WOD Blog
 | Tue, Jun 14 2016 |  |
 | Happy Birthday: Heikoti |
| METCON 6/14/16 | SKILLCON 6/14/16-6/12/18 | STRENGTH WOD- Week 2 Day 1-Heavy Day | COMPETITORS TRAINING 6/14/16 | WARM UP 6/14/16 |
METCON 6/14/16
(Time, Rx+, Rx2, Rx3)
'CHIP CHIP A ROO!'
Run-800 m
70-Double Unders
60-Pull Ups
50-Box Jumps (24''/20'')
40-Burpees
20-Pistols
10-Snatch (135#/95#)
GOAL: Finish under 20 mins CAP off at 23 mins
STEP UPS ALLOWED
Rx+: 30''/24'', 185#/125#, Sub CTB Pull Ups, Weighted Pistols 35#/26#
Rx: As written
Rx2: Sub Singles, 95#/65# Powersnatch and Jump CTB pull ups, 24''/20'' Pistols to or on box.
Rx3: Same as Rx2: but 600-50-40-30-20-10-5 rep scheme
| 1st | 20:26 Rx2 | Lily Jon Tue, Jun 14, 2016 | | 2nd | 23:06 Rx2 | Tracie Tue, Jun 14, 2016 | | 3rd | 23:43 Rx2 | Belinda Tue, Jun 14, 2016 | | 1st | 16:16 Rx | Travis R Tue, Jun 14, 2016 | | 2nd | 18:50 Rx | Charles G Tue, Jun 14, 2016 | | 3rd | 19:30 Rx | Eric M Tue, Jun 14, 2016 |
| 1st | 17:02 Rx | Taeja Tue, Jun 12, 2018 | | 2nd | 17:05 Rx | Julia Goldst Tue, Jun 12, 2018 | | 3rd | 18:46 Rx | Alyssa C Tue, Jun 12, 2018 | | 1st | 15:13 Rx | Steve M Tue, Jun 12, 2018 | | 2nd | 16:16 Rx | Travis R Tue, Jun 14, 2016 | | 3rd | 17:38 Rx | Eric M Tue, Jun 12, 2018 |
| Lily Jon | 20:26 Rx2 | RX 1.5 DU's Pullups for 15, the rest ring rows 65# snatch | | Belinda | 23:43 Rx2 | | | Charles G | 18:50 Rx | Pistol squat to 3-45 plates | | Spencer Da | 22:20 Rx2 | | | Tracie | 23:06 Rx2 | DUs split it in 2 parts my bad | | Travis R | 16:16 Rx | | | Eric M | 19:30 Rx | 95lbs | | Linda | 16:30 Rx3 | | | Christopher T | 14:58 Rx2 | sub singles/ 95lb snatch | | Keith C | 14:34 Rx3 | Right shoulder issue; left arm DB snatch 40# | | Scott Chr | 24:00 Rx | DNF...135 lb squat snatch killed me...missed 3 reps | | Caleb J | 24:00 Rx2 | Sub box pistols 95# snatch |
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SKILLCON 6/14/16-6/12/18
(Reps, Rx+, Rx2, Rx3)
3 alternating rounds(12 mins)
1 min to:
Assault Bike-10 calories
w time remaining AMRAP kipping HSPU
REST 1 min
1 min to:
Rower-10 calories
w time remaining AMRAP KTE
REST 1 min
GOAL: 40 reps+ count only HSPU/KTE
Rx+: Handstand Walk Max distance and L-Sit Pull Ups
Rx: As written
Rx2: Sub 2 abmats for HSPU or Wall Walks and TTB
Rx3: Sub Push Ups, KTC
| Charles G | 20/36 Rx | | | Steve M | 160ft Rx+ | | | Eric M | 32ft Rx+ | | | Linda | rowed & biked only Rx3 | | | Keith C | Did not keep tract Rx | | | Scott Chr | 16/25 Rx | |
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STRENGTH WOD- Week 2 Day 1-Heavy Day
(Weight)
HEAVY DAY TRY TO BEAT WHAT YOU DID LAST WEEK!
As part of warm up for snatch and clean
1st position EMOM for 5 min-50% STAY LIGHT
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 6/14/16
(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
TRY TO BEAT WHAT YOU DID LAST WEEK
Add weight to each set, rest 2 mins between each round
B. Skillcon-8 Rounds
Unbroken DU's-30 secs
REST 30 secs between rounds
GOAL: Try not to mess up! then Smash calves before next skillcon
C. Skillcon 2: Every 90 secs
2-4-6-8-12-16-18-20
CTB Pull Up
Rebound Box Jumps 24''/20''
D. Metcon: 10 min AMRAP
3-HSPU Deficit 4''
3-Squat Snatch 75% of your Max
3-Ring Muscle Ups
GOAL: 100 reps +
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WARM UP 6/14/16
(Time)
FOAM ROLL-Traps,Delts,Calves,Quads basically whole body
GROUP WARM UP
Burpee-7 reps
Jump Rope-30-singles 30 DU’s
Jog-400m
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PVC Passthroughs-10
PVC OHS-10
W barbell Snatch from high hang and mid thigh-10
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Arch Hollows-30 secs
Thumbs Up and Breaststrokes-15 each
Plank walking-30 secs
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Set up equip try a few reps of some of the movements we missed
COOLDOWN
Calf smash-2 mins
lat stretch/chest stretch-2 mins
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