WOD Blog
 | Fri, Jun 3 2016 |  |
| METCON 6/3/16 | WEIGHTLIFTING 6/3/16 | COMPETITORS TRAINING 6/3/16 | WARM UP 6/3/16 | Other Results |
METCON 6/3/16
(Reps, Rx+, Rx2, Rx3)
AMRAP in 7 mins of
100-Wallballs
With time remaining AMRAP of Bar Muscle Ups
GOAL: 105 reps+
Rx+: Sub KAREN 150 Wallballs then Sub Ring Muscle Ups,
GOAL: 155 reps
Rx: 20#/10'-14#/9', Sub Bar Muscle Ups
Rx2: Sub KAREN
Rx3: Sub14#/9'-10#/8'
| 1st | 8:17 Rx2 | Julia Goldst Fri, Jun 3, 2016 | | 2nd | 150 WBs Rx2 | Rebecca C Fri, Jun 3, 2016 | | 3rd | 114 Rx2 | Cherise Fri, Jun 3, 2016 | | 1st | 156 Rx+ | Seth B Fri, Jun 3, 2016 | | 2nd | 153 Rx+ | Bob Fri, Jun 3, 2016 | | 3rd | 150 Rx+ | Christopher T Fri, Jun 3, 2016 |
| Bill | 66 Rx | | | Bob | 153 Rx+ | | | Rebecca C | 150 WBs Rx2 | | | Caleb J | 100 Rx | | | Cherise | 114 Rx2 | WB; work on depth | | Carolyn | 106 Rx2 | | | Brenda L | 105 Rx2 | | | Travis R | 135 Rx+ | | | Christopher T | 150 Rx+ | | | Tyler M | 105 at 6:15 Rx | | | Seth B | 156 Rx+ | 6:05 KAREN 20 secs under PR but pacing for RMU | | Carl | 103 Rx | Finished wallballs @ 5:03 | | Julia Goldst | 8:17 Rx2 | Karen PR! | | Mike S | 106 Rx | | | Robson | 108 Rx | | | Aaron S | 100 Rx | | | Leland | 95 Rx2 | 14lb wall ball | | Sterling | 115 Rx2 | | | John Lu | 108 Rx | | | Keith C | 90 reps of WB squats with 20# ball Rx2 | | | Andy H | 104 Rx | |
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WEIGHTLIFTING 6/3/16
(Weight)
Week 4 MAX off this template!
Bench Press or Shoulder Press
3-2-1-3-2-1-3-2-1
3's-70%-75%-80%
2's-80%-85%-90%
1's-90%-95%-100%
| 1st | 142.2 Rx | Cherise Fri, Jun 3, 2016 | | 2nd | 140 Rx | Brenda L Fri, Jun 3, 2016 | | 3rd | 122.2 Rx | Carolyn Fri, Jun 3, 2016 | | 1st | 365 Rx | Travis R Fri, Jun 3, 2016 | | 2nd | Only worked on dead lifts maxed at 265 Rx | Keith C Fri, Jun 3, 2016 | | 3rd | 205 Rx | Carl Fri, Jun 3, 2016 |
| Bill | 185 Rx | | | Rebecca C | 85 Rx | Personal best. | | Caleb J | 145 Rx | | | Cherise | 142.2 Rx | | | Carolyn | 122.2 Rx | PR | | Travis R | 365 Rx | | | Brenda L | 140 Rx | | | Carl | 205 Rx | | | Mike S | 115 Rx | Should Press PR!! | | Aaron S | 175 Rx | | | Leland | 100 Rx | shoulder press | | Sterling | 95 Rx | 115 for 2. Shoulder Press. | | Keith C | Only worked on dead lifts maxed at 265 Rx | |
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COMPETITORS TRAINING 6/3/16
(Weight)
A. 6 sets 60% on up 85% (5% jumps)
Snatch-
3-First pulls(pick up bar to above knee)
1-Snatch(full)
1-Hang snatch
B. 6 sets 60% on up 85% (5% jumps)
5-Clean Deadlifts w shrug straight arms
1-Clean & Jerk
C. Strengthcon: 5-2 min rounds
20-HR Push Ups
Push Press-Max reps @BW girls at 80% BW
GOALS: 15 reps+ of PP
Rx version guys 80% BW/girls 60% BW
D. Metcon: 7 mins
150-KAREN 920#/10-14#/9' though julia technically its 8')
AMRAP-Ring Muscle Ups
GOAL: 155 reps+
| Bob | A. 165 B. 220 Rx | | | Seth B | A. 215 B. 255 C. 23 @195# D. 159 Rx+ Rx | |
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WARM UP 6/3/16
(Time)
FOAM ROLL/STRETCH-Forearms,Lats,Chest,Delts,Quads
GROUP WARM UP
Row or Bike-2 mins
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2 rounds
Band Pull Aparts-10-20 reps
Hip rotations-20 R/L
Push Ups-5-10 reps
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Wallballs-15 reps
Ring dips and chin ups-5 reps
Ring Rows-5-10 reps
COOLDOWN
Banded bully- 2mins
Lat stretch/chest stretch- 2 mins
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