WOD Blog
 | Thu, May 19 2016 |  |
| METCON 5/19/16 | STRENGTH WOD 5/19/16 | COMPETITORS TRAINING 5/19/16 | SKILL WORK 5/19/16 | WARM UP 5/19/16 |
METCON 5/19/16
(Time, Rx+, Rx2, Rx3)
'A ROUND MORE THAN YOU WANT'
For time
Double Unders-60-50-40-30-20-10 reps
Rope Climb-6-5-4-3-2-1 reps
Run-600m-500 m-400m-300m-200m-100m
GOAL: Finish under 25mins CAP off at 30 mins
Rx+: Sub legless rope climbs to 12' (you can use legs on way down julia)
Rx: As written
Rx2: Sub Ring Rows-30 down to 5
Rx3: Same as Rx2 but skip round of 50/500m
| 1st | 25:30 Rx2 | Kaddie Thu, May 19, 2016 | | 2nd | 27:03 Rx2 | Kristen Ol Thu, May 19, 2016 | | 3rd | 27:27 Rx2 | Abigail Thu, May 19, 2016 | | 1st | 21:12 Rx+ | Robbie Thu, May 19, 2016 | | 2nd | 24:04 Rx | Nate D Thu, May 19, 2016 | | 3rd | 27:36 Rx | Scott Chr Thu, May 19, 2016 |
| Steve T | 24:00 Rx2 | Sub Singles x2 & PU x2 | | Nate D | 24:04 Rx | | | Abigail | 27:27 Rx2 | | | Carolyn | 30:00 | Got to 300 run, halved DU, rope rows | | Spencer Ch | 30:00 Rx | Finished set of 2 Rope Climbs | | Seth B | 20:54 | Legless and Subbed Row | | Charlie | 25:17 Rx2 | | | Keith C | 22:23 Rx2 | | | Scott Chr | 27:36 Rx | | | Kaddie | 25:30 Rx2 | | | Robbie | 21:12 Rx+ | | | Andy H | 27:26 | sub singles, need to work on du | | Kristen Ol | 27:03 Rx2 | |
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STRENGTH WOD 5/19/16
(Weight)
A. Snatch
2-2-2-2-2-2
80% on up
B. Clean & Jerk
2-2-2-2-2-2-2
80% on up
C. Back Squat(for those that showed up Monday and went heavy use as light/moderate day and stay at 75% of Max for all sets.
5-5-5-5-MR
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COMPETITORS TRAINING 5/19/16
(Reps, Rx+, Rx2, Rx3)
Week 3 switch to heavy complexes
A. 6-2 mins rounds
EVEN Mins-1PC+1SQ+1 FS+1 PP+1PJ
Begin at 70% Add more weight!!!!!!!!!!!!!!! Up to 85%
B1. Good Morning-12-10-8
B2. GHD Sit Ups-3x15-20 reps
REST 2 mins
C. Strengthcon: EMOM for as long as possible
Double Unders-30 reps
Burpees-7 reps
Deadlift-3 reps (315#/225#)
GOAL: last 7 rounds CAP at 10
D. Metcon-
NASTY GIRLS
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
GOAL: Beat Annie Sakamoto
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SKILL WORK 5/19/16
(Time)
First 10-15 mins of class
Practice Rope climb technique and Double Unders with coach watching before EPIC WOD
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WARM UP 5/19/16
(Time)
FOAM ROLL-Lats,Whole lower leg,Traps,Quads
GROUP WARM UP
Jump Rope-1-2 mins
Side Plank w hip dip-20 sec R/L
Down ward dog/Upward dog-20 secs R/L
Spiderman to Hammy-20 sec R/L
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Monster walks-50 ft
Frankensteins-50 ft
Walking Inchworms-50 ft
Walking Groiners-50 ft
High Knees-50 ft
Butt Kickers-50 ft
Jog-400 m
Rope Rows-5 reps
Begin practice of Rope Climbs
COOLDOWN:
Calf Smash-2 mins
Banded lat stretch-2 mins
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