WOD Blog
 | Thu, Feb 18 2016 |  |
| SKILL WORK 2/18/16-12/20/17 | METCON 2/18/16 | WARM UP 2/18/16 | COMPETITORS WOD Week 1 Day 3 2/18/16 | Other Results |
SKILL WORK 2/18/16-12/20/17
(Rounds)
Spend 15-20 mins to practice
Pistols-2-8 reps or 1 min of practice
Double Unders-30-50 or 1 min of practice
For experienced members Skillcon
5-3 min rounds
12-Alt Pistols
50-Unbroken Double Unders
Handstand Walk-20m
| 1st | 5 | Aaron F Thu, Feb 18, 2016
Spencer Ch Thu, Feb 18, 2016 | | 2nd | 3 | Scott B Thu, Feb 18, 2016 |
| Spencer Ch | 5 rds | Assisted pistols, missed the last 2 rope climbs | | Keith C | No organized rounds just worked on pistols Rx | | | Aaron F | 5 | Band assisted pistols, only a few DU | | Scott B | 3 | Practice |
|
METCON 2/18/16
(Reps, Rx+, Rx2, Rx3)
With a 20 min timer perform
5 rounds of
Walking Lunges-12 reps (Use barbell OH,Front or Back)
Pull Ups-16 reps
Double Unders-30 reps
then
with time remaining AMRAP of
Snatch Complex-(Count as 1 rep)*
-Snatch
-OHS
-Hang Snatch
-OHS
-Hang Snatch
*If you miss a lift during complex do not count it.
GOAL: Finish 5 rounds and hit complex at least 3 times
Rx+: 115#/75# Lunge 165#/115#, Full Squat only for snatch, Half CTB Half Regular Pull Ups
Rx: 95#/65#, 135#/95#
Rx2: Plate Lunge 55#/45#, 95#/65#, Sub Jump Pull Ups and hang power snatch
Rx3: See coach for mods
| 1st | 5 Rx | Katriel-Maria Thu, Feb 18, 2016 | | 2nd | 7rds Rx2 | Saori Thu, Feb 18, 2016 | | 3rd | 2 powersnatches Rx2 | Brenda L Thu, Feb 18, 2016 | | 1st | 6 Rx+ | Seth B Thu, Feb 18, 2016 | | 2nd | 3 Rx | John Lu Thu, Feb 18, 2016 | | 3rd | 2 Rx | Jonathan K Thu, Feb 18, 2016 |
| Carolyn | 0 | well, @#%@....at least I showed up!! | | Brenda L | 2 powersnatches Rx2 | ring rows/ 65# | | Cherise | 0 Rx2 | 4 rnds+6 lunges | | Tracie | 2 Rx3 | 35# ring rows dus | | Bill | 2 Rx3 | 75# Snatch | | Spencer Ch | 7 Rx3 | Rx first part, snatched and OHS with empty bar | | Kevin S | 0 Rx | | | Seth B | 6 Rx+ | So much sweat | | Keith C | 5 rounds. 4 complex -snatch chin pull-ups Rx2 | | | John Lu | 3 Rx | | | Aaron F | 0 | Sub 2 x singles for DU, 3 rds + 10 weighted walking lunges | | Katriel-Maria | 5 Rx | | | Saori | 7rds Rx2 | 65# lunge, PU, 65#OHS | | Scott B | 0 Rx2 | 4 rounds total at 95# | | Jonathan K | 2 Rx | | | Ammon C | worked out (knee issues prevented full workout) Rx3 | |
|
WARM UP 2/18/16
(Time)
FOAM ROLL-Calves,Mid Back, Lats, Chest
GROUP WARM UP-
Walking Lunges-100 ft
Inchworms 30 secs
Hip rotations-20 R/L
Close Stance Squats-10 reps
Burgener Warm Up
Reverse Grip Passthroughs-10-15 reps
OHS-15 reps Mix grip and Stance
------------------------
Begin practice of Pistols, DU's etc.
COOL DOWN-
Anchored T Spine-2 mins
Use Lacrosse ball on Traps forearms and Chest
|
COMPETITORS WOD Week 1 Day 3 2/18/16
(Time)
A. EMOM for 16 mins alternating
Powersnatch-5 reps @ 70% of 1RM
Ring Muscle Up-1-5 reps
B1. Good Morning-6-8-10-12+
B2. Barbell Row-6-8-10-12+reps
C. Skillcon: 5 min AMRAP
Row-1000 m
With time remaining AMRAP of HSPU
GOAL: 30 reps
D. Metcon
Redo of death- 17 min AMRAP
40-Box Jumps
25-Lateral Burpees
15-GTO (115#/75#)
5-Bar Muscle Ups
| Belinda | 17:00 Rx | 2nd round 1 GTO |
|
