WOD Blog
 | Thu, Jun 30 2016 |  |
| ABCON & FUN RUN & 6/30/16 | SKILL WORK 6/30/15 | COMPETITORS TRAINING 6/30/16 | STRENGTH WOD Week 4 Day 2 | WARM UP 6/30/16 |
ABCON & FUN RUN & 6/30/16
(Time, Rx+, Rx2, Rx3)
HAPPY 6 YEAR ANNIVERSARY GYM!
6 rounds of
6-L-Sit pull ups
30-Sit ups
then
Fun Runs-1000m* You pick the order
GOAL: Finish under 17 mins CAP off at 20 mins
*one 200 m run **
one 200 m run DB pair 55#/35#
one 200 m run must be with a barbell 45#/35#
one 200 m run must be with a KB 53#/35#
one 200 m run must be with a Medball 20#/14#
Rx+: Sub weighted Sit Up 35#/20# add in mat drag 200 m 4x6' mat.
Rx: As written
Rx2: Sub TTB, Regular runs
Rx3: Same as Rx2 reduce rounds to 4 run to 800m
| 1st | 20:01 Rx | Lily Jon Thu, Jun 30, 2016 | | 2nd | 20:00 DNF Rx2 | Emily Be Thu, Jun 30, 2016 | | 3rd | 17:00 dnf Rx3 | Cherise Thu, Jun 30, 2016 | | 1st | 16:33 Rx | Aaron S Thu, Jun 30, 2016 | | 2nd | 17:00 Rx | Christopher T Thu, Jun 30, 2016 | | 3rd | 20:00 DNF Rx2 | Mark B Thu, Jun 30, 2016 |
| 1st | 20:01 Rx | Lily Jon Thu, Jun 30, 2016 | | 2nd | 20:00 DNF Rx2 | Emily Be Thu, Jun 30, 2016 | | 3rd | 17:00 dnf Rx3 | Cherise Thu, Jun 30, 2016 | | 1st | 40 Rx | Derek A Thu, Jan 25, 2018 | | 2nd | 16:33 Rx | Aaron S Thu, Jun 30, 2016 | | 3rd | 17:00 Rx | Christopher T Thu, Jun 30, 2016 |
| Kristin | 17:00 | Did crunches the last 2 rounds, green band for pullups, 3 rounds running | | Christopher T | 17:00 Rx | Finished it in 19 minutes Did the mat drag | | Cherise | 17:00 dnf Rx3 | KTC; finished 1 run w/ kettle bell | | Lily Jon | 20:01 Rx | kipping l-sit, finished after time | | Aaron S | 16:33 Rx | | | Emily Be | 20:00 DNF Rx2 | | | Mark B | 20:00 DNF Rx2 | |
|
SKILL WORK 6/30/15
(Weight)
Spend 10 mins to work up to a heavy weight on each side.
DB Turkish Get Up!!!
Beginners use 10 mins to practice.
Then AMRAP in 6 mins of
Band Paloff Press-15 reps R
Hollow Body hold(floor)-10 reps or 15 sec hold
Band Paloff Press-15 reps L
Hollow Body hold(floor)-10 reps or 15 sec hold
SCORE: Weight on TGU
| 1st | 60 Rx | Holly H Thu, Jun 30, 2016 | | 2nd | 35 Rx | Kristin Thu, Jun 30, 2016 | | 3rd | 30 Rx | Lily Jon Thu, Jun 30, 2016
Cherise Thu, Jun 30, 2016 | | 1st | 125# Rx | Seth B Thu, Jun 30, 2016 | | 2nd | 90 Rx | Eric F Thu, Jun 30, 2016 | | 3rd | 70 Rx | Aaron S Thu, Jun 30, 2016 |
| 1st | 60 Rx | Holly H Thu, Jun 30, 2016 | | 2nd | 50 Rx | Katriel-Maria Thu, Nov 5, 2015 | | 3rd | 40 Rx | Saori Thu, Nov 5, 2015 | | 1st | 125# Rx | Seth B Thu, Jun 30, 2016 | | 2nd | 90 Rx | Eric F Thu, Jun 30, 2016 | | 3rd | 70 Rx | Aaron S Thu, Jun 30, 2016
Jonathan K Thu, Nov 5, 2015 |
| Kristin | 35 Rx | | | Cherise | 30 Rx | | | Seth B | 125# Rx | Both sides 34-55-70-90-100-125 | | Eric F | 90 Rx | | | Lily Jon | 30 Rx | | | Aaron S | 70 Rx | | | Holly H | 60 Rx | |
|
COMPETITORS TRAINING 6/30/16
(Time)
A. Back Squat
2-2-2-2-2-1-1-1-1-1
2's at 80%
1's at 90%
B, Skillcon-EMOM for 10 mins
10-alt Pistols
10-Burpees
C. Metcon:
6 rds
6-L-sit Pull ups
30-Dave Sit Ups
----------------
Fun Runs-1000m* You pick the order
GOAL: Finish under 15 mins CAP off at 17 mins
*one 200 m run Drag a 4x6' mat 100 m backwards**
one 200 m run DB pair 55#/35#
one 200 m run must be with a barbell 45#/35#
one 200 m run must be with a KB 53#/35#
one 200 m run must be with a Medball 20#/14#
|
STRENGTH WOD Week 4 Day 2
(Time)
Week 4
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
|
WARM UP 6/30/16
(Check In)
FOAM ROLL-Calves,Ant Tib,Lats,Traps,Delts use lacrosse ball on smaller muscles 10-20 passes
GROUP WARM UP
BW or light Turkish Get Ups-5-7 reps R/L
2 rds
Hanging Hollow rocks-15 secs
Flutterkicks-15 secs
Chin over bar hang-15 secs
Mtn Climbers-15 secs
----------------------------
Monster walks-50ft
Frankensteins-50ft
High knees-50ft
Butt kickers-50 ft
Jog-200 m
COOLDOWN
Smash Traps, Calves-1-2 mins
|
