WOD Blog
 | Fri, Jun 10 2016 |  |
 | Happy Birthday: Katie G |
| METCON 6/10/16 | COMPETITORS TRAINING 6/10/16 | WEIGHTLIFTING 6/10/16 | WARM UP 6/10/16 |
METCON 6/10/16
(Reps, Rx+, Rx2, Rx3)
With a 10 min timer
50 Burpees
50 Pull ups
with any time remaining
GTO-5 attempts ONLY (for MAX weight)
ex. Seth 50+50+285=SCORE 385 reps
GOAL: Finish Burpees and Pull Ups then hit 80% of your best Ground to Overhead
Rx+: Sub 5 BMU-10 Strict CTB-15 CTB-20 Regular, Burpee to Overhead 10'' above reach.
Rx: As written
Rx2: Sub Jump CTB Pull Ups
Rx3: Sub Reg Jump Pull Ups or Ring rows
| 1st | 230 Rx | Julia Goldst Fri, Jun 10, 2016 | | 2nd | 215 Rx | Belinda Fri, Jun 10, 2016 | | 3rd | 195 Rx2 | Tracie Fri, Jun 10, 2016 | | 1st | 385 Rx | Seth B Fri, Jun 10, 2016 | | 2nd | 350 Rx | Bob Fri, Jun 10, 2016 | | 3rd | 315 Rx | Andy H Fri, Jun 10, 2016 |
| Belinda | 215 Rx | | | Mark Mit | 255 Rx | finished burp/pull | | Heikoti | 255 Rx | RX2 | | Tracie | 195 Rx2 | | | Joslyn | 175 Rx2 | | | Bill | 245 Rx2 | | | Christopher T | 257 Rx | | | Corin | 205 | half kipping pullups, half jumping pullups | | Cherise | 77 Rx3 | | | Carl | 255 Rx | Tried for 185 put lats felt like jelly | | Carolyn | 155 Rx2 | Went to low on GTO 😢 | | Linda | 100 Rx3 | 3 plate burpees & jumping pullups | | Seth B | 385 Rx | | | Andy H | 315 Rx | | | Aaron F | 76 Rx3 | 26/50 CTB jumping PU | | Sterling | 245 | Sub chin ups for shoulder. | | Julia Goldst | 230 Rx | Muscle clean and strict press | | Bob | 350 Rx | |
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COMPETITORS TRAINING 6/10/16
(Time)
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
BEAT WHAT YOU DID LAST WEEK FOR BOTH!!
B. 6 sets 60% on up 85% (5% jumps)
5-Clean Deadlifts w shrug straight arms
1-Clean & Jerk
C. Strengthcon: 3 min AMRAP
KB Snatch 53#/35#
GOAL: 65 reps+
D. Metcon: 3 rounds for time of
1-Rope Climb
2-Deadlifts (405#/275#)
3-Ring Muscle Ups
4-Weighted Pistols (2 in a row per leg) 53#/35#
5-Strict HSPU
GOAL: Sub 6 mins Rx sub (365#/245#, 53#/35#)
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WEIGHTLIFTING 6/10/16
(Weight)
5 rounds of
Incline DB Bench Press-10 reps
Strict Chin Ups-5 reps
Rest 2 min between couplet increase weight for chin up and DB Bench press
Rx+: Alternating DB Press and Ring Pull Ups
| 1st | 35 and Body weight Rx | Carolyn Fri, Jun 10, 2016 | | 2nd | 20# DB & ring rows Rx | Linda Fri, Jun 10, 2016 | | 1st | 55 DB; 10# weighted ring pull ups Rx | Carl Fri, Jun 10, 2016 | | 2nd | 80 DB Rx | Heikoti Fri, Jun 10, 2016 | | 3rd | 55 Rx | Aaron F Fri, Jun 10, 2016 |
| Heikoti | 80 DB Rx | | | Seth m | thru 40 pull ups Rx | | | Carl | 55 DB; 10# weighted ring pull ups Rx | | | Carolyn | 35 and Body weight Rx | | | Linda | 20# DB & ring rows Rx | | | Aaron F | 55 Rx | 20, 25, 30, 35, 55 and green band assisted CU | | Sterling | 50 DB, 15 Pull ups Rx | |
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WARM UP 6/10/16
(Time)
FOAM ROLL-Lats,Forearms,Chest,Delts Smash triceps and biceps w barbell-1-2 mins
GROUP WARM UP
Row 500 m upon arrival
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Push Up Plank w scap retractions-30 secs
Plate Rotations-30 secs 45#/25#
Plate to Overhead-30 secs
Burpee to Plate-30 secs
Hanging Hollow Rocks-30 secs
Chin Over Bar Hold-30 secs
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Strict Chin Ups or Ring Rows-10 reps
GTO-10 reps w Barbell then 5 w 95#/65#
COOLDOWN-
Banded Bully and lateral Opener-2 mins
Use upright for lat stretch-2 mins
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