WOD Blog
 | Thu, Feb 25 2016 |  |
| METCON 2/25/16 | SKILL WORK 2/25/16. | COMPETITORS WOD Week 2 Day 3 2/26/16 | WARM UP 2/25/16 | Other Results |
METCON 2/25/16
(Reps, Rx+, Rx2, Rx3)
With an 18 min timer perform
4 rounds of
Run-400-300-200-100 m
Powerclean-21-15-9-6
Push Jerk-21-15-9-6
then with time remaining
AMWAP
C&J Complex
Powerclean-1 rep
Clean-1 rep
Jerk-1 rep
GOAL: hit 90% of 1RM C&J Score is heaviest complex
Rx+: 175#/120#
Rx: 125#/85#
Rx2: 95#/65# Sub Hang Powerclean
Rx3: Sub DB's 35#/20# Pair take from hang on PC
| Jonathan K | 225 Rx | | | Selleck | 74 Rx2 | | | Cherise | 0 Rx | DNF; completed 15s | | Carolyn | 0 Rx2 | finished 100 run | | Corin | 6 Rx3 | 55lb hang powerclean | | Bill | 0 Rx2 | Finished in 20:05 | | Saori | DNF Rx | Barely finished 100m running and Keltzie was super happy to beat me ;) | | Diane | 0 | 45 lbs-finished 4 rounds--but didnt start amwap | | Aaron F | 0 Rx | Finished 15s and part of 200 m run | | Steven D | 115# Rx2 | Hurt shoulder. Subbed push-ups for jerks. | | Charlie | 9 Rx2 | | | Todd N | 1 Rx3 | 16.1 | | Ammon C | worked out (knee issues prevented full workout) Rx3 | |
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SKILL WORK 2/25/16.
(Time)
Practice!
18 mins alternating between
Pistols-8-12 reps or Practice 2 mins
Double Unders-30-50 unbroken or Practice 2 mins
OR
If you can do 50+ Unbroken and 20 Pistols-
6-3 min rounds of
Row-200m
then
3 position Clean- Begin at 60% add weight each round
| 1st | 18 | Carolyn Thu, Feb 25, 2016
Saori Thu, Feb 25, 2016
Cherise Thu, Feb 25, 2016 | | 1st | 18 Rx | Jonathan K Thu, Feb 25, 2016 | | 2nd | 18 | Aaron F Thu, Feb 25, 2016
Bill Thu, Feb 25, 2016
Selleck Thu, Feb 25, 2016 |
| Jonathan K | 18 Rx | | | Selleck | 18 | not on pistols yet | | Cherise | 18 | just practiced | | Bill | 18 | when I grow up I want to be able to do DU's | | Saori | 18 | pistol x12 and 3 position clean 75, 85, 115 | | Carolyn | 18 | Practice makes perfect...eventually...right?! 😊 | | Aaron F | 18 | Practice. Band assisted pistols, practice DU |
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COMPETITORS WOD Week 2 Day 3 2/26/16
(Time, Rx+, Rx2, Rx3)
Hesitantly...
A. EMOM for 16 mins alternating
Powersnatch-5 reps @ 75% of 1RM
HSPU-1-5 reps
B1. Back Squat-5x3 rep (Stay at 85% of max)
B2. Front Squat-5x1 rep
Build up on Front Squat try to hit 96% of MAX
C. Skillcon: 6 min AMRAP
Run-800 m then
CTB Pull Up
GOAL: 40 reps
D. Metcon
OFF
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WARM UP 2/25/16
(Time)
FOAM ROLL-Ant tib, Quads, Calves, Glutes, Traps-10-20 passes of each
GROUP WARM UP
Pizza delivery man- 3 mins or Jog-400 m then
Jump Rope Practice if people don't want to play!!!
---------------
Front Squat-5 reps
3 position clean- 3 of each
Press Complex-3 of each
COOLDOWN
Calf Smash-2 mins
Trap Smash-2 mins
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