WOD Blog
 | Tue, May 24 2016 |  |
| METCON 5/24/16 | SKILL WORK 5/24/16 | COMPETITORS TRAINING 5/24/16 | GROUP WARM UP 9/8/16 | STRENGTH WDD 5/24/16 |
METCON 5/24/16
(Time, Rx+, Rx2, Rx3)
5 rounds for time of
Run-400 m
Deadlift-20 reps
Single Arm DB Push Press-20 reps
GOAL: Finish under 20 mins CAP off at 24 mins
Rx+: 205#/135#, 70#/55#
Rx: 155#/115#, 55#/35#
Rx2: 95#/65#, 35#/20#
Rx3: Perform only 3 rounds at Rx2 weight.
| 1st | DNF -did 4 rounds Rx2 | Brenda L Tue, May 24, 2016 | | 2nd | 23:15 Rx2 | Kristen Ol Tue, May 24, 2016 | | 3rd | 24:00 Rx2 | Josee Tue, May 24, 2016 | | 1st | 17:59 Rx | Tyson D Tue, May 24, 2016 | | 2nd | 18:04 Rx | Travis R Tue, May 24, 2016 | | 3rd | 21:07 Rx | Nate D Tue, May 24, 2016 |
| Steve T | 23:52 Rx2 | | | Seth m | 23:21 Rx2 | | | Bill | 24:00 Rx | dnf - last set into 13 deadlifts | | Rebecca C | 18:20 Rx3 | Subbed rowing for running. | | Carolyn | 18:10 | RX but cut my reps in half...strength class tonight | | Brenda L | DNF -did 4 rounds Rx2 | 65# | | Seth B | 19:24 | Had to Row instead of Run Rx++ weights | | Nate D | 21:07 Rx | | | Aaron F | 24:00 Rx | finished 3 rounds | | Scott Chr | 22:00 Rx | | | Travis R | 18:04 Rx | | | Tyson D | 17:59 Rx | | | Keith C | 22:14 Rx2 | | | Todd N | 22:40 Rx | | | Caleb J | 21:23 Rx2 | | | Kristen Ol | 23:15 Rx2 | | | Josee | 24:00 Rx2 | finished 5 rounds |
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SKILL WORK 5/24/16
(Time, Rx+, Rx2, Rx3)
EMOM for 12 mins
EVEN Mins
Pistols-8-16 reps alternating
ODD Mins
Double Unders-20-50 reps(or practice)
| Keith C | 12:00 | Just practiced both routines |
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COMPETITORS TRAINING 5/24/16
(Time)
A. Hang Snatch-(Pick power if you stuck with full last month use straps if capable)
2-2-2-2-1-1-1-1
2's at 75%80%
1's at 85%-100%
B. Front Squat
EMOM for 10 mins
3 reps @65-75%
C. Strengthcon:5-3 min rounds
Double Unders-50 reps
HSPU-5 reps
Strict CTB Pull Ups-Max reps
D. Metcon- 3 rds of
30-20-10
Powersnatch 95#/65#
Box Jump
GOAL: Finish under 7 mins
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GROUP WARM UP 9/8/16
(Time)
FOAM ROLL-Chest,Delts,Glutes,Calves,Traps, Forearms 10-20 passes
GROUP WARM UP
Row-500 m
Burpee-1 Jumping jacks-5-30 secs
Plank/Dynamic Plank-30 secs
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Breast strokes-30 secs
Thumbs Up-30 secs
Scap Push Ups-30 secs
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Push Ups-15 reps
Barbell Row-15 reps
Barbell GM-15 reps
COOLDOWN
Lateral Stretch-2 mins
Calf Forearm Smash-2 mins
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STRENGTH WDD 5/24/16
(Time)
Week 4 Accessory Day (NEXT WEEK WE DELOAD AND MAX!)
A. EMOM for 10 mins
2-Snatch Drops @70% of 1RM (focus on drive under)
B. Push Press
6-6-6-6-6
Begin at 75% 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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