | 165 Rx | | | Eric M | 170 Rx | | | Derek M | 165 Rx | Snatch balance | | Jayne | 35 Rx | Julia Approved Squats |
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SHRED 11/22/2019
(Time)
WARM UP:
warm up on a machine upon arrival
- 30 second jump rope
- 30 second push up plank hold
- 30 second jump rope
- 30 second pike push up hold from box
- 30 second jump rope
- 30 second handstand hold
10 plate press
10 plate Ground to overhead
10 plate rotations R/L
10 horizontal plate presses
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SHRED:
* 32-minute cap
5 rounds:
- 10 DB strict press
- 8 push-ups
- 30 double unders
Rest 1 minute
4 rounds:
- 10 DB push press
- 8 pike push-ups
- 30 double unders
Rest 1 minute:
3 rounds:
- 10 push jerks
- 8 handstand push-ups
- 30 double unders
Score is for time.
**For those of you still working on push ups and your pressing movements, scale to incline push ups, push ups, and pike push ups. Discuss with your coach if you need further modifications.
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COOLDOWN:
- romwod
| Laura E | 22:59 | mod for shoulder injury | | Tracie | 21:38 | 10,15,20# DBs incline,banded, piked | | Kaitlin | 29:03 | yellow | | Katheryn | 31:17 Rx | lots o' push up mods |
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WARM UP 11/22/19
(Check In)
FOAM ROLL- Quads, Calves, Lats, Traps
GROUP WARM UP
Bunny Hops-20 m
High Knees-20 m
Grapevines-20 m R/L
Walking Lunges w/ PVC Overhead-20 m
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PVC Passthrough-10 reps
Swimmers-15 reps
Hip Rotations-20 reps R/L
Spiderman to Hammy Stretch-30 secs R/L
Downward Dog-30 secs
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Snatch Grip Overhead Hold-30 secs
Overhead or Front Squat-5 reps
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Begin Weightlifting
COOLDOWN
Couch Stretch-2 mins R/L
Anchored T-Spine and Upper Back Smash-2 mins
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