WOD Blog

Wed, Oct 21 2020

Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION

Most Recent Benchmark:
KAREN 12-28-20 on May 20, 2024 (630 days ago)

WARM UP 10-21-20

GYMNASTICS WORK 10-21-20

LEVEL METHOD TESTING UPPER PULL 2-7-20

METCON 10-21-20

LEVEL METHOD TESTING UPPER PUSH 2-7-20

WARM UP 10-21-20

(Check In)
WARM UP

30 Plate to Overhead
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20 Half Kneeling Lat Pulldown R/L
20 Plate Press
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20 secs ON/10 secs OFF x 9 rounds (3 sets)
Handstand Hold OR Push Up Plank
Hollow Body
Superman
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Supinated Hang-20 secs
Scap Pull-10 reps
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Begin Level Method Testing

COOLDOWN

Overhead Stretch-1 min R/L x 2 sets
Lateral Band Opener-1 min R/L x 2 sets

GYMNASTICS WORK 10-21-20

(Reps)
If Athletes finish upper push/pull testing early work on ONE of the following for the remaining time. Work with your coach to determine what is the best option for you!!

*Band Assisted Pull Ups/Push Ups OR Strict Pull Ups OR Push Ups *3-5 sets of 5-10 reps of each!

*Handstand Work (Strict, Box, Kipping (IF you have strict), wall walks, Handstand Walks

*Kipping Pull Up Technique Work, gymnastics kip or butterfly.

*Bar OR Ring Muscle Up Technique Work (banded, assisted, turnovers etc.)

LEVEL METHOD TESTING UPPER PULL 2-7-20

(Weight)
22 minute timer (for upper pull and upper push)

Establish UPPER BODY PULL LEVEL

Look at the map by the computer screen. Work up to the highest color level you can achieve, then RECORD YOUR SCORE ON THE LEVEL METHOD APP!

Planned: Wed,Oct21,2020 Wed,Jun17,2020 Fri,Feb7,2020 Fri,Sep27,2019 Thu,Feb7,2019

Today

All Time

1^st	20 Rx	Rachel T Wed, Oct 21, 2020
2^nd	15 Rx	Saori Wed, Oct 21, 2020
1^st	90# Rx	Vince Wed, Oct 21, 2020
2^nd	70# Rx	Derek N Wed, Oct 21, 2020
3^rd	1 strict pull up Rx	Dale F Wed, Oct 21, 2020

1^st	50 Rx	Janelle Fri, Feb 7, 2020
2^nd	30 Rx	Rachel T Fri, Feb 7, 2020
3^rd	26 Rx	Kirklin Fri, Feb 7, 2020
1^st	107 Rx	Grant H Thu, Feb 7, 2019
2^nd	105 Rx	Seth B Thu, Feb 7, 2019
3^rd	100# Rx	Derek M Wed, Jun 17, 2020

Vince	90# Rx
Derek N	70# Rx
Dale F	1 strict pull up Rx	Level Method - Orange III
Rachel T	20 Rx	Brown 2
Saori	15 Rx

METCON 10-21-20

(Reps, Rx+, Rx2, Rx3)
12 min AMRAP:

3 Bar Muscle Up
6 Handstand Push Up
9 Pull Up
12 Alt DB Snatch

Goal: 120+ Reps

Tip: Don't go to failure on gymnastics movements. Consider strategic breaks from the beginning. The DB weight is meant to be heavier than normal today.

Brown Rx+: Sub Ring Muscle Up, Strict HSPU, 70#/50#

Purple Rx: 70#/50#

Blue Rx2: Sub Strict Pull Up OR Jumping Bar Muscle Up, Pike HSPU OR Strict to two ab mats, Sub Ring Rows, 50#/35#

Orange Rx3: Sub Band Assisted Strict Pull UP for Bar Muscle Up, DB Strict Press (pair) for HSPU, Sub Ring Rows, 35#/20-25#

Yellow MODWOD: Sub Standing Pull Up for Bar Muscle Up, DB Strict Press pair for HSPU, sub ring rows, 20#/12#

1^st	123 Rx2	Emily M Wed, Oct 21, 2020
2^nd	93	Rachel T Wed, Oct 21, 2020
1^st	150 Rx+	Conor T Wed, Oct 21, 2020
2^nd	122 Rx+	Steve M Wed, Oct 21, 2020
3^rd	120 Rx	Wesly Wed, Oct 21, 2020

Vince	146 Rx2
Scott B	60 Rx2
eli r	108 Rx
Steve M	122 Rx+
Derek N	131 Rx2
Dale F	122 Rx3
Ryan Pow	112 Rx2	Did snatches and pullups rx
Ian	120 Rx2	Jumping bar muscle ups
Conor T	150 Rx+
Emily M	123 Rx2
Wesly	120 Rx
Rachel T	93	JBMU 1 ab mat HSPU PU 35# DB

LEVEL METHOD TESTING UPPER PUSH 2-7-20

(Weight)
22 min timer (for upper pull and upper push)

A. Establish UPPER BODY PUSH LEVEL

You will either be performing incline push ups, TABATA push ups, strict press with DB's, Strict HSPU's, or a strict press with a barbell. For those that may be performing the strict press options, please weigh yourself before testing. Ask your coach for help determining what level might be an appropriate starting point for you.

Planned: Wed,Oct21,2020 Wed,Jun17,2020 Fri,Feb7,2020 Thu,Sep12,2019 Thu,May16,2019 Thu,Feb7,2019

Today

All Time

1^st	95 Rx	Rachel T Wed, Oct 21, 2020
1^st	185 Rx	Bj Wed, Oct 21, 2020
2^nd	175 Rx	Conor T Wed, Oct 21, 2020 Ian Wed, Oct 21, 2020
3^rd	115 Rx	Derek N Wed, Oct 21, 2020

1^st	107 Rx	Kirklin Thu, Sep 12, 2019
2^nd	105 Rx	Janelle Fri, Feb 7, 2020
3^rd	95 Rx	Rachel T Wed, Oct 21, 2020
1^st	185 Rx	Bj Wed, Oct 21, 2020
2^nd	175 Rx	Conor T Wed, Oct 21, 2020 Ian Wed, Oct 21, 2020
3^rd	165 Rx	Derek M Wed, Jun 17, 2020

Ian	175 Rx
Scott B	25 Rx	1 strict hspu
Derek N	115 Rx
Dale F	Tabata 7 - Pushups Rx	Level method - Blue -
Conor T	175 Rx
Rachel T	95 Rx	Brown 2
Bj	185 Rx

WOD Blog

Wed, Oct 21 2020

WARM UP 10-21-20

GYMNASTICS WORK 10-21-20

LEVEL METHOD TESTING UPPER PULL 2-7-20

METCON 10-21-20

LEVEL METHOD TESTING UPPER PUSH 2-7-20

5.0

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