WOD Blog
 | Fri, Jun 17 2016 |  |
| METCON 6/17/16 | WEIGHTLIFTING 6/17/16 | COMPETITORS TRAINING 6/17/16 | WARM UP 6/17/16 |
METCON 6/17/16
(Rounds, Rx+, Rx2, Rx3)
With a 13 min timer running
5 rounds of
Run-200 m
Thruster-7 reps
Alt DB Snatch-12 reps
with time remaining AMRAP of
Bar Muscle Ups
GOAL: Finish 5 rds and get 15 Muscle Ups Score as rounds+ MU
Rx+: 135#/95#, 70#/55#, Sub Ring Muscle Ups
Rx: 115#/75#, 55#/35#,
Rx2: 85#/60#, 35#/20#
Rx3: Sub Push Press 85#/60#
| 1st | 5 th rd run Rx | Rachel T Fri, Jun 17, 2016 | | 2nd | 3+run Rx | Cherise Fri, Jun 17, 2016 | | 3rd | 4 Rx2 | Lily Jon Fri, Jun 17, 2016 | | 1st | 4 rds + 4 Thrusters Rx | Eric M Fri, Jun 17, 2016 | | 2nd | 3RDS + run Rx | Carl Fri, Jun 17, 2016 | | 3rd | 13:00 Rx2 | Keith C Fri, Jun 17, 2016 |
| Steve T | 4.33 Rx2 | | | Lily Jon | 4 Rx2 | RX 1.5 25lb DB 65lb Thruster | | Carl | 3RDS + run Rx | | | Tracie | 4 plus 200 m run Rx 2.5 Rx2 | 35# thrusters | | Eric M | 4 rds + 4 Thrusters Rx | | | Cherise | 3+run Rx | | | Rachel T | 5 th rd run Rx | | | Seth B | 5+2 Ring MU | had to sub Assault Bike 20 cals | | Kelsey B | :) Rx2 | | | Keith C | 13:00 Rx2 | | | Rebecca C | 4 Rx3 | |
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WEIGHTLIFTING 6/17/16
(Weight)
Week 1
Front Squat
Work up to heavy 3 set (90%+)
then perform 4-5-6-7 reps
4's-85%
5's-83%
6's-80%
7's-77%
| 1st | 185 Rx | Cherise Fri, Jun 17, 2016 | | 2nd | 170 Rx | Rachel T Fri, Jun 17, 2016 | | 3rd | 105x3 Rx | Lily Jon Fri, Jun 17, 2016 | | 1st | 225 Rx | Carl Fri, Jun 17, 2016 | | 2nd | 215 Rx | Eric M Fri, Jun 17, 2016 |
| Lily Jon | 105x3 Rx | | | Carl | 225 Rx | | | Eric M | 215 Rx | | | Cherise | 185 Rx | | | Rachel T | 170 Rx | PR!!!🎉🎉 |
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COMPETITORS TRAINING 6/17/16
(Time, Rx+, Rx2, Rx3)
A. A. 6 sets 60% on up 85% (5% jumps)
Snatch-
1-First pulls(pick up bar to above knee)
1-Snatch High Pull
1-Snatch
1-Snatch Balance or OHS
B. 6 sets 60% on up 85% (5% jumps) Take from rack
Front Squat-1 rep
Jerk 1 rep
Split Jerk 1 rep (you may drop the bar for clean)
Clean-1 rep
C. Strengthcon:
2 min AMRAP-Cluster 175#/125#
2 min AMRAP-Weighted Matador Dip 35#/20#
2 min AMRAP-KB Snatch 70#/53#
2 min AMRAP-Pistol alt. 35#/26#
GOAL: 90 reps +
D. Metcon: Class metcon mod 13 min timer
5 rds
Run-200 m
7 Push Press 155#/115#
12 CTB Pull Ups
time remaining
Ring Muscle Ups
GOAL: 15 Muscle Ups+
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WARM UP 6/17/16
(Time, Rx+, Rx2, Rx3)
FOAM ROLL-Calves,Quads,Traps,Triceps
GROUP WARM UP
Jumping Jacks-30 secs
Jog-200 m
Hip Rotations-30 secs R/L
Praying pose to hammy stretch-1 min
Band Face Pulls and Pull Downs-30 secs
Thumbs Up and breaststrokes-30 secs
Band Thrusters-15 reps
Hollow Rocks-30 secs
Pull ups-5-10 reps
Dips-5-10 reps
COOLDOWN
Banded Hip Stretch-2 mins
Lateral Opener-2 mins
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