WOD Blog
 | Tue, Jul 5 2016 |  |
| METCON 7/5/16 | SKILL/TECHNIQUE 7/5/16 | COMPETITORS TRAINING 7/5/16 | STRENGTH WOD MAX DAY!!! 7/5/16 | WARM UP 7/5/16 |
METCON 7/5/16
(Time, Rx+, Rx2, Rx3)
21-21-15-15-9-9
Wallball (20#/10'-14#/9')
Hang Powersnatch (95#/75#)
GOAL: Finish under 12 mins CAP off at 15 mins
Rx+: 20#/10'-14#/9',115#/75#
Rx: As written
Rx2: 14#/9'-10'/8'- Sub Hang PS 75#/55#
Rx3: Sub Push ball 14#/9'-10'/8'- Sub Russian Swing 35#/26#
| 1st | 15:00 Rx2 | Kaddie Tue, Jul 5, 2016 | | 2nd | 9:05 Rx3 | Carolyn Tue, Jul 5, 2016 | | 3rd | 12:55 Rx3 | Linda Tue, Jul 5, 2016 | | 1st | 10:50 Rx+ | Travis R Tue, Jul 5, 2016 | | 2nd | 10:03 Rx | Seth B Tue, Jul 5, 2016 | | 3rd | 11:58 Rx | Todd N Tue, Jul 5, 2016 |
| Seth B | 10:03 Rx | 6AM session with my gal pal Kelly! Felt like Popeye after | | Carolyn | 9:05 Rx3 | good to be back! | | Brenda L | DNF Rx3 | 65# wallballs/pushballs/trying toget back into it! | | Linda | 12:55 Rx3 | | | Sterling | 15:00 DNF Rx2 | Still recovering the shoulder. | | Nate D | 15:00 Rx | Finished 8 snatches on 2nd round of 15's. Woof | | Spencer Ch | 14:11 Rx | | | Todd N | 11:58 Rx | | | Travis R | 10:50 Rx+ | | | Kaddie | 15:00 Rx2 | Almost finished my sets of 15... Almost! | | Katriel-Maria | 15:07 | I used 65# | | Scott Chr | 15:00 DNF Rx | Finished forst round of 9 |
|
SKILL/TECHNIQUE 7/5/16
(Weight)
Every 2 mins alternating for 5 rounds EACH
Snatch Complex 1
1-Snatch
1-Snatch balance or Overhead Squat
1-Overhead Squat w 5 sec pause
Snatch Complex 2
3-First Pulls
2-Hang Snatch High Pulls w Shrug under
Use the same weight for each complex beginning at 50% of your max or estimation and build up as heavy as possible.
| Carolyn | 65# Rx | | | Brenda L | 55/65/75 Rx | |
|
COMPETITORS TRAINING 7/5/16
(Time)
Tuesday- Unless you happen to not be a person who fasted/or can't make it Tuesday, then Wednesday.
A. Max on Snatch
2-2-2-1-1-1-1-1
B. Max on Overhead Squat
3-3-2-2-1-1-1-1
Try to reach a max of at least 2# more on both
C. Class Metcon
21-21-15-15-9-9
Wallball (20#/10'-14#/9')
Powersnatch (115#/75#)
GOAL: Finish under 10 mins CAP off at 12 mins
|
STRENGTH WOD MAX DAY!!! 7/5/16
(Weight)
Week 5 Max day rest of the week is free play w Brogan!
I will write down % for warm up sets on whiteboard
A. Snatch
10-5-3-2-1-1-1-1-1
B. Clean & Jerk
10-5-3-2-1-1-1-1-1
C. Back Squat
5-3-2-1-1-1-1-1
|
WARM UP 7/5/16
(Check In)
FOAM ROLL-Glutes,Quads,Hamstrings,Calves
GROUP WARM UP-
3 rounds
Jumping jacks-10 reps
Wallballs-7 reps
Mtn Climbers-15 reps
-------------------
then w a barbell
GM-30 secs
Bent over row-30 secs
Overhead Squat-30 secs
Burgener Warm Up with barbell
3 position Snatch or complex practice and review
COOL DOWN-
With partner Anchored T-Spine-4 mins
Couch Stretch-2 min R/L
|
