WOD Blog
 | Mon, Jun 6 2016 |  |
| METCON 6/6/16 | WEIGHTLIFTING 6/6/16 | COMPETITORS TRAINING 6/6/16 | WARM UP 6/6/16 | Other Results |
METCON 6/6/16
(Reps, Rx+, Rx2, Rx3)
6-2 min alternating rounds
Rounds 1-3-5
Double Unders-60 reps
AMRAP-Deadlifts (135#/95#)
Rounds 2-4-6
Burpees-12 reps
AMRAP-Shoulder to Overhead (135#/95#)
GOAL: 100 reps +
Rx+: 165#/115#
Rx: As written
Rx2: 95#/65#, Sub 45 lateral hops
Rx3: Sub singles x 2 and Russian swings
| 1st | 83 Rx | Kristin Mon, Jun 6, 2016 | | 2nd | 81 Rx | Rachel T Mon, Jun 6, 2016 | | 3rd | 101 Rx2 | Lily Jon Mon, Jun 6, 2016 | | 1st | 105 Rx | Michael L Mon, Jun 6, 2016 | | 2nd | 101 Rx | Spencer Ch Mon, Jun 6, 2016 | | 3rd | 82 Rx | Scott Chr Mon, Jun 6, 2016 |
| Wade | 32 Rx | | | Spencer Ch | 101 Rx | | | Kristin | 83 Rx | | | Tracie | 80 RX1.5 65# DUs Rx2 | | | Seth D | 69 Rx2 | sub 35# dumbell for shoulder press | | Corin | 46 Rx2 | 95lb, singlesX2 | | Carolyn | 44 | halved du, 85# | | Steve M | 45 Rx | | | Lily Jon | 101 Rx2 | DB presses bc back pain | | Tanner H | 88 Rx2 | | | Rachel T | 81 Rx | | | Charlie | 95 Rx2 | | | Keith C | 90 Rx2 | | | Tyler M | 51 Rx | | | Michael L | 105 Rx | | | Robson | 68 Rx | | | Scott Chr | 82 Rx | |
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WEIGHTLIFTING 6/6/16
(Weight)
Back Squat
5-5-3-3-2-2-1-1
5's 50%-60%
3's 70%-75%
2's-80%-85%
1-90%-95%
1-95%-Attempt new Max
| 1st | 225 Rx | Cherise Mon, Jun 6, 2016 | | 2nd | 215 Rx | Corin Mon, Jun 6, 2016 | | 3rd | 192 Rx | Rachel T Mon, Jun 6, 2016 | | 1st | 465 Rx | Brogan Mon, Jun 6, 2016 | | 2nd | 455 Rx | Travis R Mon, Jun 6, 2016 | | 3rd | 335 Rx | Scott Chr Mon, Jun 6, 2016 |
| Steve M | 255 Rx | | | Carl | 295 Rx | Failed 305 (old pr) x2. L knee/quad feeling tight | | Bill | 225 Rx | | | Travis R | 455 Rx | Beat old max of 450 | | Kristin | 185 Rx | Last PR was 145. Whoop whoop! | | Corin | 215 Rx | | | Carolyn | 162.2 Rx | PR need to still worked on depth | | Wade | 285 Rx | | | Cherise | 225 Rx | | | Lily Jon | 135 Rx | Took light bc back | | Charlie | 245 Rx | | | Keith C | 225 Rx | personal best by 20# | | Scott Chr | 335 Rx | 10# PR | | Rachel T | 192 Rx | PR | | Brogan | 465 Rx | |
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COMPETITORS TRAINING 6/6/16
(Weight)
NEW FOCUS! OPENS WOD 13.2, Max Consecutive Butterfly CTB, Overhead Squat
(Week 2 of 6)
A. Snatch
8x3 reps
Building up on consistency at higher %
85% for ALL sets every 2 mins.
B. Split Jerk off blocks
6x4
@80% on up every 2 mins
C1. Overhead Squat
5-5-5-5-5 +10# on ALL Sets
C2. Clean Grip Deadlift(no straps start at 85% of max build up, shrug at top.
5-5-5-5-5 +10# on ALL SETS
D. Metcon Class metcon
6-2 min rounds
Rounds 1-3-5
Double Unders-60 reps
Deadlift-185#/125#-AMRAP
Rounds 2-4-6
Burpees-16 reps
STO-AMRAP 185#/125#
GOAL: 70 reps+
| Seth B | A. 220 B. skip C.half skip D. 87 Rx | | | Braeden | A. 155 B. 205 C. 175/215 D. 42 (135 STO) Rx | |
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WARM UP 6/6/16
(Time)
FOAM ROLL-Quads,quads again then glutes, use lacrosse ball on traps chest and delts
GROUP WARM UP
Jump Rope-2 mins
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Hip Rotations-10 R/L
DonkeyKicks-10 R/L
Hip bridge-20 secs
Hollow Rock-20 secs
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2 rounds
Air squats-10 reps
Praying Pose to hammy-5 reps of each
Burpees-3 reps
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1 rd
Press Complex-3 reps of each
Back Squat/GM-5 reps
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