WOD Blog
 | Tue, Apr 26 2016 |  |
| METCON 4/26/16 To be done 1st in 2 HEATS | COMPETITORS TRAINING 4/26/16 | ABCON DO BEFORE METCON 1-16-20 | WARM UP 4/26/16 | Other Results |
METCON 4/26/16 To be done 1st in 2 HEATS
(Time, Rx+, Rx2, Rx3)
Row-500 m
75-Double Unders
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21-18-15-12-9-6-3
Push Jerk
Pull up
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Row-500 m
75-Double Unders
GOAL: Finish under 21 mins CAP off at 24 mins
Rx+: 135#/95#, Sub CTB Pull Ups
Rx: 115#/75#
Rx2: 95#/65#, Sub Jumping CTB Pull Ups, & 50 DU's
Rx3: Single Arm STO 35#/20#, Sub Singlesx2 and Ring Rows
| 1st | 19:47 Rx+ | Julia Goldst Tue, Apr 26, 2016 | | 2nd | 18:01 Rx | Sarah D Tue, Apr 26, 2016 | | 3rd | 22:28 Rx | Katriel-Maria Tue, Apr 26, 2016 | | 1st | 17:20 Rx+ | David P Tue, Apr 26, 2016 | | 2nd | 17:53 Rx | Robbie Tue, Apr 26, 2016 | | 3rd | 18:00 Rx | Tyson D Tue, Apr 26, 2016 |
| Spencer Ch | 20:51 Rx | | | Tracie | 22:18 | 55# 75 DUs Jumping PUs | | Steve M | 24:00 Rx | missed last let of du's | | Eric M | 24:00 Rx2 | Didn't finish 50 DU | | Carolyn | 27:20 | 150 singles, 55#, black band PU | | Bill | 23:20 Rx2 | | | Carl | 24:00 Rx2 | Rx except 95# push jerks | | Charles G | 19:19 Rx | | | David P | 17:20 Rx+ | I suck at DU! | | Parker | 24:00 Rx | Sub #95, finished up to 400 m on 2nd row | | Aaron S | 20:40 Rx2 | PU were RX | | Seth B | 19:02 | Had to sub Hanging knee raises for DU's for foot. | | Charlie | 23:37 Rx2 | | | Rachel T | 25:30 Rx | | | Aaron F | 24:00 Rx2 | Finished 15/15 PJ, 115 lb, but 150 Singles instead of DU | | John Lu | 19:13 Rx | | | Keith C | 21:46 Rx2 | | | Katriel-Maria | 22:28 Rx | bout to meet pukie...talk to y'all l8r | | Julia Goldst | 19:47 Rx+ | | | Robson | 22:58 Rx | | | Wade | 29:30 Rx | | | Robbie | 17:53 Rx | | | Todd N | 21:01 Rx | | | Scott Chr | 23:30 Rx | | | Joslyn | 24:00 DNF Rx2 | got through the second 500m row; 150 singles | | Tyson D | 18:00 Rx | | | Saori | 25:34 Rx | | | Sarah D | 18:01 Rx | I'm crushing it! | | Ashley Al | 24 Rx2 | 55# front squat, jumping pu, 10 more double unders left. |
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COMPETITORS TRAINING 4/26/16
(Time, Rx+, Rx2, Rx3)
Week 4 Deload MAX JERK FRIDAY.
A. Split Jerk Alternating(Heavy) Take from floor
2-2-2-2-2-2-2
*Stay at 80%
B. Warm up each movements GO for PR on Max consecutive-Ring Muscle Ups
REST then Max consecutive kipping HSPU
C1. Push Press-5x5 @75% of Max
C2. RDL Close stance-5x7 @50% of Max
C3. Strict TTR-5x10
REST 1 min
C. METCON-Class metcon Rx+
Wednesday we will REST or test EMOM's for those that having been working on Burpees, TTB, Localized muscular endurance ;)
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ABCON DO BEFORE METCON 1-16-20
(No Results Tracked)
Tabata ABS!!
4 rounds 20 secs ON 10 secs OFF
Bicycle Crunch
Toe touch
Russian Twists
Hollow rock 4 times then flutterkicks til death
This can be as part of warm up
Planned: Thu,Jan16,2020 Tue,Jul3,2018 Wed,Jan10,2018 Tue,Dec6,2016 Thu,Nov10,2016 Tue,Aug16,2016 Tue,Apr26,2016 Thu,Jan28,2016 Thu,Jan7,2016
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WARM UP 4/26/16
(Time)
FOAM ROLL-Calves,Lats,
GROUP WARM UP
UPON ARRIVAL- Jump rope OR Row-2 mins
then
Downward Dog-20 secs
Upward Dog-20 secs
Bicycle Crunch-20 secs
Side Plank w hip dip-20 secs R/L
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Press Complex-3 reps of each
Hanging Hollow Rocks/KTC-20-30 secs
Pull Ups or Ring Rows-5-10 reps
COOLDOWN
Smash using lacrosse ball or softball Traps,Calves,Forearms
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