WOD Blog
 | Tue, May 10 2016 |  |
| METCON 5/10/16 | SKILL 5/10/16 | STRENGTH WOD 5/10/16 | COMPETITORS TRAINING 5/10/16 | WARM UP 5/10/16 | Other Results |
METCON 5/10/16
(Time, Rx+, Rx2, Rx3)
5 rounds for time of
Run-400 m
Shoulder to Overhead-20 reps
GOAL: Finish under 20 mins CAP off at 24 mins.
Rx+: 135#/95#
Rx: 115#/75#
Rx2: Sub 300 m run, 95#/65#
Rx3: Sub 200 m run, DB 35#/20#
| 1st | 17:14 Rx | Sarah D Tue, May 10, 2016 | | 2nd | 21:51 Rx | Katriel-Maria Tue, May 10, 2016 | | 3rd | 24:00 Rx | Brenda L Tue, May 10, 2016 | | 1st | 18:58 Rx+ | Charles G Tue, May 10, 2016 | | 2nd | 19:17 Rx+ | Todd N Tue, May 10, 2016 | | 3rd | 18:18 Rx | Eric M Tue, May 10, 2016 |
| Paul G | 21:45 Rx | | | Seth m | 23:27 | 95 lb w? 400m run | | Bill | 24 dnf last 300m Rx2 | | | Steve M | 17:01 Rx2 | | | Eric M | 18:18 Rx | | | Seth D | 19:23 Rx2 | ran 400 m first 2 rounds 300 last 3 rounds. 30 # db | | Caleb J | 16:58 | 20lb dumbells | | Sterling | 24:38 DNF | I started out RX, but switched to 95 lbs in the middle of round 3. Didn't do press on round 5. | | Brenda L | 24:00 Rx | DNF-4 rounds | | Carolyn | 22:46 | 55#hang power cleans, 400m runs | | Katriel-Maria | 21:51 Rx | | | Kristen Ol | 14:01 Rx3 | | | Eric F | 21:01 Rx | | | Jonathan K | 19:27 | 400m Row | | Sarah D | 17:14 Rx | | | Aaron F | 24:00 Rx2 | 300 m run, 95 lb SOH | | Todd N | 19:17 Rx+ | | | Charles G | 18:58 Rx+ | | | Scott Chr | 18:32 Rx | | | Braeden | 19:11 Rx | | | Joslyn | 22:00 Rx2 | 55# push jerks but ran the full 400m | | Andy H | 22:10 Rx | |
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SKILL 5/10/16
(Reps)
EMOM for 16 mins
EVENS: HSPU-2-6 reps
ODDS: L-Sit Hold-10-20 secs/Double Unders 30-50 reps
If you fall off the EMOM treat it as an AMRAP and aim for 6 sets of each
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STRENGTH WOD 5/10/16
(Time)
Week 1 Accessory Day
A. Push Press
10-10-10-10
Begin at 60% build up+5-10# for ALL sets
B. Clean Pulls (controlled eccentrics-3-4 secs)
5-5-5-5-5
Begin at 80-85% of Clean Max +5-10# for ALL sets
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 5/10/16
(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)
4-4-4-4-4
@80%+
B. Front Squat
5-5-5-5-5-MR
80%+ if able
Max rep set of 1-1/4 @ 65% or 3 sec Pause Squats in bottom.
C. Strengthcon: 4-4 min rounds
Wallballs-30 reps (20#/14#)
Double Unders-60 reps
Cluster-3 reps (add weight each set)
Rest
Try to cluster 85% of your best Thruster for 3
D. Metcon-9 min AMRAP
1-3-5-7-9-11-13-15 etc.
Burpee
Box Jump 24'/20''
GOAL: Average 20 reps per min. (180 reps)
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WARM UP 5/10/16
(Time)
FOAM ROLL-Calves,Ant Tib,Peroneals,Quads,Traps,Delts 15-20 passes using lacrosse ball.
GROUP WARM UP
3 rounds
Jog-100 m
Press Complex-3 reps of each
Hollow Body hold-20 secs
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Thumbs up-20 secs
Breastrokes-20 secs
Mtn. Climbers-20 secs
Samson Stretch-20 secs R/L
COOLDOWN
Anchored T spine or Kneeling Praying Pose-2 mins
Calf Smash and Stretch-2 mins R/L
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