WOD Blog
 | Thu, Apr 28 2016 |  |
| METCON 4/28/16 | ABCON 7/21/16 | WARM UP 4/28/16 | COMPETITORS TRAINING 4/28/16 | Other Results |
METCON 4/28/16
(Reps, Rx+, Rx2, Rx3)
EMOM for 20 mins
EVENS-Athletic Burpees-8 reps
Mtn. Climbers-18 reps
ODDS: Rope Climb-1 ascent 15'
Sumo Deadlift-AMRAP
GOAL: 60 reps - Sumo Deadlifts
Rx+: 245#/165#, Sub Legless rope climb 12'/10' and Reg Burpees
Rx: 225#/155#
Rx2: 185#/115# Sub 5/3 Strict Pull Ups
Rx3: 115#/75# Sub Ring Rows 5 reps
| 1st | 126 Rx+ | Julia Goldst Thu, Apr 28, 2016 | | 2nd | 70 Rx | Saori Thu, Apr 28, 2016 | | 3rd | 57 Rx | Rachel T Thu, Apr 28, 2016 | | 1st | 116 Rx | Seth B Thu, Apr 28, 2016 | | 2nd | 81 Rx | John Lu Thu, Apr 28, 2016 | | 3rd | 72 Rx | Scott Chr Thu, Apr 28, 2016 |
| Parker | 53 Rx2 | | | Eric F | 50 Rx | | | Bill | 49 Rx2 | with ring rows | | Carolyn | 63 | 125#, ring rows | | Seth m | 60 Rx3 | | | Scott B | 85 Rx3 | | | Steve M | 70 Rx2 | | | Seth B | 116 Rx | | | Julia Goldst | 126 Rx+ | | | Aaron S | 40 Rx | | | Rachel T | 57 Rx | | | Keith C | 42 deadlifts Rx2 | Did chin ups | | Scott Chr | 72 Rx | | | John Lu | 81 Rx | | | Saori | 70 Rx | |
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ABCON 7/21/16
(Reps)
2 rounds
KTC-1 min
Side Plank w Hip dip-1 min
Plate Ups-1 min 25#/15#
Hollow Rocks-1 min
Rollouts/Fallout-1 min
Plank-1 min
REST 1 min
GOAL: As much burn as possible!
| Scott B | 133 Rx | | | Carolyn | 136 Rx | | | Aaron S | 130 Rx | |
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WARM UP 4/28/16
(Time, Rx2, Rx3)
FOAM ROLL-Forearms,Lats,TRAPS!,Hamstrings,Traps
GROUP WARM UP
Push Up Position Plank w Scap retractions-1 min
Stationary Inchworms w Push ups-1 min
Mtn. Climbers-20-30 secs
Athletic Burpees-10 reps
Sumo Deadlift-15 reps (Hold bottom for 3-5 secs)
Rope Rows or Ring Rows or Strict Chin Ups-3-5 reps
COOLDOWN
Standing Band Hamstring Stretch-2 mins
Smash Forearms and Traps-2 mins
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COMPETITORS TRAINING 4/28/16
(Time, Rx+, Rx2, Rx3)
Week 4 MAX DAY!!!!!!!
A. Snatch
Spend 20-30 mins working up to a brand NEW CAR!
3-3-2-1-1-1-1 MAX!
Saving Clean for C&J tomorrow
B. Back Squat
Spend 20-30 mins working up to a new max!
5-5-3-3-2-1-1-1-1 MAX!
C. METCON-EMOM
7 mins Burpee Muscle Up
GOAL: Hit a PR from 3 months ago!!
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