WOD Blog
 | Thu, May 12 2016 |  |
| METCON 5/12/16 | COMPETITORS TRAINING 5/12/16 | STRENGTH WOD 5/12/16 | ABCON 5/12/16 After metcon | WARM UP 5/12/16 |
METCON 5/12/16
(Reps, Rx+, Rx2, Rx3)
20 min AMRAP
1-3-5-7-9-11-13-15-17-19 etc.
Push Ups
Pull Ups
Sit Ups
Run-100 m after each round.
GOAL: Complete over 300 reps
Rx+: Sub Ring Dips, GHD Sit Ups and CTB Pull Ups
Rx: As written
Rx2: Sub Incline Push Ups and Ring Rows
Rx3: Complete only 15 mins worth
| 1st | 276 Rx | Bailey J Thu, May 12, 2016 | | 2nd | 252 Rx | Katriel-Maria Thu, May 12, 2016 | | 3rd | 243 Rx | Rachel T Thu, May 12, 2016 | | 1st | 284 Rx+ | Charles G Thu, May 12, 2016 | | 2nd | 386 Rx | Nate D Thu, May 12, 2016 | | 3rd | 367 Rx | Michael L Thu, May 12, 2016 |
| Eric F | 324 Rx | | | Charles G | 284 Rx+ | | | Jonathan K | 229 Rx | Matador dips | | Paul G | 255 Rx | | | Parker | 243 Rx | | | Dean | 200 Rx2 | | | Derek N | 320 Rx | | | Rebecca C | 192 Rx2 | | | Sterling | 198 Rx | Not bad for having a pulled hammie!! Did chin-ups for shoulder. | | Caleb J | 243 Rx | | | Brenda L | 397 Rx2 | ring rows, modified push-ups | | Michael L | 367 Rx | | | Aaron F | 124 Rx | | | Nate D | 386 Rx | | | Katriel-Maria | 252 Rx | | | Bailey J | 276 Rx | | | Charlie | 253 Rx2 | Push ups and ring rows | | Megan A | 214 Rx2 | | | Rachel T | 243 Rx | | | Scott B | 300 Rx | | | Kristen Ol | 209 Rx2 | |
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COMPETITORS TRAINING 5/12/16
(Time)
Week 2
5 rounds
A1. Hang clean-3 Power-2 Squat
A2. Push Press-7 reps
REST 2 min
Begin at 75% for each. Add more weight if able
B1. RDL-12-10-8
use straps for grip-Hold at bottom for 5 secs
B2. Strict Ring Dips-12-10-8
REST 2 mins
C. Assistance: 10 min AMRAP
Row-250 m
Max consecutive HSPU
GOAL: 50 reps +
D. Metcon-AMRAP in 10 mins
Double Unders-20 reps
TTB-10 reps
Clean & Jerk-5 reps (135#/95#)
GOAL: Beat Jared
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STRENGTH WOD 5/12/16
(Time)
Heavy Day
A. Snatch
3-3-3-3-3
70% on up (5-10# more for ALL sets)
B. Clean & Jerk
3-3-3-3-3
70% on up (5-10# more for ALL sets)
C. Back Squat
5-5-5-5
80% on up (5-10# more for ALL sets)
Make sure to rest 2-3 min between sets but stay warm
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ABCON 5/12/16 After metcon
(Time, Rx2, Rx3)
3 rounds of
Fallouts or Rollouts-10 reps
Band Crunches-15 reps
Hollow Body hold-20 secs
Flutterkicks-30 reps
REST 1 min
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WARM UP 5/12/16
(Time)
FOAM ROLL- Calves,Chest,Lats,Traps 1-2 mins on each
GROUP WARM UP
3 rds
Band Pull Aparts-15 sec
Push Ups-15 secs
Sit Ups-15 secs
Strict Pull Ups or Ring Rows-15 sec
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Stationary Inchworms-30 secs
Downward/upward dog-30 sec
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Frankensteins-50ft
Monster walks-50ft
Butt kickers-50 ft
High knees-50ft
Jog 100m
COOLDOWN
Band hip stretch 2 mins
Calf stretch 2 mins
Lateral opener lat stretch-2 mins
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