WOD Blog
 | Tue, May 31 2016 |  |
| METCON 5/31/16 | SKILL WORK 5/31/16 | STRENGTH WOD 5/31/16 | WARM UP 5/31/16 | COMPETITORS TRAINING 5/31/16 | Other Results |
METCON 5/31/16
(Reps, Rx+, Rx2, Rx3)
3 rounds for MAX reps of
1 min-Assault Bike (cals)
REST 30 secs
1 min-Push Press
REST 30 secs
1 min-Plate Ups
REST 30 secs
GOAL: 130 reps+
Rx+: 135#/95#, Sub GHD Sit Ups(Full)
Rx: 115#/75#, 25#/15#
Rx2: STO 95#/65#, Sub reg sit ups
Rx3: STO 75#/55#, Sub reg sit ups
| 1st | 188 Rx | Katriel-Maria Tue, May 31, 2016 | | 2nd | 141 Rx | Bronte Tue, May 31, 2016 | | 3rd | 134 Rx | Brenda L Tue, May 31, 2016 | | 1st | 205 Rx+ | Travis R Tue, May 31, 2016 | | 2nd | 179 Rx+ | Charles G Tue, May 31, 2016 | | 3rd | 176 Rx+ | Brandon He Tue, May 31, 2016 |
| Steve T | 157 Rx2 | | | Steve M | 155 Rx2 | | | Tracie | 134 Rx2 | 65/55# STo 15# sit ups | | Carolyn | 148 | 55# pp from rig, 15# plate up | | Brenda L | 134 Rx | | | Brandon He | 176 Rx+ | | | Katriel-Maria | 188 Rx | | | Aaron S | 175 Rx2 | full plate up weight | | Nate D | 181 Rx | | | Tyler M | 155 Rx | | | Charlie | 137 Rx | | | Diane | 111 Rx3 | 10 lb plate ups, 35 lb bar for push press | | Andy H | 151 Rx | | | Scott Chr | 173 Rx+ | | | Robson | 167 Rx | ghds | | Leland | 168 Rx2 | | | Travis R | 205 Rx+ | | | Belinda | 120 Rx | | | Rebecca C | 121 Rx3 | | | Bronte | 141 Rx | | | Charles G | 179 Rx+ | | | Robbie | 139 Rx+ | | | Caleb J | 148 Rx2 | 15# sit-up |
|
SKILL WORK 5/31/16
(Reps, Rx+, Rx2, Rx3)
Spend first 10-15 mins working on being upside down!
Possible examples but work with coach
Ex. 1
EMOM 10 mins
Wall Climbs-1-2 attempts
Ex. 2
EMOM 10 mins
Handstand Hold-10-20 secs
to Negative
Ex. 3
EMOM 10 mins
1-2 Strict
2-6 Kipping HSPU
| Steve T | 157 Rx2 | 15# on sit ups | | Aaron S | 20sec holds Rx2 | 20sec holds with negative | | Saori | Bob helped me | Hand Stand Walk Progression on the wall |
|
STRENGTH WOD 5/31/16
(Time)
Week 5 Deload
Come to practice split jerk footwork and talk about what to be aiming for on Thursday aswell as learn this warm up
Warm up w Barbell
(snatch grip)
1st round from high hang, 2nd round from Mid Thigh
5-Down& Ups
5-Elbows High & Outside
5-Muscle Snatch
5-Snatch Push Press
5-OHS
5-Snatch Balance
-------------------------
5-10-First Pulls
5-Hang Squat Cleans
5-Front Squats
--------------------------
5-Push Press
5-Push Jerk
5-Split Jerks
|
WARM UP 5/31/16
(Time)
FOAM ROLL- full body especially delts, quads and calves
GROUP WARM UP
2 rds
Bike-1 min
Jump Rope- 1 min
Walking plank-20 secs
Mtn Climbers-20 secs
Hollow Rocks-20 secs
-----------------
Practice wall runs-30 secs
Wall climbs-2 reps
Handstand hold-20 sec w negative
|
COMPETITORS TRAINING 5/31/16
(Time, Rx+, Rx2, Rx3)
NEW FOCUS! OPENS WOD 13.2, Max Consecutive Butterfly CTB, Overhead Squat
(Week 1 of 6)
A. Snatch
8x3 reps
Building up on consistency at higher %
80% for ALL sets every 2 mins.
B. Split Jerk off blocks
6x4
@75% on up every 2 mins
C1. Overhead Squat
5-5-5-5-5
C2. Clean Grip Deadlift(no straps start at 85% of max build up, shrug at top.
5-5-5-5-5
D. Metcon-OPENS WOD 13.2
5-STO (115#/75#)
10-Deadlift (115#/75#)
15-Box Jumps (24''/20'')
GOAL: Finish over 295 reps(This may be week 6's goal)
| Seth B | A. 205-215 worked up B. 265 C. 235/255 D. 266 only step u Rx+ | |
|
