WOD Blog
 | Fri, Jul 8 2016 |  |
 | Happy Birthday: Josh P |
| WEIGHTLIFTING 7/8/16 | METCON 7/8/16 | WARM UP 7/8/16 | COMPETITORS TRAINING 7/8/16 |
WEIGHTLIFTING 7/8/16
(Weight)
Week 4 next week MAX!
EMOM for 12 mins
Front Squat-2 reps @70-75%
Advanced take from floor count squat clean as one of the front squats, focus on position and POWERFUL squats out of bottom.
| 1st | 125 Rx | Cherise Fri, Jul 8, 2016 | | 2nd | 105 Rx | Lily Jon Fri, Jul 8, 2016 | | 3rd | 90 Rx | Megan A Fri, Jul 8, 2016 | | 1st | 205 Rx | Scott Chr Fri, Jul 8, 2016
Carl Fri, Jul 8, 2016 | | 2nd | 175 Rx | Steve M Fri, Jul 8, 2016 | | 3rd | 145 Rx | Caleb J Fri, Jul 8, 2016
Scott B Fri, Jul 8, 2016 |
| Lily Jon | 105 Rx | 115 for 1 | | Steve M | 175 Rx | | | Scott B | 145 Rx | | | Cherise | 125 Rx | | | Carl | 205 Rx | 4x 195; 8x 205 - from the floor | | Anthony A | 115 Rx | | | Megan A | 90 Rx | Working on depth, not bending forward | | Caleb J | 145 Rx | | | Scott Chr | 205 Rx | | | Carolyn | 80 Rx | |
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METCON 7/8/16
(Time, Rx+, Rx2, Rx3)
30-20-10 reps for time of
Single Arm DB Push Press (55#/35#) switch as desired
Pull Up
Powerclean (95#/65#)
GOAL: Finish under 10 mins CAP off at 14 mins
Rx+: 115#/75#, Sub CTB Pull Up and Double KB Pushpress 35#/26# pair
Rx2: 75#/55# from hang, sub ring rows or jumping CTBs
Rx3: Same as Rx2 but rep schme 20-10-5
| 1st | 11:33 Rx+ | Julia Goldst Fri, Jul 8, 2016 | | 2nd | 12:38 Rx | Katriel-Maria Fri, Jul 8, 2016 | | 3rd | 12:37 Rx2 | Megan A Fri, Jul 8, 2016 | | 1st | 10:03 Rx+ | Seth B Fri, Jul 8, 2016 | | 2nd | 9:16 Rx | Christopher T Fri, Jul 8, 2016 | | 3rd | 11:42 Rx | Scott Chr Fri, Jul 8, 2016 |
| Lily Jon | 14:01 Rx2 | finished right after the time. RX 1.5 20lb DB 65lb BB Reg pullups for half then floor and did rr's | | Steve M | 11:50 Rx | | | Steve T | 13:40 Rx2 | #75 PC,#40 DB-PP, Reg pull ups | | Rebecca C | 13:15 Rx2 | | | Scott B | 14:00 Rx2 | 35# and 30's only | | Katriel-Maria | 12:38 Rx | | | Cherise | 13:15 Rx2 | Rx weights; ring rows | | Corin | 12:40 Rx2 | 20lb DB, half KPU and half Ring rows, #65 lb PC | | Carl | 14:00 CAP +13 Rx | | | Carolyn | 13:29 Rx2 | | | Julia Goldst | 11:33 Rx+ | Strict press and muscle clean | | Christopher T | 9:16 Rx | | | Anthony A | 13:48 Rx3 | | | Seth B | 10:03 Rx+ | | | Megan A | 12:37 Rx2 | #20/jumping CTB/ #55 from hang | | Scott Chr | 11:42 Rx | |
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WARM UP 7/8/16
(Check In)
FOAM ROLL-Traps,Glutes,Hamstrings,Quads, forearms, 30-60 secs
GROUP WARM UP
-3 Rds
Jumping Jacks-10 reps
PP-5 reps
Hangpowerclean-5 reps
Front Squat-5 reps
GM-5 reps
----------------------
Hip Bridge-30 secs
Donkey kicks-30secs R/L
Hip Rotations-30 secs R/L
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Wall squats-10 reps
Ring Rows/Pull Ups-10 reps
Squat Clean-10 reps
COOLDOWN
Traps & Delt Smash-2 mins
Forearm Stretch-1 min
Modified Hurdlers Stretch-1 min R/L
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COMPETITORS TRAINING 7/8/16
(Time)
A1. Powerclean
3-3-3-2-2-2-1-1-1
A2. Split Jerk preferably off Blocks
3-3-3-2-2-2-1-1-1
3's at 75%
2's at 85%
1's at 93%+
B. Strengthcon:5-3 min rounds
50-Double Unders
10-Bar Facing Burpees
Snatch-1 rep
GOAL: Work up to 90% at least of Snatch MAX
C. Class metcon or brocon
30-20-10
DB Push Press 35#/26# KB Pair
Pull Up
Powerclean 115#/75#
GOAL: Sub 10
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