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OPEN-WOD SOUL-CRUSH WEDS

Wednesday, January 10th 2018

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WOD
METCON

Open WOD 16.3 
7 Min AMRAP
10 x PSn 75/55
3 x Bar Muscle Ups

[6min Rest]

Open WOD 15.4 
8 min AMRAP:
3 x HSPU
3 x CL* 185/125
6 x HSPU
3 x CL
9 x HSPU
3 x CL
12 x HSPU
6 x CL
15 x HSPU
6 x CL
18 x HSPU
6 x CL

[5min Rest]

Open WOD 12.2
7 Min of BURPEES!!!!

[Infinite Rest :]


RX+
SKILL/STRENGTH

Strict HSPU
5 Rounds, Not for Score:
1:30 Light Row
:30 Seconds Max Reps Strict HSPU

Snatch Balance
On the Minute x 8
Minutes 1-2 – 65%
Minutes 3-4 – 70%
Minutes 5-6 – 75%
Minutes 7-8 – 80%


Hang Squat Snatch

6 Sets:
3 Hang Squat Snatches

Set #1 – 70%
Set #2 – 72%
Set #3 – 74%
Set #4 – 76%
Set #5 – 78%
Set #6 – 80%
Rest as needed between


METCON

Conditioning
AMRAP 3:
15/12 Calorie Bike
12 PSn (95/65)
Rest 3:00
AMRAP 3:
15/12 Cal Bike
8 PSn (115/80)
Rest 3:00
AMRAP 3:
15/12 Cal Bike
4 PSn (135/95)


STRENGTH BIAS
SWOD

PC 1RM

HPC 5X2 @ 65% of PC 1RM
Bring bar to high hand then return to deck. No dropping the  bar after final rep.

PR 1RM
Training loads determined from 90% of 1RM (see Tracking Sheet)

PR
x5@65% (=65% of 90% of 1RM)
x5@75%
x5@80-85%
xME@75%
3×10@55-65%

ACCESSORY

2 sets ME strict pull ups. Rest 1 min between sets. You may hang on the bar as long as you want but can’t come off the bar. 

3×10 GHD S/U (3×5 if new to it)

METCON

For time: 50x DB Thrusters for time 35/25


NEWS & UPDATES

Go365_LP_Reg_Logo_290x232DO YOU HAVE HUMANA AS A HEALTH INSURANCE PROVIDER?

If you have Humana as a health insurance provider you may be able to get credit for training at Rebels.  We are a participating gym for the Humana Go365 Program. Ask a Head/Lead Coach if you have questions on how to register Rebels as a provider and earn points for training.

PARKING

When you’re popular, someone’s always going to complain! LOL – just kidding. Our neighbors are very tolerant of our activities on Sunnydale and beyond. Yes, occasionally our athletes have WOD Brain and run in the middle of the street. Occasionally we swing wide out of the parking lot and forget to see if there are cars coming. Yes, we’re not perfect. Some of our neighbors have taken more aggressive stands to prevent us from parking where we don’t belong. There are three “don’t do’s”

  1. Don’t park in the spots across (north side of) the street where Mega Seating is now in business. They have a towing contract and threatened to use it.
  2. Don’t park in the spots in front of Frisella – adjacent/west-most building  – so facing south, directly across from Mega Seating. West facing parking against that building is OK.
  3. NEW: Be careful parking in the back gravel lot. The lawn company has also obtained a contract with a towing company (new sign up, you’ll note)

PARKING AT REBELS-UPDATED 11012017yesterday's results

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