WOD Blog
 | Thu, Jun 2 2016 |  |
| METCON 6/2/16 | SKILL WORK 6/2/16 | COMPETITORS TRAINING 6/2/16 | WARM UP 6/2/16 | STRENGTH WOD 6/21/16 | Other Results |
METCON 6/2/16
(Time, Rx+, Rx2, Rx3)
For time
Run-50-50-50-100-100-100-200-200-200 m
KB Swings-15-15-15-10-10-10-5-5-5
Run-50-50-50-100-100-100-200-200-200 m
TTB-15-15-15-10-10-10-5-5-5
GOAL: Finish under 22 mins CAP off at 25 mins
Rx+:70#/53#
Rx: 53#/35#
Rx2: 35#/26#, Sub KTC
Rx3: Russians 35#/26#, Sub Sit Ups
| 1st | 22:34 Rx | Abigail Thu, Jun 2, 2016 | | 2nd | 25:00 Finished 8 RDs Rx2 | Tracie Thu, Jun 2, 2016 | | 3rd | 26:38 Rx2 | Belinda Thu, Jun 2, 2016 | | 1st | 19:40 Rx+ | Travis R Thu, Jun 2, 2016 | | 2nd | 23:08 Rx+ | Bob Thu, Jun 2, 2016 | | 3rd | 24:44 Rx+ | Spencer Ch Thu, Jun 2, 2016 |
| Steve T | 23:10 Rx2 | | | Belinda | 26:38 Rx2 | | | Tracie | 25:00 Finished 8 RDs Rx2 | 35# KB laying TTB | | Bob | 23:08 Rx+ | | | Joslyn | 27:04 Rx2 | | | Jonathan D | 29:35 Rx | 44# KB | | Abigail | 22:34 Rx | | | Aaron S | 21:14 Rx | | | Keith C | 24:45 Rx2 | | | Nate D | 21:23 Rx | | | Spencer Ch | 24:44 Rx+ | | | Charlie | 24:45 Rx | | | Travis R | 19:40 Rx+ | | | Caleb J | 25:00 finished 7 rounds Rx | |
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SKILL WORK 6/2/16
(Weight)
Every 2 mins for 8 rounds
Weighted Pull Ups-use wide grip(just outside shoulder)
5 reps @ the same weight working tempo or building up
alternate with
20 secs-Ring Push Up Plank
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COMPETITORS TRAINING 6/2/16
(Time, Rx+, Rx2, Rx3)
A. Back Squat heavy as SHI!@$
5-2-5-2-5-2-5-2-MR-Double Pause squats
Build up on both 5's and 2's
Begin 5's at 70%
Begin 2's at 85%
MR set at 70% pause half way down and in bottom aim for 8-10
B. Skillcon-4-3 min rounds
Row-250 m
Burpee over Rower-9 reps
Alternating Pistols-AMRAP
GOAL: Finish over 60 pistols
REST 3 mins then
C. Metcon-7 min AMRAP
5-Deadlift (245#/175#)
Shuttle Run-100 ft (in 25 ft increments)
15-TTB
GOAL: TBD
D. Accessory:Spend 10-15 mins practicing
handstand walk and rope work
ex. Rx+: 6-8 rounds
Legless Rope Climb (No jump use 12')
Handstand walk max attempt
ex. Rx-6-8 rounds
Rope Climb-2 ascents
Wall taps- or balancing in place-30 sec-1 min
| Seth B | A. 315/355 B.92 C. 5+8 rds Rx+ | |
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WARM UP 6/2/16
(Time, Rx+, Rx2, Rx3)
FOAM ROLL-Lower leg,Lats,Forearms,mid back 10-20 passes
GROUP WARM UP
Hanging Hollow Rocks-30 secs
Hanging KTC-30 sec
Wide Grip Pull Ups-30sec
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Monster Walks-50 ft
Inchworms-50ft
Frankensteins-50ft
High knees/Buttkickers-50ft
Bounds-50 ft
Run-200 m
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KB Plank Taps-2 times
(Line up 10-15 KB's)
COOLDOWN
Banded Oh Stretch-2 mins
Calf Stretch-2 mins
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STRENGTH WOD 6/21/16
(Weight)
A few things for tonights Max day
1. I would like to have only the front 3 platforms used to Max out with only 1 or 2 people maxing at a time each person will get 3 attempts of Snatch and then after these are done 3 C&J attempts. Back 4 platforms will be used for those waiting, to warm up on. I would like us to cheer each other on and bring a good energy so hop up on caffeine or something!!😜 #teamworkmakesthedreamwork #teamplayer
2. Since its hot as ⚽️🏀 I highly recommend you stop off at a gas station on your way in and buy a 44oz fountain drink container fill it full of ice and add a little water. You can add BCAAs to it aswell.
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