WOD Blog
 | Thu, Apr 7 2016 |  |
| METCON 4/7/16 | SKILL WORK 4/7/16 | WARM UP 4/7/16 | COMPETITORS TRAINING 4/7/16 |
METCON 4/7/16
(Reps, Rx+, Rx2, Rx3)
AMRAP in 15 mins of
Box Jumps-5-5-5-10-10-10-15-15-15-20-20-20 etc.
Pushballs-5-5-5-10-10-10-15-15-15-20-20-20 etc.
KB Swings-5-5-5-10-10-10-15-15-15-20-20-20 etc.
GOAL: Perform over 200 reps
Rx+: 30''/24'', 30#/10'-20#/9', 70#/53#
Rx: 24''/20'', 20#/10'-14#/9', 53#/35#
Rx2: 20'', 14#/9'-10#/8', 35#/26#
Rx3: Sub step ups pushballs and russians 20'', 14#/9'-10#/8', 35#/26#
| 1st | 300 Rx | Rachel T Thu, Apr 7, 2016 | | 2nd | 295 Rx | Katriel-Maria Thu, Apr 7, 2016 | | 3rd | 285 Rx | Brooke K Thu, Apr 7, 2016 | | 1st | 271 Rx+ | Charles G Thu, Apr 7, 2016 | | 2nd | 331 Rx | Spencer Ch Thu, Apr 7, 2016 | | 3rd | 290 Rx | Robson Thu, Apr 7, 2016
Nate D Thu, Apr 7, 2016 |
| Steve T | 220 Rx | 35# Kettle Swing | | Christopher T | 230 Rx | | | Mike r | 275 Rx2 | | | Spencer Ch | 331 Rx | | | Carolyn | 151 Rx | Not bad since I last ate yesterday at 2:00...,I had no energy! | | Tyler M | 255 Rx2 | 24' box jumps | | Carl | 188 Rx | wallballs instead of pushballs | | Charles G | 271 Rx+ | | | Seth B | 342 | Rx but Subbed step ups because of foot | | Julia Goldst | 282 | Comp version box jump, wall ball, CTB | | Nate D | 290 Rx | | | Rachel T | 300 Rx | | | Katriel-Maria | 295 Rx | | | Brooke K | 285 Rx | | | Aaron F | 140 Rx | I'm slow at box jumps | | Emily Be | 225 Rx3 | | | Nancee | 225 Rx3 | Box steps Modified. | | John Lu | 279 Rx | | | Joshua B | 254 Rx | | | Keith C | 240 Rx2 | | | Charlie | 233 Rx2 | | | Robson | 290 Rx | |
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SKILL WORK 4/7/16
(No Results Tracked)
EMOM for 10 mins
EVENS- 1-2 rope climbs
ODDS- Sprint 200 m
GOAL: Match the sprint every time within 5 secs
For those new to rope climb sub 10 rope rows or Chin ups
Rx2: Sub 150 m
R3: Sub 100 m
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WARM UP 4/7/16
(No Results Tracked)
FOAM ROLL-Delts,chest,calves and quads
GROUP WARM UP
Side plank-20 sec R/L
Samson Stretch-20 sec R/L
Jog 400m
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2 rounds
20 sec Jumping jacks
20 sec Pushballs
20 sec Russian swings
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Rope rows-10 reps
Review rope climb tech
COOLDOWN
Band lat stretch from below- 2 mins
Smash traps and calves- 2 mins
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COMPETITORS TRAINING 4/7/16
(Time)
A. Snatch Complexes for catch-Every 2 mins for 8 rounds
Snatch-1 rep
OHS-1 rep
Snatch -1 rep
OHS-1 rep
Snatch-1 rep
Begin at 60% of 1RM make 5-10# jumps only.
B. Clean Heavy
4-4-4-4
Begin at 70% build up to 80-85% of best clean Reset each rep
C. Back Squat heavy
3-3-3-3-3-3-3-3
Begin at 80% SMALL Jump aiming to end with 90%
D. Metcon-
AMRAP in 15 mins of
5-5-5-10-10-10-15-15-15 etc.
Box Jump- 24''/20''
Wallballs- 20#/10'-14#/9'
CTB Pull Ups
GOAL: Average 18 reps per min
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