WOD Blog
 | Fri, May 20 2016 |  |
| METCON 5/20/16 | WEIGHTLIFTING 5/20/16 | WARM UP 5/20/16 | COMPETITORS TRAINING 5/20/16 |
METCON 5/20/16
(Reps, Rx+, Rx2, Rx3)
6 mins to finish
104-Pushballs (20#/10'-14#/10')
52-KB Swings (53#/35#)
then REST 1 min
at 7 min mark perform
4 rounds for time of
28-HR Push Ups
15-Deadlift (185#/115#)
6 min CAP off
GOAL: Finish at least 120 reps of first couplet and finish over 120 reps of second couplet (240 reps total)
Rx+: Sub Wallballs same weight, 70#/53#, 225#/155# Deadlift, Sub Ring Push Ups
Rx: As written
Rx2: 20#/10'-14#/9', 135#/95#
Rx3: Sub Pushballs 14#/9'-10#/8', 95#/65#
| 1st | 265 Rx | Rachel T Fri, May 20, 2016 | | 2nd | 258 Rx | Katriel-Maria Fri, May 20, 2016 | | 3rd | 251 Rx | Saori Fri, May 20, 2016 | | 1st | 295 Rx | Charles G Fri, May 20, 2016
Seth B Fri, May 20, 2016 | | 2nd | 273 Rx | Nate D Fri, May 20, 2016 | | 3rd | 226 Rx | Spencer Ch Fri, May 20, 2016 |
| Carl | 198 Rx | 130 first half; 68 second | | Tracie | 192 106 part1 86 2nd part Rx2 | | | Brenda L | 242 Rx | 156 and 86 | | Saori | 251 Rx | 145&106 | | Cherise | 182 Rx | 128+54 started 1st round 35 seconds late | | Sterling | 164 Rx | 124 first, 40 second. Push Ups killed me. | | Carolyn | 168 | Started late...82, 86 | | Spencer Ch | 226 Rx | | | Caleb J | 127 71 Rx2 | 45KB knee PU 135Deadlift | | Rachel T | 265 Rx | 136. 129 | | Katriel-Maria | 258 Rx | finished first one, 102 on the second | | Seth B | 295 Rx | 156 in 4:24 then 139 | | Julia Goldst | 217 Rx | | | Nate D | 273 Rx | | | Charles G | 295 Rx | | | Parker | 218 Rx | | | Braeden | 203 Rx | | | Kristen Ol | 242 Rx3 | |
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WEIGHTLIFTING 5/20/16
(Weight)
Week 2
Pick one to work on for the next 4 weeks
Shoulder Press, Floor Press or Bench Press
4-6-8-10-12-15+
4-90% (Be sure to do warm up sets before starting this heavy)
6-83-85%
8-80%
10-75%
12-70%
15-55%
| 1st | 125 Rx | Cherise Fri, May 20, 2016 | | 2nd | 120 Rx | Brenda L Fri, May 20, 2016 | | 3rd | 110 Rx | Rachel T Fri, May 20, 2016 | | 1st | 200 Rx | Carl Fri, May 20, 2016 | | 2nd | 145 Rx | Sterling Fri, May 20, 2016 |
| Carl | 200 Rx | 200, 185, 165, 145, 125, 105 ( with 5x back squats @ 225 between sets | | Brenda L | 120 Rx | | | Cherise | 125 Rx | | | Carolyn | 105 Rx | 100, 95, 90, 85 | | Sterling | 145 Rx | I should have started heavier. I did 145 for 4, 6, 8, and 10. | | Rachel T | 110 Rx | |
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WARM UP 5/20/16
(Time)
FOAM ROLL-Chest,Delts,Triceps,Hamstrings,Glutes-10-20 passes use lacrosse ball on smaller muscle groups
GROUP WARM UP
Band Front Raises,Pull Aparts,Windmills,Presses,Passthroughs
7-10 of each
Walking Plank-30 secs
Push Ups-30 secs mix hands
KB Swing-30 secs
Deadlift-1 min holding at different positions
COOLDOWN
Standing Hamstring Stretch-2 mins
Lateral Opener-2 mins
Banded Bully-2 mins
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COMPETITORS TRAINING 5/20/16
(Time)
A. 6-2 min rounds
PC-HSC-FS-PJ-SJ
Begin at 75% up to 85%
B. Front Squat-3 sec Pauses or 1-1/4
EMOM for 10 mins 2 reps @80% of 1RM
C. Regionals WODs
6 mins to perform
104-Wallballs 20#/10'-14#/10'
52-PullUps
REST 1 min
10 mins to perform
4 rds
28-Pistols
15-Powercleans 115#/80#
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