WOD Blog
 | Thu, May 5 2016 |  |
 | Happy Birthday: Sierra Too |
| METCON 5/5/16 | SKILL WORK 5/5/16-1/26/17-6/14/17 | COMPETITORS TRAINING 5/5/16 | STRENGTH WOD 5/5/16 | WARM UP 4/28/17 |
METCON 5/5/16
(Reps, Rx+, Rx2, Rx3)
AMRAP in 12 mins of
Double Unders-25 reps
Box Overs-10 reps
Sit Ups-15 reps
GOAL: Finish over 6.5 rounds (325 reps)
STEP OVERS ALLOWED FOR Rx2 and below
Rx+:30''/24''Sub Dave sit up or GHD
Rx: 24''/20''
Rx2: 20'' Sub only 10 Double unders
Rx3: 20'', Sub Singles x2
| 1st | 382 Rx | Katriel-Maria Thu, May 5, 2016 | | 2nd | 308 Rx | Tracie Thu, May 5, 2016 | | 3rd | 210 Rx2 | Carolyn Thu, May 5, 2016 | | 1st | 506 Rx | Mike S Thu, May 5, 2016 | | 2nd | 502 Rx | Michael L Thu, May 5, 2016 | | 3rd | 482 Rx | Nate D Thu, May 5, 2016
Spencer Ch Thu, May 5, 2016 |
| Steve T | 290 Rx2 | | | Spencer Ch | 482 Rx | | | Christopher T | 400 Rx3 | | | Seth m | 308 Rx | | | Steve M | 430 Rx | | | Tracie | 308 Rx | | | Eric M | 435 Rx | | | Scott B | 375 Rx | 7 rds + 25 DU | | Carolyn | 210 Rx2 | | | Caleb J | 350 Rx | | | Jeremy B | 510 Rx3 | singles with 24' box | | Amalia | 340 Rx3 | | | Nate D | 482 Rx | | | Keith C | 335 Rx2 | | | Robson | 400 Rx | | | Katriel-Maria | 382 Rx | | | Mike S | 506 Rx | | | Kristen Ol | 275 Rx3 | | | Michael L | 502 Rx | |
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SKILL WORK 5/5/16-1/26/17-6/14/17
(Weight)
Spend first 12-15 mins working on
Turkish Get Ups
Work up to a heavy 2RM on BOTH Sides using
DB's,KB's or Barbell.
Be sure to have plenty of space between members
| 1st | 26# Rx | Carolyn Thu, May 5, 2016 | | 2nd | 20 Rx | Amalia Thu, May 5, 2016 | | 1st | 65 Rx | Scott B Thu, May 5, 2016
Steve M Thu, May 5, 2016 | | 2nd | 55 BB Rx | Seth m Thu, May 5, 2016 | | 3rd | 35 Rx | Keith C Thu, May 5, 2016 |
| 1st | 35 Rx | Lila Thu, Jan 26, 2017 | | 2nd | 26# Rx | Carolyn Thu, May 5, 2016 | | 3rd | 20 Rx | Cherise Thu, Jan 26, 2017
Amalia Thu, May 5, 2016 | | 1st | 65 Rx | Scott B Thu, May 5, 2016
Steve M Thu, May 5, 2016 | | 2nd | 55 BB Rx | Seth m Thu, May 5, 2016 | | 3rd | 35 Rx | Keith C Thu, May 5, 2016 |
| Seth m | 55 BB Rx | | | Steve M | 65 Rx | with barbell | | Scott B | 65 Rx | Barbell (45+20) | | Carolyn | 26# Rx | | | Amalia | 20 Rx | Did 26 but just 1 on both sides | | Keith C | 35 Rx | |
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COMPETITORS TRAINING 5/5/16
(Time)
Week 1! NEW FOCUS-Deadlift, Front Squat, FRAN!
5 rounds
A1. Hang clean-3 Power-2 Squat
A2. Push Press-7 reps
REST 2 min
Begin at 70% for each. Add more weight if able
B1. RDL-12-10-8
use straps for grip-Hold at bottom for 5 secs
B2. Bar Muscle Ups-Max reps
REST 2 mins
C. Assistance: EMOM for 8-10 mins
HSPU-3 reps
Double Unders-20 reps
D. Metcon-5 rounds for time of
Row-250 m
Burpee over rower-10 reps
DB Snatch-70#/55#-10 reps
GOAL: Finish under 13 mins CAP off at 15 mins
Friday: FRAN FRONT SQUAT LUNGES
| Seth B | 12:30 Rx | metcon subbed Strict CTB Chin Ups for assistance emom | | Julia Goldst | 15:00 DNF Rx | 4 rounds + 60 m (60# DB) no 55# available | | Molly B | 14:21 Rx | |
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STRENGTH WOD 5/5/16
(Weight)
Heavy Day
A. Snatch
3-3-3-3-3
70% on up
B. Clean & Jerk
3-3-3-3-3
70% on up
C. Back Squat
5-5-5-5
80% on up
Make sure to rest 2-3 min between sets but stay warm
| Saori | A-85, B 95 (didn't have enough time) Rx | |
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WARM UP 4/28/17
(Check In)
FOAM ROLL-Calves,Delts,Chest,Traps
GROUP WARM UP
Jump Rope-2 mins
----------------------
3 rounds
KB Swing-20 secs
Side Plank off hand not elbow-20 secs R/L
Air squats-20 secs
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Band Pull Aparts-15 reps
Band Front Raises-15 reps
Band Presses-15 reps
Hip rotations-15 R/L
Upward/Downward Dog-30 secs
Barbell
Press complex-5 reps
1-2 rd if barbell complex in metcon
COOLDOWN
Banded OH Stretch-2 mins
Delt Smash and stretch- be sure to hit side and front-15 reps
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