WOD Blog
 | Mon, Apr 25 2016 |  |
| METCON 4/25/16 | WEIGHTLIFTING 4/18/16-4/25/16 | COMPETITORS TRAINING 4/25/16 | WARM UP 4/25/16 |
METCON 4/25/16
(Time, Rx+, Rx2, Rx3)
For time
100-KB Swings
75-Sit Ups
50-Thrusters
25-Burpees
GOAL: Finish under 13 mins CAP off at 15 mins
Rx+: 70#/53#, Sub TTB, 95#/65#
Rx: 53#/35#, 75#/55#
Rx2: 35#/26#, Sub Wallballs 20#/10'-14#/9'
Rx3: Rx2, rep scheme 50-40-30-20
| 1st | 14:34 Rx | Saori Mon, Apr 25, 2016 | | 2nd | 15:00 Rx | Carolyn Mon, Apr 25, 2016
Cherise Mon, Apr 25, 2016 | | 3rd | 15:01 Rx | Rachel T Mon, Apr 25, 2016 | | 1st | 10:28 Rx | Seth B Mon, Apr 25, 2016 | | 2nd | 10:44 Rx | Christopher T Mon, Apr 25, 2016 | | 3rd | 10:55 Rx | David P Mon, Apr 25, 2016 |
| Jonathan K | 15:37 Rx2 | 53# kb, sub strict shoulder/push press for thrusters | | Spencer Ch | 11:59 Rx | | | Christopher T | 10:44 Rx | | | Parker | 14:15 Rx | Sub #35 KB | | Tracie | 1500 Rx2 | 12 burpees | | Steve M | 15:00 Rx | missed 10 thr and burpees | | Eric M | 13:25 Rx | | | Corin | 15:00 Rx2 | DNF 26 lb kettle bell | | Seth D | 15:00 Rx2 | did everything except 6 burpees instead of 25 | | Brenda L | DNF 15:30 Rx2 | wall balls | | Cherise | 15:00 Rx | DNF; 210 reps | | Carolyn | 15:00 Rx | got to 20 thruster | | Seth B | 10:28 Rx | | | Aaron S | 14:01 Rx | | | Julia Goldst | 14:37 | Rx+ but sub KB snatch (35#} for swing | | Rachel T | 15:01 Rx | | | Diane | 15:00 Rx2 | got in 6 burpees | | Megan A | finished 35 wallballs Rx2 | | | Keith C | 13:36 Rx2 | | | Robson | 14:27 Rx | | | Charlie | 15:00 Rx | 35 thursters | | Tyson D | 13:08 Rx | | | David P | 10:55 Rx | | | Saori | 14:34 Rx | | | Brittanee | 13:52 Rx2 | 75KB/25 Russian @20#, 10#wb | | Ashley Al | 14:40 Rx2 | 26# KB, 14# WB | | Todd N | 12:03 Rx | |
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WEIGHTLIFTING 4/18/16-4/25/16
(Weight)
2 Position Snatch (week 4)
At least 8 working sets above 75% of 1RM
Beat what you did last week
1st-Position-Mid thigh
2nd-Position-Floor
| 1st | 110 Rx | Belinda Mon, Apr 25, 2016 | | 2nd | 105 Rx | Katriel-Maria Mon, Apr 25, 2016 | | 3rd | 85 Rx | Cherise Mon, Apr 25, 2016
Brenda L Mon, Apr 25, 2016 | | 1st | 185 Rx | Seth D Mon, Apr 25, 2016 | | 2nd | 125 Rx | Charlie Mon, Apr 25, 2016
Eric M Mon, Apr 25, 2016 | | 3rd | #105 Rx | Parker Mon, Apr 25, 2016 |
| 1st | 110 Rx | Belinda Mon, Apr 25, 2016 | | 2nd | 105 Rx | Katriel-Maria Mon, Apr 25, 2016 | | 3rd | 95 Rx | Cherise Mon, Apr 18, 2016
Corin Mon, Apr 18, 2016 | | 1st | 185 Rx | Seth D Mon, Apr 25, 2016 | | 2nd | 155 Rx | Scott Chr Mon, Apr 18, 2016 | | 3rd | 150 Rx | Braeden Mon, Apr 18, 2016 |
| Parker | #105 Rx | | | Eric M | 125 Rx | | | Seth D | 185 Rx | Worked on clean movements instead of snatch. Work on the explosion! | | Brenda L | 85 Rx | | | Cherise | 85 Rx | | | Carolyn | 75 Rx | | | Katriel-Maria | 105 Rx | | | Rachel T | 80 Rx | #80 Catching in full squat ... #85 up top | | Diane | worked on form not weight Rx | | | Megan A | 65 Rx | | | Keith C | did not do snatches Rx | Did dead lifts at 225 | | Belinda | 110 Rx | | | Charlie | 125 Rx | | | Ashley Al | 55# Rx | Practiced form |
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COMPETITORS TRAINING 4/25/16
(Time)
Week 3 (Deload)
A. Snatch(Heavy)
2-2-2-2-1-1-1-1
Perform 2's at 75% every 2 mins and 1's at 85%
B. Strength Complex
Snatch Drops-EMOM 5mins-3 reps @60-70%
then EMOM 5 mins
3-Position snatch (ground up)
GOAL: Keep weight at 70-75% no misses
C. Back Squat (Volume/Waves)
5-3-1-5-3-1-5-3-1
Keep straight weight on both waves at 70%-80%-85/87%(Try to also add 5-10# on all of these sets)
D. Metcon:
For time
100-KB Snatches (53#/35#)
75-TTB
50-Thrusters (95#/65#)
25-Burpees
GOAL: Finish under 13 mins
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WARM UP 4/25/16
(Time)
FOAM ROLL-Quads,Calves,Traps,Delts and Lats
GROUP WARM UP
Samson Stretch-20 secs R/L
Band Pull Aparts-20 secs
3 rounds
KB Swings-20 secs
Wallsquats or wallballs-20 secs
Burpees-20 secs
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GM and Bent Over Row-5 reps each
Snatch Grip Push Press-5 reps
then
2 position snatch-3 reps at each
COOLDOWN
Banded Hip and Lat stretch-2 mins
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