WOD Blog
 | Tue, Apr 12 2016 |  |
| METCON-JULIA'S HELL 4/12/15 | SKILL WORK 4/12/16. | WARM UP 4/12/16 | COMPETITORS TRAINING 4/12/16 | Other Results |
METCON-JULIA'S HELL 4/12/15
(Time, Rx2, Rx3)
'JULIA'S HELL' (stay tuned for Julia's Revenge)
Row-1000 m
Box Jumps-100 reps
Double Unders-100 reps
Wallballs-100 reps
Run-1000 m
GOAL: Finish under 23 mins CAP off at 25 mins
STEP UPS ALLOWED
Rx: 24''20'', 20#/10'-14#/9'
Rx2: 20'', 14#/10'-10#/8', Sub singlesx3
Rx3: 20'', Sub pushballs 14#/10'-10#/8' Sub singlesx2
Hitting legs hard 2 days in a row as long metcon and lifting then mostly upper body Th,F
| 1st | 21:46 Rx | Sarah D Tue, Apr 12, 2016 | | 2nd | 27:00 Rx | Rachel T Tue, Apr 12, 2016 | | 3rd | 28:25 Rx | Julia Goldst Tue, Apr 12, 2016 | | 1st | 22:07 Rx | Charles G Tue, Apr 12, 2016 | | 2nd | 22:27 Rx | Robson Tue, Apr 12, 2016 | | 3rd | 22:42 Rx | Scott Chr Tue, Apr 12, 2016 |
| Steve T | 25:00 Rx2 | DNF got thru wallballz | | Jonathan K | 25:00 Rx | pull ups instead of wall balls | | Carl | 25:00 | Rx; DNF run | | Spencer Ch | 20:13 Rx2 | Row instead of run last 1000 m | | Christopher T | 21:32 Rx2 | singlesx3 | | Sterling | 25:00 DNF | 24 in box, sub single-unders, Got through 52 wall balls. | | Eric M | 27:20 Rx | Finished | | Cherise | 25:00 Rx2 | DNF: 3xsingles; 10# | | Steve M | 28:40 Rx | went over but finished everything | | Parker | 30:00 Rx | Sub single unders | | Tracie | 25:00 DNF 80 wall balls Rx2 | | | Carolyn | 25:00 Rx2 | 22:42finished WB's didn't start run | | Saori | 28:37 Rx | 2nd day after long vc | | Jeremy B | 25:00 Rx2 | DNF 500m Run | | Nate D | 22:55 Rx | | | Aaron F | 25:00 Rx2 | 65/100 WB | | Rachel T | 27:00 Rx | | | Julia Goldst | 28:25 Rx | | | Charlie | 27:00 Rx2 | Finished | | Robson | 22:27 Rx | | | Keith C | 22:30 Rx2 | | | Scott Chr | 22:42 Rx | | | Sarah D | 21:46 Rx | | | Joslyn | 25:00 DNF Rx2 | Step Ups on all; 300 singles; 399 meters on row | | Linda | 25:00 DNF | 60 step ups 40 jumps; 200 singles, push balls, 100 m last row | | Todd N | 24:44 Rx | | | Charles G | 22:07 Rx | | | Eric K | 25:00 Rx2 | I did not complete the 1000m run in the workout. | | Braeden | 25:00 Rx | Did not finish run. | | Emily Be | 25:00 | Halfway through wallballs | | Scott B | 25:00 Rx | 70 Wallballs |
|
SKILL WORK 4/12/16.
(No Results Tracked)
Spend first 10-15 mins of class
Working on Handstand Walks w a partner or Muscle Up turnovers
some possible examples
Example 1 Individual(Beginner)- Every 2 mins for 7 rounds
5-Muscle Up Turnovers with feet on ground
Handstand hold facing wall w feet taps-20 secs
-------------------------------------------------------------
Example 2 w partner(Beginner)
Handstand hold or walk w partner spot-10-20ft alternating
Then
Partner assisted Pull Ups and Dips
-------------------------------------------------------------------
Example 3(Intermediate)
Handstand Push Ups-1-5 reps
Ring Dips-1-5 reps
Strict Chin Ups-1-5 reps
-------------------------------------------------------------------
Example 4(Advanced)-Every 2 mins for 7 rounds
Ring Muscle Ups-1-5 reps
Handstand Walk 20 feet
|
WARM UP 4/12/16
(Time)
FOAM ROLL-Calves A LOT, then Forearms Traps Delts again
GROUP WARM UP
Forearm Stretch during Upward dog-20 secs
Calf Stretch during Downward dog-20 secs
Spiderman to Hammy-20 secs in each R/L
--------------------------------------
3 rounds
Jog-100 m
KB swing(russians)-10 reps
Wallballs or hand over head wallsquats-6 reps
-------------------------------------
Handstand hold-30 secs or Push up plank
Ring Rows w false grip or Ring Pull ups-10 reps
Ring Dips or push ups-5-10 reps
COOLDOWN
Calf Smash-2 mins
Samson Stretch-2 mins
|
COMPETITORS TRAINING 4/12/16
(Time)
Week 2 Day 2
A. Split Jerk Alternating(Heavy) Take from floor
4-4-4-4-4-4
*After working up to a heavy set of 4 Heavier than last week
B. EMOM for ALAP
1 Clean & Jerk @80% of 1RM
Muscle Ups-3-6 reps depending on who you are
Julia,Mckenna,Andy,Todd(BMU)-3 reps
Jared,Dave-6 reps
GOAL: 8 mins STOP at 8 even if you can go longer
C1. Good Morning (Posterior/Ab Volume/Waves)
8-6-4-10-8-6
C2. Weighted Sit Ups or GHD Sit Ups
12-12-12-15-15-15
D. Strengthcon- 15-12-9
Strict HSPU
Powerclean-205#/135#
D.
3 rds for time
Row-200 m
Box Jump-20 reps
Double Unders-50 reps
Wallball-20 reps
Run-200 m
GOAL: Under 14 mins CAP at 15 mins HUSTLE!!
| Brenda L | DNF run | single unders |
|
