 | 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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