WOD Blog
 | Thu, May 26 2016 |  |
| METCON 5/26/16 | ABCON 1/5/17 | WARM UP 1/5/17 | STRENGTH WDD 5/26/16 | COMPETITORS TRAINING 5/26/16 |
METCON 5/26/16
(Reps, Rx+, Rx2, Rx3)
8 mins to perform
4 rds of
25-Double Unders
20-Sit Ups
15-Air Squats
--------------------REST w time remaining
7 mins to perform
20-16-12
KTE
OH Stationary lunge (95#/65#)
----------------------REST w time remaining
then
5 mins to perform
AMRAP-Thruster (135#/95#)
GOAL: Get to final stage and hit 25 thrusters
SCORE As total reps finishing 20-16-12=336+25=361 reps
Rx+: 115#/75#, 185#/125# Goal 20 thrusters
Rx: As written
Rx2: Sub Singles x2, Goblet Lunge 53#/35#, KTC, 95#/65# Thrusters
Rx3: See coach for mod
| 1st | 351 Rx | Katriel-Maria Thu, May 26, 2016 | | 2nd | 357 Rx2 | Carolyn Thu, May 26, 2016 | | 3rd | 356 Rx2 | Lily Jon Thu, May 26, 2016 | | 1st | 381 Rx | Seth B Thu, May 26, 2016 | | 2nd | 373 Rx | Robbie Thu, May 26, 2016 | | 3rd | 366 Rx | Travis R Thu, May 26, 2016 |
| Travis R | 366 Rx | | | Caleb J | 356 Rx2 | 65#, KTC, 95# | | Katriel-Maria | 351 Rx | | | Josee | 366 Rx3 | | | Seth B | 381 Rx | Should have done Rx+ | | Lily Jon | 356 Rx2 | | | Carolyn | 357 Rx2 | | | Scott Chr | 350 Rx | | | Keith C | 352 Rx2 | | | Scott L | 300 Rx | | | Robbie | 373 Rx | | | Charlie | 368 Rx2 | | | Andy H | 355 Rx | | | Robson | 347 Rx | |
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ABCON 1/5/17
(Reps, Rx+, Rx2, Rx3)
Abcon revamped
3 rounds of
V-sit-Hold-30 secs
REST 30 secs
Weighted Plank-Hold-30 secs 45#/35#
REST 30 secs
Hollow Body Hold-30 secs
REST 30 secs
AMRAP in 1 min of TTB
REST 1 min
Repeat
GOAL: Quality of positions, Score over 40 TTB
Rx+: 55#/35#, L-sit and hold a10# plate sub KTE
Rx: As written
Rx2: No weight, Tucked V-sit or hang and Tucked hollow
Sub KTC.
| 1st | 8:25 Rx | Carolyn Thu, Jan 14, 2016 | | 2nd | 15 Rx | Katheryn Fri, Jan 5, 2018 | | 1st | 1:26 Rx | Tyler B Thu, Jan 14, 2016 | | 2nd | 65 Rx | Bob Thu, Jan 5, 2017 | | 3rd | 45lb plank 10lb hollow Rx | Kevin S Thu, Jan 14, 2016 |
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WARM UP 1/5/17
(Time, Rx+, Rx2, Rx3)
FOAM ROLL-Quads Banded Hip stretch-1 min,Traps,
GROUP WARM UP
Row or Bike-2-3 mins
2-3 rounds
Plank-30 secs
Push balls or Band Press-30 sesc
Hollow Body Hold-30 secs
Samson Stretch-30 secs
-------------------------
L-sit options scaling
Press complex-3-5 reps
COOLDOWN
Hip Stretch w twist-2 mins
Calf Stretch-1 min R/L
Smash Traps-1-2 mins
|
STRENGTH WDD 5/26/16
(Time)
A. Snatch
2-2-2-2-2-2
80% on up BEAT WHAT DID LAST WEEK!
B. Clean & Jerk
2-2-2-2-2-2 BEAT WHAT DID LAST WEEK!
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
|
COMPETITORS TRAINING 5/26/16
(Time)
Week 4-Test Deadlfit
A. Deadlift work up to heavy single/NEW 1RM!
Suggest way to warm up to it.
EMOM-5 reps @50-55-60% 3 rounds
EMOM-3 reps @70% 2 rounds
EMOM-2 reps @80% 1-2 rounds
Every 2 mins-1 rep @90% 1 round
Every 2 mins-1 rep @ 95% or NEW MAX!
B. Snatch Complex stay @60% EMOM for 8 mins
1-Muscle Snatch
1-Powersnatch
1-Squat Snatch
C. Assistance
Weighted Back Ext.-4x20
Weighted Hollow Body Holds4x20 secs or Foot tapping things
D. Metcon
7 mins to perform
4 rds of
25-Double Unders
20-Sit Ups
12-KB Snatch 53#/35#
----------------REST w time remaining
5 mins to perform
21-15-9
GHD Sit Up
Assault Bike
----------------------REST w time remaining
then
3 mins to perform
Run-400 m
AMCAP- Rower
GOAL: Get to final stage and row 20 calories
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