WOD Blog
 | Tue, Jun 28 2016 |  |
| METCON 6/28/16 | SKILLCON 6/28/16 | STRENGTH WOD Week 4 Day 1 | COMPETITORS TRAINING 6/28/16. | WARM UP 6/28/16 |
METCON 6/28/16
(Reps, Rx+, Rx2, Rx3)
'HANNAH'S HELL'
3 rounds for MAX total reps of
Assault Bike-1 min
Wallballs-1 min
Rower-1 min
Burpees-1 min
Pull Ups-1 min
REST 1 min
GOAL: 225 reps+
Rx+:30#/10'-20#/9', Sub CTB Pull Ups
Rx: 20#/10'-14#/9'
Rx2: 14#/9'-10#/8', Sub Ring Rows
Rx3: 14#/9'-10#/8', Sub Pushballs and Jump Pull up
| 1st | 188 Rx | Katriel-Maria Tue, Jun 28, 2016 | | 2nd | 125 Rx | Belinda Tue, Jun 28, 2016 | | 3rd | 165 Rx2 | Tracie Tue, Jun 28, 2016 | | 1st | 292 Rx | Seth B Tue, Jun 28, 2016 | | 2nd | 256 Rx | Christopher T Tue, Jun 28, 2016 | | 3rd | 252 Rx | Nate D Tue, Jun 28, 2016 |
| Steve T | 176 Rx | | | Mark Mit | 175 Rx | | | Belinda | 125 Rx | | | Katriel-Maria | 188 Rx | | | Seth m | 150 Rx | | | Spencer Ch | 227 Rx | | | Christopher T | 256 Rx | | | Tracie | 165 Rx2 | | | Josee | 135 Rx2 | | | Eric M | 228 Rx | | | Scott B | 120 Rx | 45, 37, 38 reps per round | | Aaron S | 218 Rx | | | Nate D | 252 Rx | | | Robson | 213 Rx | | | Seth B | 292 Rx | | | Andy H | 209 Rx | |
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SKILLCON 6/28/16
(Reps, Rx+, Rx2, Rx3)
7 rounds
1 min
5 Burpee 2 for 1's then
AMRAP Double Unders (score doubles only)
REST 1 min
Try to match the same amount every round your score is your lowest.
GOAL: Maintain 40 or more Double Unders
Rx+: Do 3 Burpee Ring Muscle Ups
Rx: As written
Rx2: 5 burpees only
Rx3: 5 burpees only Practice singles
| 1st | 53 Rx | Hannah Nie Tue, Jun 28, 2016 | | 2nd | 48 Rx | Katriel-Maria Tue, Jun 28, 2016 | | 3rd | 18 Rx | Tracie Tue, Jun 28, 2016 | | 1st | 50 Rx | Aaron S Tue, Jun 28, 2016 | | 2nd | 40 Rx | Seth m Tue, Jun 28, 2016 | | 3rd | 32 Rx | Eric M Tue, Jun 28, 2016 |
| Katriel-Maria | 48 Rx | | | Seth m | 40 Rx | | | Tracie | 18 Rx | | | Eric M | 32 Rx | | | Scott B | 20 Rx | 143 total reps / 7 rounds = 20 | | Hannah Nie | 53 Rx | | | Aaron S | 50 Rx | |
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STRENGTH WOD Week 4 Day 1
(Time)
Week 4 for those that have not missed any Tues.Thurs work up to soft max of each then be ready for next week
As part of warm up for snatch
2 position high hang/mid thigh
A. Snatch (from floor full)
2-2-2-2-1-1-1-1
83% on up
B. Hangclean & Push Jerk
2-2-2-2-1-1-1-1
83% on up
C. Back Squat
3-3-3-3-3-3-3 @87% on up.
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COMPETITORS TRAINING 6/28/16.
(Time)
3 sets of Max reps (1 rep shy of absolute failure and death)
Weighted Dips
Weighted Pull Ups
1st w 45#- then 25# then BW
or 1st w 20#-10#-BW depending on who you are
rest 1-2 mins between efforts
B. Skillwork-
Handstand walk for 10 mins then
Legless rope climbs-EMOM for 10 mins
(start from seated position up to 12')
Scaling options would be balancing in place for handstand and regular rope climbs
D. 10 min AMRAP
Box Jumps-10 reps 24'/20''
CTB Pull Ups-10 reps
GOAL: 200 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
-----------------------------------
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
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