WOD Blog
 | Tue, May 17 2016 |  |
 | Happy Birthday: Catherine |
| SKILL WORK 5/17/16 | METCON 5/17/16 | STRENGTH WOD 5/17/16 | COMPETITORS TRAINING 5/17/16 | WARM UP 5/17/16 |
SKILL WORK 5/17/16
(Reps)
Work in groups of 2
Mins 0,4,8,12
Muscle Up Turn Over-2-4 reps (feet on box or on ground)
Mins 1,5,9,13
False Grip Hold-5-15 secs
Mins 2,6,10,14
Strict Chin Ups or Ring Rows-5-10 reps
Min 3,7,11,15
Strict Dips or Push Ups-5-10 reps
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METCON 5/17/16
(Reps, Rx+, Rx2, Rx3)
AMRAP in 10 mins of
Burpee Box Overs
On the min Run-100 m before resuming.
GOAL: 50 reps+
Rx+: 24''/20'' Sub Burpee Box JUMP OVERS
Rx: 24''/20''
Rx2: 20''
Rx3: Regular burpees
| 1st | 61 Rx+ | Abigail Tue, May 17, 2016 | | 2nd | 25 Rx | Kristin Tue, May 17, 2016 | | 3rd | 20 Rx | Carolyn Tue, May 17, 2016 | | 1st | 64 Rx+ | Spencer Ch Tue, May 17, 2016 | | 2nd | 63 Rx | Tyson D Tue, May 17, 2016 | | 3rd | 43 Rx | Scott Chr Tue, May 17, 2016 |
| Heikoti | 28 Rx | | | Kristin | 25 Rx | | | Spencer Ch | 64 Rx+ | | | Sterling | 40 Rx2 | Still cautious of my hammie. | | Carolyn | 20 Rx | Legs cramped up...😢 | | Abigail | 61 Rx+ | Im a beast! | | Keith C | 30 Rx2 | | | Scott Chr | 43 Rx | | | Charlie | 35 Rx2 | | | Tyson D | 63 Rx | |
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STRENGTH WOD 5/17/16
(Time)
Week 3 Accessory Day
A. EMOM for 10 mins
Snatch Drops @60% of 1RM (focus on drive under)
B. Push Press
8-8-8-8-8
Begin at 65% build up+
C. Clean Deadlift/Pull (controlled eccentrics-3-4 secs)
3-3-3-3-3-3
Begin at 87% of Clean Max +5-10# for ALL sets
Build up if able to keep tempo
(optional)
D1. DB Row -4xMax reps you choose the DB keep under 25 reps per set.
D2. OH Split Squat-4x6 per leg (2 sets total per leg)
(Weights will be lighter focus is form and position)
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COMPETITORS TRAINING 5/17/16
(Time, Rx+, Rx2, Rx3)
Week 1! NEW FOCUS-Deadlift, Front Squat, FRAN!
A. Hang Snatch-(Pick power if you stuck with full last month use straps if capable)
3-3-3-3-3
@80%+
B. Front Squat
5-5-5-5-5-MR
75%+
Max rep set of 1-1/4 @ 70% or 3 sec Pause Squats in bottom.
C. Strengthcon:5-3 min rounds
Run-200 m
GHD Sit Ups-20 reps
*Press complex-1 PP- 1PJ- 1 SJ Heavy as possible
*Begin no lighter than 65% of your best C&J
D. Metcon-
21-15-9
DB Push Press
Pull Ups
GOAL: Finish under 5 mins CAP off at 8 mins
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WARM UP 5/17/16
(Time)
FOAM ROLL-Calves,Quads,Chest,Lats,Forearms use lacrosse balls
GROUP WARM UP
Jumping jacks-20 secs
Push ups-20 secs
Burpees-20 secs
Thumbs up-20 secs
Breaststrokes-20 secs
Run-200 m
Hanging hollow rocks-20 secs
False grip ring rows-5-10 reps
Strict pull ups and dips-5-10 reps each
Partner may assist
COOLDOWN
Band lateral opener and oh stretch- 2 mins
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