WOD Blog
 | Sat, Jul 2 2016 |  |
| METCON 7/2/16 | WARM UP 7/2/16 | STRENGTH WOD Week 4 Assistance work |
METCON 7/2/16
(Time, Rx+, Rx2, Rx3)
''RUN THE GAUNTLET''
5 rounds of
50-Double Unders
30-KB Swings (53#/35#)
10-Bar Facing Burpee
1-Cluster (155#/100#)
3-STO (155#/100#)
5-Clean (155#/100#)
GOAL: Finish under 19 mins CAP off at 23 mins
Rx+: 185#/125#, Sub KB Snatch 53#/35#
Rx: As written
Rx2: 115#/75#, 35#/26#, sub Lateral hops
Rx3: 85#/55#, Russian swings 35#/26# Sub PC&J, sub lateral hops
| Sterling | 23:00 DNF Rx2 | 115 BB, Lateral hops, 53 KB, did hang clean first 2 rounds, power clean third. | | Aaron S | 23:00 Rx | DNF 4rds + 75 reps 135lb on OH WGT |
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WARM UP 7/2/16
(Check In)
FOAM ROLL-Full body especially traps,forearms,calves,
GROUP WARM UP
2-3 rounds
Jump Rope-30 DUs or 60 singles
Russian swings-10 reps light kb or db
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Samson Stretch-30 secs R/L
Downward dog-30 secs
Side Plank w hip dip-30 secs R/L
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Barbell complex-3rds
Cluster-1 rep
STO-3 reps
Hangclean-5 reps
COOLDOWN
Partner Hamstring stretch-2 mins R/L
Calf smash w partner-2 mins R/L
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STRENGTH WOD Week 4 Assistance work
(Time, Rx+, Rx2, Rx3)
For those missing Tuesday next week come in to max or
work on
A.Snatch Drops
EMOM for 8 mins-3-1 reps @ 50-70% of
B. Push Press
5 sets
12-10-8-6-4
C. Clean Pulls w shrug
5 sets every 2 mins
5 reps @ 75%
D1. Reverse Hyper-5x10-15 reps
D2. Strict TTB-5x6-10 rep control eccentric
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