WOD Blog
 | Tue, May 3 2016 |  |
| CARDIOCON 5/3/16 | SKILL WORK 5/3/16 | STRENGTH WOD 5/3/16 | COMPETITORS TRAINING 5/3/16 | WARM UP 5/3/16 |
CARDIOCON 5/3/16
(Time, Rx+, Rx2, Rx3)
'CARDIO COUPLET'
10 alternating rounds EACH
Partner 1-Run-200 m
as
Partner 2-Row-200 m
then Switch
10 times AHHHH!!
GOAL: Finish under 20 mins CAP. 24 mins
Rx: As written
Rx2: Sub 150 m Run/Row
Rx3: Sub 100 m Run/Row
| 1st | 22:21 Rx | Julia Goldst Tue, May 3, 2016 | | 2nd | 23:30 Rx | Rebecca C Tue, May 3, 2016 | | 3rd | 24:00 Rx | Cherise Tue, May 3, 2016
Carolyn Tue, May 3, 2016
Tracie Tue, May 3, 2016 | | 1st | 19:16 Rx | Tyson D Tue, May 3, 2016 | | 2nd | 21:00 Rx | Steve M Tue, May 3, 2016
Eric M Tue, May 3, 2016 | | 3rd | 22:04 Rx | Robson Tue, May 3, 2016 |
| Spencer Da | 23:38 Rx | Partner with Seth | | Jared A | 22:53 Rx | | | Eric M | 21:00 Rx | Team with Steve | | Steve M | 21:00 Rx | Team with Eric | | Tracie | 24:00 Rx | DNF 8.5 RDS | | Carolyn | 24:00 Rx | 8 1/2 rounds,,,Tracie | | Cherise | 24:00 Rx | 8 rounds, solo | | Sterling | 23:00 Rx | | | Christopher T | 22:44 Rx | | | Seth D | 22:45 Rx | Team with Jeremy | | Jeremy B | 22:45 Rx | Rock and roll Seth Dunshee | | Amalia | 22ish Rx2 | | | Rebecca C | 23:30 Rx | | | Aaron S | 22:45 Rx | | | Charlie | 24:00 Rx | Finished just after time | | Robson | 22:04 Rx | | | Linda | 24:00 Rx2 | 200 m row, 100 m run | | Heikoti | 24:00 Rx | | | Keith C | 24:00 Rx | Partner was Charlie | | Tyson D | 19:16 Rx | With Tyson Keetch | | Julia Goldst | 22:21 Rx | | | Caleb J | 22:44 Rx | | | Seth m | 23:38 Rx | partner w Spencer |
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SKILL WORK 5/3/16
(Reps, Rx+)
Spend 20 mins
Practicing Handstand Push Ups/Handstand Walking
as well as kipping TTB/KTE
For those with experience that want to test skill during fatigue
(Rx:)
6-2 min rounds
5-10 HSPU
AMRAP-TTB
(Rx+)
6-2 min rounds
Handstand Walk-10 m
AMRAP-KTE
GOAL: Complete over 100 KTE/TTB
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STRENGTH WOD 5/3/16
(Weight)
Week 1 Accessory Day
A. Push Press
10-10-10-10
Begin at 60% build up
B. Clean Pulls (controlled eccentrics-3-4 secs)
5-5-5-5-5
Begin at 80-85% of Clean Max
Build up if able to keep tempo
C1. Hang Snatch Grip Row+High Pull-4x8
C2. Split Squat-4x8 per leg (2 sets total per leg)
(Weights will be lighter focus is form and position)
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COMPETITORS TRAINING 5/3/16
(Time)
Week 1! NEW FOCUS-Deadlift, Front Squat, FRAN!
A. Hang Snatch-(Pick power if you stuck with full last month use straps if capable)
5-5-5-5
@75%+
B. Front Squat
7-7-7-7-MR
75%+
Max rep set of 1-1/4 @ 60% or 3 sec Pause Squats in bottom.
C. Strengthcon:
30 Thruster-165#/115#
EMOM perform 5 Burpees
Finish under 5 mins CAP off at 7 mins
D. Metcon-5 rounds for time of
Box Jumps-15 reps
TTB-15 reps
GOAL: Finish under 9 mins CAP off at 12 mins
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WARM UP 5/3/16
(Time)
FOAM ROLL-Calves,Ant Tib,Shoulders Forearms, Row 250-500 m upon arrival
GROUP WARM UP
Thumbs up-30 secs
Breastrokes-30 secs
Walking Planks-30 secs
Push Ups-30 secs
Hollow Rocks-30 secs
Monster Walks-50 ft
Frankensteins-50 ft
Buttkickers/High Knees-50 ft
Jog-200 m
TTB/KTC/KTE-5-10 reps
Handstand Hold-20 secs or Wall climb-2 reps
COOLDOWN
Banded OH Stretch-2 mins R/L
Calf Smash-2 mins
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