WOD Blog
 | Thu, Jul 14 2016 |  |
 | Happy Birthday: Keith G |
| SKILLCON 7/14/16 | METCON 7/14/16 | COMPETITORS TRAINING 7/14/16 | STRENGTH WOD Week 1 Day 2 | WARM UP 7/14/16 |
SKILLCON 7/14/16
(Reps, Rx+, Rx2)
8-3 min rounds
Bike-15/10 calories
Run-200 m
with time remaining
Bar Muscle Ups
GOAL: 25 reps+ (Plan to try to give yourself at least 30 secs of rest after each round)
Rx: As written
Rx2: Sub CTB pull ups
| Lily Jon | 34 Rx2 | some CTB some REG | | Spencer Ch | 52 Rx2 | CTB- practicing hips to bar | | Scott Chr | 28 Rx | | | Robson | 34 Rx | |
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METCON 7/14/16
(Time, Rx+, Rx2, Rx3)
For time
500 m Row
30-Ring Dips
15-Squat Cleans
GOAL: Sub 4 CAP off at 6 mins
Rx+: Sub 15 Ring Muscle Ups, 185#/125#
Rx: 135#/95#
Rx2: Sub Matador or Paralette dips PC 115#/75#
Rx3: Sub push ups, HPC, 95#/65#
| 1st | 6:00 Rx2 | Lily Jon Thu, Jul 14, 2016 | | 1st | 3:53 Rx | Charles G Thu, Jul 14, 2016 | | 2nd | 5:59 Rx | Spencer Ch Thu, Jul 14, 2016 | | 3rd | 6:00 Rx | Scott Chr Thu, Jul 14, 2016
Steve M Thu, Jul 14, 2016 |
| Steve M | 6:00 Rx | missed 2 squat cleans | | Lily Jon | 6:00 Rx2 | Matador dips, 85# squat clean, finished 6 cleans | | Spencer Ch | 5:59 Rx | | | Scott Chr | 6:00 Rx | Missed 5 squat cleans | | Charles G | 3:53 Rx | | | Emily Be | DNF Rx3 | |
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COMPETITORS TRAINING 7/14/16
(Time)
A. 3-Clean Deadlift+5 RDL
5-6 sets as heavy as possible. For first 2-3 sets hold bottom position of RDL for 3-5 secs make it burrrrnn
3 rounds
B1. Good Morning-10 reps (Put toes on 5# plate for flexible people)
B2. Rollouts or GHD Sit Ups-15 reps
B3. Strict Knees To Bar/KTE/TTB/KTC on repeat-Max reps
C.Skillcon
5-3 min rounds
Bike-15 calories
Run-200 m
Time remaining Ring Muscle Ups
GOAL: 25+ MU's
D. Metcons:
(Min 0-3-5)TTB-12-16-Max consecutive in the min
(Min 1-4-6)Handstand Walk-20 ft-30ft-Max distance consecutive in the min
(Min 2-5-7)Row-12-16-Max calories in the min
REST 3 mins
15-12-9 for time
TTB
HSPU
Row
GOAL: Finish under 5 mins CAP off at 7 mins
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STRENGTH WOD Week 1 Day 2
(Time)
A. Split jerks
4-4-4-4-4-4
(Preferably off blocks in groups of 3)
B. Snatch Pulls
5-5-5-5-5-5
@75% on up use straps shrug at top
C. Clean Pulls
5-5-5-5-5-5
@75% on up use straps shrug at top
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WARM UP 7/14/16
(Check In)
FOAM ROLL-Quads,Traps,Lats,Calves-60 secs of each per side
GROUP WARM UP
Monster Walks-50 ft
Frankensteins-50 ft
High knees-50 ft
Buttkickers-50 ft
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Jog-200 m
Row-250 m
Bike-1 min
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Dip hold/Dips-20 secs/10 reps
Pull up Hold/pull ups-20 secs/10 reps
3 position clean-3 of each
Front Squat-10 reps
COOLDOWN
Banded Hip Stretch-2 mins R/L
Calf Smash-2 mins R/L
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