WOD Blog
 | Tue, Apr 19 2016 |  |
| METCON 4/19/16 'LOTS OF WORK, THEN THE REWARD' | SKILLCON 4/19/16-6/1/17 | COMPETITORS TRAINING 4/19/16 | WARM UP 4/19/16 |
METCON 4/19/16 'LOTS OF WORK, THEN THE REWARD'
(Time, Rx2, Rx3)
'LOTS OF WORK, THEN THE REWARD'
5 mins to finish
1 round
Burpees-25 reps
DB Alt Snatch-25 reps (35#/20#)
Pull Ups-30 reps
REST 1 min
5 mins to finish
3 rounds
Burpees to plate-5 reps (2-45# plates stacked)
DB alt Snatch-9 reps (55#/35#)
CTB Pull Ups-9 reps
REST 1 min
7 mins to finish
5 rounds
Burpee Box Overs-5 reps (20'' for all)
DB alt. Snatch-5 reps (70#/55#)
Bar Muscle Ups-2 reps
GOAL: Get to 3rd stage and Finish under 5 mins)
Rx+: See competitors training 'METCON'
Rx: As written
Rx2: Sub Jumping variations for pull ups,CTB and BMU
stay at 55#/35# for final stage and Burpee to Plate
Rx3: See coach for modwod
(another wod to teach pacing, and test average reps per member)
| 1st | 18:55 Rx | Julia Goldst Tue, Apr 19, 2016 | | 2nd | 19 Rx2 | Ashley Al Tue, Apr 19, 2016 | | 3rd | 19:00 Rx2 | Carolyn Tue, Apr 19, 2016
Tracie Tue, Apr 19, 2016 | | 1st | 17:40 Rx | Tyson D Tue, Apr 19, 2016 | | 2nd | 18:35 Rx | Robbie Tue, Apr 19, 2016 | | 3rd | 19:00 DNF- finished all rounds in 1 and 2 and then 3 rounds final Rx | Steve M Tue, Apr 19, 2016 |
| Georgia | 19:00 | jumping pullups, step overs, 20# entire workout. | | Carl | DNF 19:00 Rx | 2 rounds in second set, 2 1/2 rounds in third set | | Tracie | 19:00 DNF Rx2 | COMPLETED 3rDS | | Seth D | 19.00 | DNF - finished2 rounds second time, 3 rounds 3rd | | Steve M | 19:00 DNF- finished all rounds in 1 and 2 and then 3 rounds final Rx | | | Carolyn | 19:00 Rx2 | Finished burpees 3rd round 2nd trio.....finished 4 rounds 3rd trio | | Christopher T | 18:43 Rx2 | Jumping MU | | Parker | 19:00 Rx | Got through round 2 of second round on time | | Mike S | 19:00 DNF Rx | on third set second round, starting 4th set third round | | Charlie | 19:00 DNF Rx2 | On 5th round with four burpees | | Saori | DNF 19:00 | 35#, 35#, 35#, PU, PU, Jump MU | | Tyson D | 17:40 Rx | | | Robbie | 18:35 Rx | | | Julia Goldst | 18:55 Rx | | | Nancee | 19 | On the 5th round with 3 burpees | | Ashley Al | 19 Rx2 | Finished 4 sets of third rd. 20# DB, | | Braeden | 19:00 Rx | Need to improve CTB & Muscle ups |
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SKILLCON 4/19/16-6/1/17
(Reps, Rx+, Rx2, Rx3)
SKILL WORK in Groups of 3
Mins 0,3,6,9
Rope Knee to Elbows (To practice reaching with legs)
5-15 reps
Mins 1,4,7,10
Jumping Ring or Matador Dips(To practice set up and building lock out strength)
5-15 reps
Mins 2,5,8,11
L-Sit Hold
5-15 secs
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COMPETITORS TRAINING 4/19/16
(Time)
Week 3 Day 2
A. Split Jerk Alternating(Heavy) Take from floor
3-3-3-3-3-3 (end on strong leg)
*Begin at 80% After working up to a heavy set of 3
B. Press Complex- 5-2 min rounds begin at 70%
1-Push Press
3-Push Jerks
5-Back Jerks (you may choose split or power and can mix up)
REST 1 min
C1. Wide stance RDL (Posterior/Ab Volume/Waves)
8-8-8-8-MR@50% Deadlift max
C2. L-sit hold paired with leg raise on ground thing
Max hold then immediate 15-20 reps
D. METCON
5 mins to finish
1 round
Burpees-30 reps
DB Alt Snatch-30 reps (55#/35#)
Pull Ups-30 reps
REST 1 min
5 mins to finish
3 rounds
Burpees to plate-5 reps (2-45# plates stacked)
DB alt Snatch-9 reps (70#/55#)
CTB Pull Ups-12 reps
REST 1 min
7 mins to finish
5 rounds
Burpee Box Overs-5 reps (30'' for all)
DB alt. Snatch-6 reps (90#/70#)
Ring Muscle Ups-5 reps
GOAL: Get to 3rd stage and Finish under 7 mins
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WARM UP 4/19/16
(Time)
FOAM ROLL-Ant Delts,Triceps, Use softball onRectus Femoris for KTR and L-sits 10-20 flosses/tack and stretch
GROUP WARM UP
Plank-40 secs (try alternating legs/arms or rotations)
Mtn. Climbers-20 secs
Dynamic Plank-20 secs
Burpees-20 secs
Push Ups-20 secs
Ring Dip or Handstand Hold-20 secs
Hanging Hollow Rocks/Pull Ups-20 secs
Rope Rows-3 reps up or Ring Rows-15 reps
KB Swing-20 secs Russians/20 secs American
COOLDOWN
Band OH Stretch two arms-2 mins
Chest Smash-2 mins
GET READY to SQUAT & RUN.. NANCY!!
COOLDOWN
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