WOD Blog
 | Fri, Jul 15 2016 |  |
| WEIGHTLIFTING 7/15/16 | METCON 7/15/16 | COMPETITORS TRAINING 7/15/16 | WARM UP 7/15/16 |
WEIGHTLIFTING 7/15/16
(Weight)
Week 5 MAX!!
Front Squat
Spend 20 mins to work up to a new 1RM
Suggest warm up method
10-Bar
5-50%
3-60%
3-70%
1-80%
1-90%
1-NEW MAX!
| 1st | 215 Rx | Noelia Fri, Jul 15, 2016 | | 2nd | 195 Rx | Cherise Fri, Jul 15, 2016 | | 3rd | 185 Rx | Katriel-Maria Fri, Jul 15, 2016 | | 1st | 315 Rx | Josh C Fri, Jul 15, 2016 | | 2nd | 255 Rx | Spencer Ch Fri, Jul 15, 2016 | | 3rd | 165 Rx | Seth D Fri, Jul 15, 2016 |
| Lily Jon | 130 Rx | PR! | | Spencer Ch | 255 Rx | | | Katriel-Maria | 185 Rx | | | Noelia | 215 Rx | | | Seth D | 165 Rx | | | Cherise | 195 Rx | | | Josh C | 315 Rx | | | Megan A | 120 Rx | | | Anthony A | 150 Rx | PR! |
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METCON 7/15/16
(Reps, Rx2, Rx3)
8 min to build to as heavy a weight possible
'Barbell Complex'
1-Deadlift
1-Powerclean
1-Push Jerk
1-Back Squat
Rules: Begin at 100#/60# continue building up to as heavy a set possible but use only even numbers.
REST 1 min
On the 9 min begin 5 min AMRAP with 50% of that weight
SCORE: Heaviest weight lifted in complex +reps of 5 min AMRAP
GOAL: Who knows
Rx: As written
Rx2: Begin at 60#/40# Sub Front squat vs. Back
Rx3: Sub Dumbbells and see coach for mod of template
| 1st | 215 Rx | Katriel-Maria Fri, Jul 15, 2016 | | 2nd | 177 Rx | Cherise Fri, Jul 15, 2016
Lily Jon Fri, Jul 15, 2016 | | 3rd | #95 60 reps Rx | Megan A Fri, Jul 15, 2016 | | 1st | 287 Rx | Spencer Ch Fri, Jul 15, 2016 | | 2nd | 245 Rx | Josh C Fri, Jul 15, 2016 | | 3rd | 120# 28 Rx | Anthony A Fri, Jul 15, 2016 |
| Lily Jon | 177 Rx | 95# then 82 reps | | Spencer Ch | 287 Rx | | | Katriel-Maria | 215 Rx | | | Seth D | 180 Rx2 | | | Cherise | 177 Rx | 130+47 | | Josh C | 245 Rx | | | Megan A | #95 60 reps Rx | | | Anthony A | 120# 28 Rx | |
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COMPETITORS TRAINING 7/15/16
(Time)
A. Snatch
EMOM for 18 mins
(Mins 0-5)-3 reps@70% High Hang
(Mins 6-12)-2 reps@80% Mid thigh
(Mins 13-18)-1 rep@90% Floor
B. Clean & Jerk Complex-E3MO3M (60% on up 5-6 sets)
Static Start Squat Clean+Pause Front Squat+Pause Split Jerk
(Hold bottom set up for 5 secs squat for 5 secs split and lockout for 5 secs)
Build up as heavy as possible.
C. Strengthcons:
7 mins to work up to heaviest 3RM
Weighted Pistol R/L (Use Dumbbells or KBs)
REST 3 mins then
OH Lunge-50 ft
95#/65#,115#/75#,135#/95#,165#/115#
for time.
GOAL: Finish under 8 mins CAP at 9 mins
D. Metcon 11.3
Cluster 5 mins AMRAP
165#/115#
GOAL: 30 reps for those that did this already
7 min AMRAP
Burpee complex
1 Burpee 2 for 1's w HR
3 Jump squats to 12'' above reach
GOAL: Try to not lose count.. 35 rounds
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WARM UP 7/15/16
(Time)
FOAM ROLL-Traps,Forearms,Quads,Glutes,Mid Back-1-2 mins or 20-30 passes of each
GROUP WARM UP
Hip Rotations-30 secs R/L
Praying Pose to hammy stretch-10sec/10secx3
Samson Stretch-30 secs R/L
Downward dog Upward Dog-30 secs
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3 rounds
Jumping Jacks-20 secs
Walking Plank-20 secs
Barbell Complex
3-Deadlifts
3-Powercleans
3-Push Jerks
3-Front Squats
COOLDOWN
Wallstretch-2 mins
Praying Pose-2 mins
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