WOD Blog
 | Fri, Jun 24 2016 |  |
| GRACE & ISABEL 6/24/16 | WARM UP 6/24/16 | WEIGHTLIFTING 6/24/16 | COMPETITORS TRAINING 6/24/16 Week 4 |
GRACE & ISABEL 6/24/16
(Time, Rx+, Rx2, Rx3)
8 mins to perform
''GRACE'
30 Clean & Jerks (135#/95#)
Mandatory REST with any time remaining
8 mins to finish
'ISABEL'
30-Snatches (135#/95#)
Rx+: 165#/115#
Rx: As written
Rx2: 95#/65#
Rx3: 95#/65# only GRACE
SCORE: Put in Grace and Isabel time separately.
Example Herman: Grace 5:15 Isabel 3:37=8:52
| 1st | 4:48 Rx | Belinda Fri, Jun 24, 2016 | | 2nd | 7:40 (Isabel) #65 5:20 Rx | Rachel T Fri, Jun 24, 2016 | | 3rd | 13:32 (Isabel @55#) Rx2 | Brittanee Fri, Jun 24, 2016 | | 1st | 6:17 Rx | Tanner H Fri, Jun 24, 2016 | | 2nd | 11:06 Rx | Todd N Fri, Jun 24, 2016 | | 3rd | 12:20 Rx2 | Keith C Fri, Jun 24, 2016 |
| Steve T | 13:20 Rx2 | Dropped to 75# on snatch | | Carl | 13:36 Rx2 | 135# for Grace; 95# for Isabel | | Brittanee | 13:32 (Isabel @55#) Rx2 | | | Tanner H | 6:17 Rx | grace only | | Rachel T | 7:40 (Isabel) #65 5:20 Rx | | | Belinda | 4:48 Rx | GRACE | | Aaron S | 13:00 Rx2 | 95lbs | | Leland | 1255 Rx3 | 75CJ 55 snatch | | Keith C | 12:20 Rx2 | 35# DB clean and jerk left arm; 50# DBsnatch | | Todd N | 11:06 Rx | Isabel 1:59 (PR) Grace 3:06 | | Aaron F | 13:09 Rx2 | Grace 5 min, Isabel 5:09, 95 lb |
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WARM UP 6/24/16
(No Results Tracked)
FOAM ROLL-Traps,Glutes,Hamstrings,Quads 10-20 passes
GROUP WARM UP
Hip Bridge-30 secs
Donkey kicks-30s ecsR/L
Hip Rotations-30 secs R/L
Praying pose pull aparts-10 secs alt Air Squats-5 reps-1-2 min
---------------------------------
Barbell Complex-2 rds
Deadlift-5 reps
Clean-5 reps
Front Squat-5 reps
Push Press-5 reps
GM-5 reps
Back Squat- 5 reps
COOLDOWN
Traps Smash-2 mins
Forearm Stretch-1 min
Modified Hurdlers Stretch-1 min R/L
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WEIGHTLIFTING 6/24/16
(Weight)
Week 2
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%
Same rep scheme as last friday goal is to beat what you did for 3 and have at least 5# more on all drop sets.
| Carl | 235 Rx | | | Leland | 135 Rx | | | Aaron S | 185 Rx | | | JP | 55 Rx | Grace: 7:50, Isabel: 8:00 (37 reps) | | Keith C | 165 Rx | 10# heavier than last max | | Aaron F | 210 Rx | 210 x 3, 205 x 4, 195 x 5, 185 x 6, 175 x 7 (pretty sure) |
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COMPETITORS TRAINING 6/24/16 Week 4
(Time)
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. EVEN mins
Strict Pull Up-1-2-3-4-5-6
Kip Pull Up-1-2-3-4-5-6
CTB Pull Up-1-2-3-4-5-6
ODD mins
Box Jumps(rebound)
2 rounds at each height-10-20 reps depending on who you are
30''-24''-20''
D. Metcon: GRACE THEN AMANDA
7 mins to finish
GRACE
REST with time remaining
AMANDA
9-7-5
Muscle Ups
Squat Snatch 135#/95#
D. Metcon:
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