 | WOD Blog |  |
Sat, Aug 27 2016 |
Metcon: 'NAUGHTY 90' 8/27/16-9/9/17 | Metcon: INDIVIDUAL WARM UP 8/27/16 | Weightlifting: STRENGTH WOD Week 3 Day 3 8/27/16 | |
'NAUGHTY 90' 8/27/16-9/9/17 Metcon: Time-Rx3 'NAUGHTY 90' In a team of 2 or 3 or if you dare by yourself 90 Box jumps (24'') 90 Jumping pull-ups 90 KB Swings (35#/20#) Walking Lunge-90 steps 90 Knees to elbows 90 Push press (45#/35# Barbell) 90 GM's(45#/35# Barbell) or GHD Back Extension at BW 90 Wall balls (20#/14#) 90 Burpees 90 Double unders Rx2/3: See coach GOAL: As a TEAM finish under 35 mins As an INDIVIDUAL don't die/under 45 mins RULES: Partition reps as desired but must stay in order of movements
1st | 31:42  | Alicia B Sat, Aug 27, 2016 | 1st | 27:03  | Seth B Sat, Aug 27, 2016 | 2nd | 30:47  | Steve H Sat, Aug 27, 2016 |
1st | 29:21  | Jade Sat, Sep 9, 2017 | 2nd | 31:42  | Alicia B Sat, Aug 27, 2016 | 3rd | 34:12 2 | Lila Sat, Sep 9, 2017 | 1st | 27:03  | Seth B Sat, Aug 27, 2016 | 2nd | 30:47  | Steve H Sat, Aug 27, 2016 | 3rd | 38:50  | Jonathan A Sat, Sep 9, 2017 |
Seth B | 27:03 Rx | Team TALL GUY Wes/Seth Wes carried me literally... | Alicia B | 31:42 Rx | There were no more 20# kb's so I used a 26#, also this word gave me a fever D: team Blackett/Steve | Steve H | 30:47 Rx | Did it with my wifey |
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INDIVIDUAL WARM UP 8/27/16 Metcon: Check In FOAM ROLL-Entire body especially sore areas then Before Group gets together Run, Bike or Row-3 mins Jump Rope-1 min Burpee-10 reps Samson Stretch- 30 secs R/L Side Plank-20 secs R/L then COACH will set up 1 station demo movements, then TEAMS will do 5-10 reps of each movement before we crush it!! INDIVIDUAL COOLDOWN Couch Stretch-2 mins Wall Stretch 2 mins FOAM ROLL calves, glutes and forearms
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STRENGTH WOD Week 3 Day 3 8/27/16 Weightlifting: Weight FOCUS: Leg Strength and Power development COME CHEER ON JOSH AND BROGAN!!! A. Snatch 1-1-1-1-1-1-1-1 Straight sets at 90% of 1RM B. C&J 1-1-1-1-1-1-1-1 Straight sets at 90% of 1RM C. Pause Front Squat E3MO3M for 6-8 sets-3 reps With 3 count pause in bottom for each. Begin at 60% of regular max on up
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