WOD Blog
 | Tue, Jun 21 2016 |  |
 | Happy Birthday: Kenneth |
| METCON 6/21/16 | SKILL WORK 6/21/16. | WARM UP 6/21/16 | STRENGTH WOD Week 3 Day 1 | COMPETITORS TRAINING 6/21/16 | Other Results |
METCON 6/21/16
(Time, Rx+, Rx2, Rx3)
4 rounds for time of
5-Bar Muscle Ups
10-Wallballs
15-TTB
20-HR Push Ups
25-Box Jumps
GOAL: Finish under 20 mins CAP off at 25 mins
NO STEP UPS AT Rx+,Rx level
Rx+: 30#/20'-20#/10', 30''/24'', Sub Ring Dips
Rx: 20#/10'-14#/9', 24''/20''
Rx2: 14#/9'-10#/8', 20'', Sub Matador dip or ring dip, KTC
Rx3: 14#/9'-10#/8', 20'', Sub Incline Push Ups and Sit Ups
| 1st | 4.5 rounds Rx2 | Rebecca C Tue, Jun 21, 2016
Kristin Tue, Jun 21, 2016 | | 2nd | 4 Rounds fully completed Rx3 | Josee Tue, Jun 21, 2016 | | 3rd | DNF 3+11 ring dips | Julia Goldst Tue, Jun 21, 2016 | | 1st | almost 4 rnds Rx | Steve T Tue, Jun 21, 2016 | | 2nd | 22:51 Rx | Steve M Tue, Jun 21, 2016 | | 3rd | 25:00 3 rounds Rx | Caleb J Tue, Jun 21, 2016 |
| Steve T | almost 4 rnds Rx | | | Kristin | 4.5 rounds Rx2 | | | Rebecca C | 4.5 rounds Rx2 | | | Charlie | 18:45 Rx2 | | | Josee | 4 Rounds fully completed Rx3 | | | Aaron S | 24:38 Rx2 | 5 rounds complete RD replaced Bar MU | | Aaron F | 25:00 | skipped MU, sub back on floor toes to rig for TTB, step ups. 3 rds + 12 HRPU | | Julia Goldst | DNF 3+11 ring dips | Rx+, 9 ft WB target, step ups | | Steve M | 22:51 Rx | | | Sterling | 25:00 DNF Rx2 | Ring dips, 220 reps | | Caleb J | 25:00 3 rounds Rx | |
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SKILL WORK 6/21/16.
(Reps, Rx+, Rx2, Rx3)
With a 15 min timer
partition reps as desired
Strict HSPU-40 reps
Strict TTB-40 reps
Scale if necessary
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WARM UP 6/21/16
(Time)
FOAM ROLL-Traps,Chest,Delts,Quads,Glutes 10-20 passes
GROUP WARM UP
Jump Rope-2 mins
Passthroughs-10-15 reps
Walking Planks-30 secs
Push Ups mix grips-30 secs
Wallballs-15 reps
Dips-5-10 reps
False Grip Ring Rows-5-10 reps
COOLDOWN
Wall Stretch-2 mins
Couch Stretch-2 mins R/L
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STRENGTH WOD Week 3 Day 1
(Time)
HEAVY DAY
As part of warm up for snatch
2 position high hang/mid thigh
A. Snatch (from floor full)
2-2-2-2-2-2
80% on up
B. Hangclean & Push Jerk
2-2-2-2-2-2
80% on up
C. Back Squat
3-3-3-3-3-3 @85% on up.
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COMPETITORS TRAINING 6/21/16
(Time)
5-3-1-5-3-1-5-3-1
Weighted Dips
Weighted Pull Ups
REST 1 min after each add weight if able
B. Skillcon-8 Rounds
Assault Bike-20 secs ON 10 secs OFF
GOAL: 80/50
C. Skillwork: mix how you like take lots of rest
Strict HSPU-30 reps
Strict TTB-30 reps
D. 4 rounds for time of
5-Muscle Ups
10-Wallballs (30#/10'-20#/10')
15-TTB
20-Ring Dips
25-Box Jumps (30''/24'')
GOAL: Finish under 20 mins CAP off at 25 mins
NO STEP UPS AT Rx+,Rx level
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