WOD Blog
 | Fri, Jul 1 2016 |  |
| METCON 7/1/16 | WARM UP 7/1/16 | WEIGHTLIFTING 7/1/16 | COMPETITORS TRAINING 7/1/16 |
METCON 7/1/16
(Reps, Rx+, Rx2, Rx3)
EMOM for 7 mins
Overhead Squat-12 reps
Hand Release Push ups-8 reps
Immediately following 7th min begin
5 min AMRAP
Overhead Squat-12 reps
Hand Release Push ups-8 reps
GOAL: Get to 8th round and 80+ in AMRAP
Rx+: 95#/65#,
Rx: 75#/55#,
Rx2: 75#/55#, Sub Back Squat and Incline Push ups
Rx3: Goblet Squat 53#/35#, Sub Incline Push ups
| 1st | 73 Rx | Sarah D Fri, Jul 1, 2016 | | 2nd | 121 | Julia Goldst Fri, Jul 1, 2016 | | 1st | 92 Rx+ | Seth B Fri, Jul 1, 2016 | | 2nd | 86 Rx+ | Todd N Fri, Jul 1, 2016 | | 3rd | 4 rnds (+1 in EMOM); 45 reps in AMRAP Rx | Carl Fri, Jul 1, 2016 |
| Carl | 4 rnds (+1 in EMOM); 45 reps in AMRAP Rx | | | Todd N | 86 Rx+ | | | Cherise | 0 rnds in EMOM Rx | 65#; 100 reps total | | Julia Goldst | 121 | Sub pull up for OH squat | | Seth B | 92 Rx+ | | | Sarah D | 73 Rx | | | Keith C | 80 Rx3 | |
|
WARM UP 7/1/16
(Time)
FOAM ROLL-Traps,Glutes,Hamstrings,Quads 10-20 passes
GROUP WARM UP
PVC passthroughs-30 secs
PVC OHS-30 secs
Hip Bridge-30 secs
Donkey kicks-30secs R/L
Hip Rotations-30 secs R/L
HR push ups 30 secs
Scap retractions to walking plank-60 secs
Praying pose pull aparts-10 secs alt Air Squats-5 reps-1-2 min
---------------------------------
Wall squats-10 reps
Handstandhold-30 secs
W barbell
Front squat-10 reps w pause in bottom for each
COOLDOWN
Traps Smash-2 mins
Forearm Stretch-1 min
Modified Hurdlers Stretch-1 min R/L
|
WEIGHTLIFTING 7/1/16
(Weight)
Week 3
Front Squat
Work up to heavy 2 set (93%+)
then perform 4 drop sets 3-4-5-6 reps
3's-90%
4's-87%
5's-83%
6's-80%
| Carl | 245 Rx | | | Cherise | 175 Rx | x2 | | Keith C | 175# 10# more than last max Rx | |
|
COMPETITORS TRAINING 7/1/16
(Time)
A. 6 sets 60% on up 85% (5% jumps)
Snatch-
1-Snatch
1-Snatch Balance
1-OHS w 5 sec pause stay tight but try to sink low
B. 6 sets 60% on up 85% (5% jumps)
Clean-1 rep
Front Squat-1 rep
Split Jerk 1 rep
C.6 rounds
EVEN mins-5-Regular kip-5 Butterfly kip-5 CTB Butterfly
ODD mins-Box Jump-15 reps work rebound one more time before tuesdays 13.2
D. Metcon: Class couplet EMOM
|
