WOD Blog
 | Sat, May 28 2016 |  |
| METCON 5/28/16 | STRENGTH WDD 5/28/16 | WARM UP 5/28/16 |
METCON 5/28/16
(Reps, Rx+, Rx2, Rx3)
AMRAP in 17 mins of
CTB Pull Ups-Max consecutive reps
alternating with
Back Squats-Max consecutive reps
Once you drop or put down barbell you must run 300 m before resuming.
GOAL: 100 reps
Rx+: Sub Ring Muscle Ups 225#/155#
Rx: 185#/115#
Rx2: Sub Ring Rows or Reg Pull Ups 165#/95#
Rx3: See coach for mod.
| Eric M | 100 Rx | 135 | | Scott Chr | 93 Rx | |
|
STRENGTH WDD 5/28/16
(Time)
Week 4
A. Snatch Complex
5-First position pulls
1-Snatch
3-Overhead Squats w pause in bottom for each
8 sets beginning at 50% of max working up to 70% But focus on positions.
B. Clean & Jerk Complex
1-Clean
1-Front Squat
2-Split Jerks Pause for 5 secs count between each of these
8 sets beginning at 60% of max working up to 75% Be explosive on clean and squat then focus on getting under and long on splits.
C1. Weighted Planks
6x20 secs
C2. GHD Back Ext./Rev Hyper or GM-6x15
|
WARM UP 5/28/16
(Time)
FOAM ROLL- Full body especially lats,forearms quads and glutes.
GROUP WARM UP
Forward backward hops-15 secs
Foursquare hops-15 secs
Side to side hops-15 secs
Jumping Jacks-15 secs
----------------------------
Praying pose to hammy stretch-30 secs
Spiderman to hammy-30 secs R/L
Pigeon Stretch-30 secs R/L
-----------------------------
Frankensteins-100ft
Buttkickers-100 ft
Monster walks-100ft
Bounding or high knees-100ft
Run-300 m
Hollow Rocks-20 reps
Mtn. Climbers-20 reps
Push ups-10 reps
Strict Pull ups-10 reps
COOL DOWN
Pigeon Stretch-2 mins
Band Lat Stretch-2 mins
Samson stretch w couch stretch-2mins
|
