WOD Blog
 | Tue, Feb 23 2016 |  |
| SKILL WORK 2/23/16 | METCON 2/23/16 | COMPETITORS WOD Week 2 Day 2 2/23/16 | WARM UP 2/23/16 | Other Results |
SKILL WORK 2/23/16
(Weight)
Every 2 mins for 7 rounds
2-Snatch begin at 70%
8-12 reps Strict Pull Ups
Handstand Walk-20 ft OR Handstand Hold-20 secs
| 1st | 75 Rx | Cherise Tue, Feb 23, 2016 | | 2nd | 70# Rx | Joslyn Tue, Feb 23, 2016 | | 3rd | 65 Rx | Bailey J Tue, Feb 23, 2016
Brenda L Tue, Feb 23, 2016 | | 1st | 155 Rx | Jonathan K Tue, Feb 23, 2016
Lance Tue, Feb 23, 2016
Kevin S Tue, Feb 23, 2016 | | 2nd | 135 Rx | Carl Tue, Feb 23, 2016 | | 3rd | 115? Rx | Aaron F Tue, Feb 23, 2016
Charlie Tue, Feb 23, 2016
Sterling Tue, Feb 23, 2016
Steve M Tue, Feb 23, 2016 |
| Selleck | 65 Rx | | | Steve M | 115 Rx | | | Brenda L | 65 Rx | | | Sterling | 115 Rx | I changed to ring rows after 3 rounds. | | Cherise | 75 Rx | skipped HS | | Bill | 95 Rx | | | Kevin S | 155 Rx | | | Keith C | 105x1 Rx | | | Carl | 135 Rx | | | Bailey J | 65 Rx | | | Charlie | 115 Rx | | | John L | 95# Rx | | | Joslyn | 70# Rx | Black band and Orange band Pull ups | | Lance | 155 Rx | | | Jonathan K | 155 Rx | | | Aaron F | 115? Rx | Got in late, only did part of this | | Ammon C | injury required mods. Rx | |
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METCON 2/23/16
(Reps, Rx+, Rx2, Rx3)
Each round is 1 minute:
Rower-12-16-Max reps
Overhead Squat-12-16-Max reps
KB Swing-12-16-Max reps
Box Jump-12-16-Max reps
Pull Ups-12-16-Max reps
REST 1 min
GOAL: Make it to final round performing the 12s and 16s FGB EMOM style and perform over 80 reps of final which is a true fight gone bad for max reps
Rx+: 115#/75#, 30''/24'', 70#/53#, CTB Pull Ups
Rx: 95#/65#, 24''/20'', 53#/35#
Rx2: 75#/55#, sub Front Squat, 35#/26#, Ring Rows
Rx3: See coach
| 1st | 86 Rx | Julia Goldst Tue, Feb 23, 2016 | | 2nd | 80 Rx | Katriel-Maria Tue, Feb 23, 2016 | | 3rd | 60 Rx | Bailey J Tue, Feb 23, 2016 | | 1st | 96 Rx+ | Seth B Tue, Feb 23, 2016 | | 2nd | 68 Rx+ | Todd N Tue, Feb 23, 2016 | | 3rd | 84 Rx | Eric M Tue, Feb 23, 2016 |
| Selleck | dnf Rx2 | | | Eric M | 84 Rx | | | Spencer Ch | 98 Rx2 | Front squat instead of OHS | | Seth D | 65 Rx2 | Front squat instead of OHS | | Tom R | 63 Rx | Front squat instead of OHS | | Steve M | 45 Rx | | | Tracie | 51 Rx2 | | | Brenda L | 55 Rx2 | ring rows | | Sterling | 39 | DNF first 2 rounds. Did RX movements on final. | | Carolyn | 80 | overhead squats | | Parker | 73 Rx2 | | | Cherise | 67 Rx2 | didn't meet all 12 and 16 quotas | | Bill | 69 Rx2 | | | Katriel-Maria | 80 Rx | really proud of finishing my 16s! | | Seth B | 96 Rx+ | Had to do step ups wanted over 100... | | Kevin S | 57 Rx2 | | | Sandra D | 80 Rx2 | | | Steven D | DNF Rx2 | Didn't make 16 pull-ups | | Keith C | 70 Rx2 | Did front squats | | Carl | 86 Rx2 | 75# OHS, 35# KB, 20' box, ring rows | | Bailey J | 60 Rx | | | Charlie | 75 Rx2 | | | John L | DNF Rx2 | | | Julia Goldst | 86 Rx | | | Todd N | 68 Rx+ | | | Saori | 50ish | 75# for 12, #65 for 16. hated every minute of it and died | | Joslyn | 56 Rx2 | 35# KB swing | | Lance | 67 Rx | | | Jonathan K | 74 Rx | | | Aaron F | 46 Rx | 13-6-17-4-6 |
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COMPETITORS WOD Week 2 Day 2 2/23/16
(Time)
A.10 mins to find heavy Clean 2RM Beat what you did last week.
then EMOM for 8 mins 1 Powerclean 1 Clean 1 Jerk @75%+5-10#
B1. RDL-10-10-8-8
B2. Strict Sit Ups-15-15-12-12
REST 1 min
Build up on all sets
C. Strengthcon: 4-3:30 min rounds
Row-200 m
Box Jump-20 reps (20') for most work rebound and good form
Push Press-8-6-4-2 (Take from rack)
GOAL: Hit 90% of your Push Press
D.
Rower-12-16-Max reps
Overhead Squat-12-16-Max reps
KB Swing-12-16-Max reps
Box Jump-12-16-Max reps
Pull Ups-12-16-Max reps
REST 1 min
GOAL: Make it to final round and perform over 80 reps
Rx+: 115#/75#, 30''/24'', 70#/53#, CTB Pull Ups
Rx: 95#/75#, 24''/20'', 53#/35#
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WARM UP 2/23/16
(No Results Tracked)
FOAM ROLL-Quads,Glutes,Hamstrings,Calves,Mid back
GROUP WARM UP
PVC Passthroughs in squat-10-15
Burgener Warm up-PVC
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Hip Rotations-20 R/L
Praying pose to hamstring stretch-1 min
Handstand Hold w partner or Push Up plank-20 secs
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3 rounds w barbell
Front Squat-5 reps
Hang Powersnatch-5 reps
Snatch Grip PP from back-5 reps
COOL DOWN
Pigeon Stretch w Band-2 mins
Shoulder/Traps Smash w lacrosseball-2 mins
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