WOD Blog
 | Thu, Apr 21 2016 |  |
| METCON 4/21/16 | SKILLCON 4/21/16 | COMPETITORS TRAINING 4/21/16 | WARM UP 4/21/16 |
METCON 4/21/16
(Reps, Rx+, Rx2, Rx3)
AMRAP in 12 mins of
Double Unders-20 reps
HR Push Ups-10 reps
TTB-10 reps
GOAL: Perform over 300 reps
Rx+: Sub Ring Dips, & KTE
Rx: As written
Rx2: 10 DU's, KTC
Rx3: Sub Singlesx2, KTC
| 1st | 350 Rx | Rachel T Thu, Apr 21, 2016 | | 2nd | 170 Rx | Joslyn Thu, Apr 21, 2016 | | 3rd | 160 Rx | Carolyn Thu, Apr 21, 2016 | | 1st | 358 Rx+ | Charles G Thu, Apr 21, 2016 | | 2nd | 375 Rx | Nate D Thu, Apr 21, 2016 | | 3rd | 340 Rx | Eric M Thu, Apr 21, 2016 |
| Steve T | 300 Rx3 | | | Heikoti | 250 Rx3 | | | Christopher T | 310 Rx2 | sub single unders | | Georgia | 4 Rounds fully completed | 40 Singles, 5 KTE | | Eric M | 340 Rx | | | Steve M | 320 Rx | | | Byron | 190 Rx3 | | | Joslyn | 170 Rx | | | Carolyn | 160 Rx | Plus a pee break 😰 | | Scott B | 234 Rx | | | Kristin | 227 Rx3 | I did more than 5 rounds... no clue if I'm entering this right. | | Nate D | 375 Rx | | | Jade | 540 Rx3 | singles instead of DU's | | Megan A | 6.5 | subx2, girl hr pushups, knee2chest | | Rachel T | 350 Rx | | | Brenda L | 120 Rx2 | | | Julia Goldst | 350 | Sub pistols for HR push ups rest RX | | Charlie | 357 Rx3 | | | Charles G | 358 Rx+ | | | Braeden | 310 Rx2 | Sub KTC for TTB |
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SKILLCON 4/21/16
(Time)
SKILL WORK in Groups of 3
Mins 0,3,6,9
Row-30 secs @500m record pace
Mins 1,4,7,10
Handstand Hold or Handstand Walk-20secs
Mins 2,5,8,11
Hollow Body hold
10-30 secs
| Carolyn | 12:00 Rx | | | Scott B | 12:00 Rx | |
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COMPETITORS TRAINING 4/21/16
(Time)
Week 2 Day 3
A. Snatch Complexes for finish and catch
High Hang Snatch-1 rep
Snatch Balance-2 reps
OHS w 3 reps
Begin at 60% of 1RM Go as heavy as possible but focus on finish and record this for me.
B. Clean Heavy
3-3-3-2-2-2
80%-85%-90%-93%-95%-95%+some
C. Back Squat (heavy)
2-2-2-2-2-Set up and practice w VR 4-6-MR
Begin at 90% SMALL Jump aiming to end with 95%+ :0!
Max rep set with Chains or Band from the top using 100# of VR. Aim for 10+ reps
D. METCON
Thursdays Class Metcon sub Pistols instead of HRPU
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WARM UP 4/21/16
(Time)
FOAM ROLL-Calves from yesterdays,Forearms,
GROUP WARM UP
In groups of (3-4) 2-3 rds of
Row-30-30-20 secs
Hollow Rocks-30-30-20 secs
Jumping jacks or Jump Rope-30-30-20 secs
Multi Grip Push Ups-30-30-20 secs
COOLDOWN
Banded Hip Stretch w Twist-2 mins
Forearms Smash Calf Smash-2 mins
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