WOD Blog
 | Tue, Jun 7 2016 |  |
| SKILL 6/7/16 | METCON 6/7/16 | WARM UP 6/7/16 | STRENGTH WOD- Week 1 Day 1-Heavy Day | COMPETITORS TRAINING 6/7/16 | Other Results |
SKILL 6/7/16
(Time, Rx+, Rx2, Rx3)
(option 1) Beginner
6-3 min rounds
Wall Climbs-2 reps
Wall Runs-20 reps
(option 2) Intermediate
EMOM-8-12
Kipping HSPU-5-10 reps
Spend remaining time doing Wall taps or balancing in place
(option 3) Advanced
Every 2 mins for 8 rounds
Strict Handstand Push Up-2-5 reps
Every round increase the deficit.
| Joshua B | 16:00 Rx+ | parallette dips; 5 reps |
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METCON 6/7/16
(Time, Rx+, Rx2, Rx3)
5 rounds for time of
Sit Ups-15 reps
Run-200 m
CTB Pull Ups-15 reps
GOAL: Finish under 15 mins CAP off at 18 mins
Rx+: Sub 7 Bar Muscle Ups and
Rx: As written
Rx2: Sub reg Pull ups
Rx3: Sub Ring rows
| 1st | 13:22 Rx2 | Lily Jon Tue, Jun 7, 2016 | | 2nd | 14:26 Rx3 | Joslyn Tue, Jun 7, 2016 | | 3rd | 14:31 Rx3 | Brenda L Tue, Jun 7, 2016 | | 1st | 12:55 Rx+ | Joshua B Tue, Jun 7, 2016 | | 2nd | 13:00 Rx+ | Robbie Tue, Jun 7, 2016 | | 3rd | 11:44 Rx | Nate D Tue, Jun 7, 2016 |
| Steve T | 17:00 Rx2 | band assist on rnd 4-5 | | Lily Jon | 13:22 Rx2 | 10 kipping but no ctb | | Steve M | 14:01 Rx2 | did regular pu's last 3 rounds | | Jonathan D | 16:58 Rx2 | some not chest to bar, but learned kip. ring rows on last set. | | Joslyn | 14:26 Rx3 | | | Christopher T | 12:48 Rx2 | rx first 3 rounds. Watch reps when I'm going to failure. Too many no reps for RX. | | Brenda L | 14:31 Rx3 | ring rows | | Carolyn | 15:58 Rx3 | | | Nate D | 11:44 Rx | | | Aaron S | 10:38 Rx2 | | | Charlie | 13:47 Rx3 | | | Robbie | 13:00 Rx+ | | | Spencer Ch | 15:10 Rx | | | Joshua B | 12:55 Rx+ | | | Robson | 15:10 Rx | 3 rounds rx+ | | Eric F | 13:23 Rx | |
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WARM UP 6/7/16
(Time)
FOAM ROLL-Calves,Lats,Forearms,Chest 10-20 passes per muscle
GROUP WARM UP
Walking Planks-30 secs
Side Plank R/L-20 secs
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Monster Walk-50 ft
Frankensteins-50 ft
High Knees-50 ft
Buttkickers-50 ft
Jog-200 m
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Band Pull Aparts-20 reps
Band Passthroughs-20 reps
Hollow rocks-30 secs
Pull Ups-5-10 reps
Wall Climbs-1-2 reps
Handstand Hold-20 secs
COOLDOWN-
Calf Stretch Downward Dog and calf smash-2 mins
Band OH stretch-2 mins R/L
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STRENGTH WOD- Week 1 Day 1-Heavy Day
(Weight)
HEAVY DAY
As part of warm up for snatch and clean
1st position EMOM for 5 min-50%
A. 2 position snatch (top down)
6 sets @75% on up
B. 2 position Clean(top down)
6 sets @75% on up
C. Push Jerk-8x2 reps @75% on up
D. Back Squat
5-5-5-5-5-5 @75% on up. final Max rep set of double pause squats @60%
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COMPETITORS TRAINING 6/7/16
(Time)
FOCUS-Opens WOD 13.2, CTB Max consecutive, Snatch/OHS
A1. Weighted Ring Dips
5-5-5-5-5
A2. Weighted Pull Ups
5-5-5-5-5
Add weight to each set, rest 2 mins between each round
B. Skillcon-5-3 min rounds
Assault Bike-20 calories
Double OH DB Lunge-10 reps (stay light focus on lockout)
Ring Muscle Ups-AMRAP
GOAL: 20 reps+
C. EMOM alternating for 12 mins
EVENS 8-15 CTB Butterfly Pull Ups-(Add at least 1 rep each set.)
ODDS 10-20 Rebound Box Jump-(Add at least 2 reps each set)
This depends on who you are, start at low height for Box Jumps
D. Metcon: 3 rounds for time of
15-TTB
Row-15 calories
Thrusters-15 reps (95#/65#)
GOAL: Sub 8 CAP at 9 mins
| Bob | 7:40 Rx | | | Braeden | A. Started@10lbs B. 25 DBs C. Work on butterfly D. DNF Rx | | | Seth B | DnF | A. Jerk 275x4 A. 55# for both B. 25 MU |
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