WOD Blog
 | Thu, Jun 16 2016 |  |
| METCON 6/16/16 | SKILL WORK 6/16/16 | STRENGTH WOD Week 2 Day 2 | COMPETITORS TRAINING 6/16/16 | WARM UP 6/16/16 |
METCON 6/16/16
(Reps, Rx+, Rx2, Rx3)
AMRAP in 17 mins of
Lateral Burpee-9 reps
SDHP-15 reps
Lateral Hops-21 reps
GOAL: 300 reps+
Rx+: 95#/65#
Rx: 75#/55#
Rx2: 55#/35#
Rx3: Sub Russian Swing 53#/35#
| 1st | 319 Rx+ | Katriel-Maria Thu, Jun 16, 2016 | | 2nd | 275 Rx+ | Brenda L Thu, Jun 16, 2016 | | 3rd | 204 Rx+ | Belinda Thu, Jun 16, 2016 | | 1st | 398 Rx+ | Charles G Thu, Jun 16, 2016 | | 2nd | 370 Rx | Robbie Thu, Jun 16, 2016 | | 3rd | 361 Rx | Nate D Thu, Jun 16, 2016 |
| Steve T | 225 Rx | | | Belinda | 204 Rx+ | | | Brandon He | 1000000000000 Rx+ | | | Bill | 225 Rx | | | Steve M | 339 Rx | | | Eric M | 323 Rx | | | Brenda L | 275 Rx+ | | | Katriel-Maria | 319 Rx+ | | | Nate D | 361 Rx | | | Keith C | 315 Rx | Did athletic burpees | | Robbie | 370 Rx | | | Robson | 330 Rx | | | Charlie | 225 Rx | | | Charles G | 398 Rx+ | | | Emily Be | 124 Rx2 | DNF | | Mark B | 135 Rx2 | DNF |
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SKILL WORK 6/16/16
(Time, Rx+)
5 rounds
L-Sit Hold-20 secs
Weighted Side Plank-20 secs
Hollow Body hold-20 secs
Weighted Side Plank-20 secs
REST 1-2 mins
Add weight to side planks each round
| Brenda L | 14:00 Rx | | | Keith C | 17:00 | Just followed the routine |
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STRENGTH WOD Week 2 Day 2
(Weight)
Week 1
A. Snatch Complex
3-First position pulls
1-Snatch
3-Overhead Squats w pause in bottom for each
8 sets beginning at 55% of max working up to 75% But focus on positions.
B. Clean & Jerk Complex
1-Clean
1-Front Squat
2-Split Jerks Pause for 5 secs count between each of these
8 sets beginning at 65% of max working up to 80% Be explosive on clean and squat then focus on getting under and long on splits.
C1. Weighted Planks
6x20 secs
C2. GHD Back Ext./Rev Hyper or GM-6x15
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COMPETITORS TRAINING 6/16/16
(Time)
A. Back Squat heavy as SHI!@$
3-1-3-1-3-1-3-1-3-MR Pause squats
Build up on both 3's and 1's
Begin 3's at 80%
Begin 1's at 90%
MR set at 75% pause in bottom 2-3 secs aim for 6-8 reps
B, Skillcon-5 rounds
OH Lunge-50 ft 135#/95#
Handstand Walk-50 ft
REST 1 min
C. Metcon-10 min AMRAP
Lateral Burpee-9 reps
SDHP-15 reps 95#/65#
TTB-12 reps
GOAL: 160 reps+
D. TBA
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WARM UP 6/16/16
(Time)
FOAM ROLL-Traps,Lats,Hamstrings GLutes-20-30 passes
GROUP WARM UP
Samson Stretch emphasis Rectus Femoris Stretch-2 mins
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Forward back hops-20 secs
Side to side Hops-20 secs
Foursquare hops-20 secs
Jumping Jacks-20 secs
Russian swings or SDHP-20 reps
Side Plank w hip dip-15 reps R/L
Push Ups-15 reps
Burpee-5 reps
COOLDOWN
Banded Chest stretch-2 mins
Banded Hamstring and Wallstretch-2 mins
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