WOD Blog
 | Thu, Jul 7 2016 |  |
| METCON 7/7/16 | SKILL/ASSISTANCE WORK 7/7/16 | WARM UP 7/7/16 | COMPETITORS TRAINING 7/7/16 | Other Results |
METCON 7/7/16
(Rounds, Rx+, Rx2, Rx3)
'Death by running, yeah you had to figure after yesterday's metcon the following would be a doozy, is this to long of a title?'
Every 2 mins for as long as possible
Run-200 m (As in SPRINT!!!!)
Deadlift-13 reps
MANDATORY REST until next 2 min mark
GOAL: Make it to 6 rounds CAP rounds off at 12 SCORE as rounds + reps Run DOES NOT COUNT AS REPS
Rx+: Run 300 m 165#/115#
Rx: 135#/95#
Rx2: Run 150 m 95#/65#(To the gate)
Rx3: Sub Assault Bike 15/10 cals, Sub RDL 75#/55#
| 1st | 12RDs Rx2 | Tracie Thu, Jul 7, 2016 | | 2nd | 8 Rx2 | Diane Thu, Jul 7, 2016 | | 3rd | 6 Rds Rx2 | Lily Jon Thu, Jul 7, 2016 | | 1st | 12 23:25 Rx | Robbie Thu, Jul 7, 2016 | | 2nd | 12 rds 156 reps Rx | Steve M Thu, Jul 7, 2016 | | 3rd | 12 Rx | Joshua B Thu, Jul 7, 2016
Eric M Thu, Jul 7, 2016 |
| Steve T | 6 + 10 reps Rx | | | Carl | 4 rds Rx | | | Steve M | 12 rds 156 reps Rx | | | Tracie | 12RDs Rx2 | | | Eric M | 12 Rds Rx | | | Seth D | 5 rounds + 5 Rx2 | ran 12 rounds, didn't liftthem all 13 reps | | Lily Jon | 6 Rds Rx2 | RX 1.75, 85# DL rested the 7th rnd then did 4 more Rds | | Kristin | 4 rounds Rx2 | | | Corin | 12 rounds | Modified: 200 m run, 115lb back squat 8 reps | | Seth B | 10 rds | 20 calorie assault bike 225#-13 | | Diane | 8 Rx2 | I quit at 6..then husband called me a whimp.. | | Charlie | 7 rounds Rx2 | Dead lift 135 | | Robbie | 12 23:25 Rx | | | Sterling | 3 full, 6 part Rx2 | 200 meters first 3 rounds. then 175, 100, 100. Didn't finish DL rounds 4 & 5. | | Joshua B | 12 Rx | | | Anthony A | 6 Rx2 | |
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SKILL/ASSISTANCE WORK 7/7/16
(Weight)
With a 20 min timer running
4 rounds
Suitcase Deadlift-5 reps R/L
Side Plank-20 secs R/L
DB pair 1 legged Deadlift-10 reps R/L
For those with good balance and control build up on all movements.
| 1st | 85# suitcase DL 35lb KB DL Rx | Lily Jon Thu, Jul 7, 2016 | | 2nd | 75# suitcase dl 26kb Rx | Kristin Thu, Jul 7, 2016 | | 3rd | 35 lb bar and then 55. Rx | Diane Thu, Jul 7, 2016 | | 1st | 135 suitcase DL, 2x70# DB dead lifts Rx | Carl Thu, Jul 7, 2016 | | 2nd | 95# suitcase DL, 35# 1L DL Rx | Joshua B Thu, Jul 7, 2016 | | 3rd | 95 suitcase Rx | Charlie Thu, Jul 7, 2016 |
| Carl | 135 suitcase DL, 2x70# DB dead lifts Rx | | | Lily Jon | 85# suitcase DL 35lb KB DL Rx | | | Kristin | 75# suitcase dl 26kb Rx | | | Diane | 35 lb bar and then 55. Rx | | | Charlie | 95 suitcase Rx | | | Joshua B | 95# suitcase DL, 35# 1L DL Rx | |
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WARM UP 7/7/16
(Check In)
FOAM ROLL-Glutes,Hamstrings,Quads,Calves,Traps-30-60 secs of each,
GROUP WARM UP
Spiderman with knee up rotating of ankle-30 secs R/L
Side Plank w hip dip-10-15 reps R/L
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Walking Groiners-50 ft
Frankensteins-50ft
Walking Inchworms-50ft
High knees to butt kickers-50 ft
Jog-200 m
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Deadlift-5 reps
Suitcase Deadlift- 5 reps R/L
Introduce Double DB 1 legged Deadlift then gear up to have sore obliques and hammy'!
COOLDOWN
Standing Banded Hamstring Stretch-2 mins R/L
Banded Hip Stretch w Psoas twist-2 mins R/L
| Dean | Yes | Did dead lifts at strength training |
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COMPETITORS TRAINING 7/7/16
(Reps, Rx+, Rx2, Rx3)
Vote on Competitor's Class time for next week.
Option 1- 7pm M-F
Option 2- MWF 4 pm, T,Th 7pm
A. Back Squat/Front Squat waves
3-1-3-1-3-1-3-1-3-1-3-1
3's at 75% on up
1's at 83% of Front squat max on up
B. Skillcon 4 rounds
Min 1-1-3 Ring Muscle Ups
Min 2-5-10 Ring Dips
Min 3-5-10 Ring Pull Ups
Min 4 REST
C. warm up and hit 13.2 redo!!
10 min AMRAP
5-Push press 115#/75#
10-Deadlift-115#/75#
15-Box Jumps 24''/20''
GOAL: 290+! Regionals goal 335+
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