WOD Blog
 | Fri, Mar 4 2016 |  |
| METCON 16.2 3/3/16-11/7/16-12/13/17 | SCALED 16.2 METCON 3/4/2016 | WARM UP 3/4/16 | WEIGHTLIFTING 3/4/16 | Other Results |
METCON 16.2 3/3/16-11/7/16-12/13/17
(Reps, Rx+, Rx2, Rx3)
Workout 16.2
4-min. AMRAP + bonus time:
25 toes-to-bars
50 double-unders
Squat cleans*
Time extends 4 minutes each time a round is completed.
Clean Reps and Weights
*1st round, 15 reps at 135#/85#
*2nd round 13 reps at 185#/115#
*3rd round 11 reps at 225#/145#
*4th round 9 reps at 275#/175#
*5th round 7 reps 315#/205#
***Weights can be added by another person/coach or already set up***
Tiebreaker: mark the time when you finish each set of double unders.
GOAL: Get into 3rd round
Rx+: Get to 4th round
Rx: As written
Rx2: Start at 95#/55# then go to 135#/85#
Rx3: DO THIS IF YOU WANT A 16 MIN METCON Sub Singles and sit ups, hang powerclean 95#/65# reps stay at 12 reps
| 1st | 254 Rx | Janelle Mon, Nov 7, 2016 | | 2nd | 140 Rx | Tory Mon, Nov 7, 2016 | | 3rd | 88 Rx | Noelia Mon, Nov 7, 2016 | | 1st | 339 Rx | Brandon He Mon, Nov 7, 2016 | | 2nd | 259 Rx | Jonathan K Fri, Mar 4, 2016 | | 3rd | 258 Rx | Seth B Mon, Nov 7, 2016 |
| Jonathan K | 259 Rx | 10:09 | | Tracie | 36 CLEANS Rx2 | KNEE RAISES dUS POWER CLEANS 55, 75, 95 | | Christopher T | 39 cleans Rx2 | | | Teasha | :) Rx | | | Nancee | :) Rx | | | Scott Chr | 169 Rx | | | Ammon C | worked out (knee issues prevented full workout) Rx3 | | | Tyson D | 253 Rx | |
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SCALED 16.2 METCON 3/4/2016
(Reps)
Beginning on a 4-minute clock
25 Hanging Knee Raises
50 Single Unders
Squat cleans
Each time a round is completed, 4 minutes are added to the clock.
Squat clean reps and weights
1st round- 15 reps at 95/55
2nd round- 13 reps at 115/75
3rd round - 11 reps at 135/95
4th round - 9reps at 155/115
5th rounds - 7 reps at 185/135
Tiebreak: mark time that each set of single unders is completed.
| 1st | 348 | Linda Fri, Mar 4, 2016 | | 2nd | 261 | Anna H Fri, Mar 4, 2016 | | 3rd | 176 | Cherise Fri, Mar 4, 2016 | | 1st | 264 Rx | Charlie Fri, Mar 4, 2016 | | 2nd | 259 Rx | Scott B Fri, Mar 4, 2016 | | 3rd | 174 Rx | John L Fri, Mar 4, 2016 |
| John L | 174 Rx | 8:00 | | Cherise | 176 | scaled | | Corin | 175 | scaling for march | | Bill | 48 cleans | 95-105-115-125 | | Anna H | 261 | couldn't do 95# so did 9 extra at 75# | | Charlie | 264 Rx | 3 complete rounds | | Aaron F | 170 Rx | Because this is the scaled workout (did RX for scaled) | | Linda | 348 | laying TTB, power cleans @ 65# all 4 sets | | Scott B | 259 Rx | 1:05, 4:56, 10:18 (90, 88, 81) | | Steven D | 343 | Lying down toes to bar for bad shoulder |
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WARM UP 3/4/16
(No Results Tracked)
FOAM ROLL-Full body especially quads,calves,forearms and lats
GROUP WARM UP
Jump Rope-1 min
Passthroughs-20 secs
w rope ohs-20 secs
Mtn. Climbers-20 secs
Plank-20 secs
Flutterkicks-20 secs
Hip Rotations-20 secs R/L
Barbell Row-9 reps
GM-9 reps
3 position clean-3 of each
COOL DOWN
Couch Stretch w Samson pose-2 mins
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WEIGHTLIFTING 3/4/16
(Weight)
Spend 15 mins working up to a heavy 1 or 2 rep set
Clean(meaning power clean or squat clean you decide)
Suggested warm up strategy (reset each rep)
5-50%
3-70%
2-75%
2-80%
1-85%
1-90%
1-95% then heavy single or double
| 1st | 140 Rx | Cherise Fri, Mar 4, 2016
Corin Fri, Mar 4, 2016 | | 2nd | 105# Rx | Linda Fri, Mar 4, 2016 | | 1st | 235 Rx | Scott Chr Fri, Mar 4, 2016 | | 2nd | 195 Rx | Aaron F Fri, Mar 4, 2016 | | 3rd | 165 Rx | Scott B Fri, Mar 4, 2016 |
| Corin | 140 Rx | | | Cherise | 140 Rx | squat cleans | | Scott Chr | 235 Rx | | | Aaron F | 195 Rx | I think this was my max | | Linda | 105# Rx | PR! | | Scott B | 165 Rx | |
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