WOD Blog
 | Thu, Jun 23 2016 |  |
| METCON 6/23/16 | SKILL WORK 8/30/16 | COMPETITORS TRAINING 6/23/16 | STRENGTH WOD Week 3 Day 2 | WARM UP 6/28/16 |
METCON 6/23/16
(Time, Rx+, Rx2, Rx3)
For time
Row-800 m
Double Unders-80 reps
Assault Bike-80 reps
GOAL: Finish under 10 mins CAP off at 13 mins
Rx+:1000m,100,100 calories
Rx: as written
Rx2: 700 m ,300 singles,70 calories
Rx3: 500m, 200 singles-50 calories
| 1st | 13:00 Rx | Bronte Thu, Jun 23, 2016 | | 2nd | 13:00 Rx2 | Diane Thu, Jun 23, 2016
Rebecca C Thu, Jun 23, 2016
Kristin Thu, Jun 23, 2016 | | 3rd | 17:00 Rx3 | Josee Thu, Jun 23, 2016 | | 1st | 9:40 Rx+ | Seth B Thu, Jun 23, 2016 | | 2nd | 11:43 Rx+ | Robbie Thu, Jun 23, 2016 | | 3rd | 12:37 Rx+ | Todd N Thu, Jun 23, 2016 |
| Kristin | 13:00 Rx2 | 800 row/300 sing/52 cal | | Steve M | 13:00 Rx | Missed by 15 cal on ass. bike | | Rebecca C | 13:00 Rx2 | 55 Cals on bike | | Christopher T | 12:18 Rx2 | Sub singles... Too many margaritas in Vegas last week. | | Christopher G | 12:22 Rx | | | Seth B | 9:40 Rx+ | | | Nate D | 9:03 Rx | minus about 20 seconds while waiting for a bike | | Diane | 13:00 Rx2 | | | Aaron S | 12:39 Rx+ | | | Charlie | 12:24 Rx | 800 row/300 sing/80 cal | | Julia Goldst | 12:40 | Rx distance sub hollow rocks for DU | | Robbie | 11:43 Rx+ | | | Josee | 17:00 Rx3 | | | Todd N | 12:37 Rx+ | | | Bronte | 13:00 Rx | 47 calories on bike | | Scott Chr | 13:55 Rx+ | |
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SKILL WORK 8/30/16
(Weight)
EMOM alternating for 14 mins
EVEN mins-5 Strict Chin Ups OR 1 Legless Rope climb
ODD mins-Hollow Body Rocks-20 secs
More advanced athletes add weight to chin up or rope climb and scale up from hollow hold to L-sit off rings or parallettes
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COMPETITORS TRAINING 6/23/16
(Time, Rx+, Rx2, Rx3)
A. Back Squat HEAVIER THAN LAST WEEK!
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 77% pause in bottom 2-3 secs aim for 6-8 reps
B, Skillcon-4-4 min rounds
1-legless rope climb
2-Rope Climbs
3-Rope Rows
C. Metcon:
Row-1000/750m
Double Unders-100 reps
Assault Bike-100/75 calories
GOAL: Sub 13
D. Toe Tap Tabata!!
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STRENGTH WOD Week 3 Day 2
(Time)
Week 3
A. Snatch Complex
2-First position pulls
2-Hang snatch high pull
1-Hang snatch
8 sets beginning at 60% of max working up to 85% But focus on positions.
B. Clean & Jerk Complex
Front Squat-2 reps
Split jerk-2 reps
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 Sit Ups
6x10 reps
C2. GHD Back Ext./Rev Hyper or GM-6x10 reps
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WARM UP 6/28/16
(Time)
FOAM ROLL-Forearms,Lats, Mid back,
GROUP WARM UP
Row-1-2 mins
Bike-1-2 mins
Jump Rope-1-2 mins
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Samson Stretch-30 secs R/L
Down ward Dog emphasis calf stretch-30 secs
Upward Dog emphasis wrist stretch-30 secs
Hanging Hollow body rocks-30 secs
Ring Rows or pull ups-10 reps
COOLDOWN
Banded Hip Stretch-2 mins
Calf Smash-2 mins
| Steve T | 12:30 Rx | sub 300 single unders :/ |
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