WOD Blog
 | Mon, Jul 18 2016 |  |
 | Welcome: Katheryn |
| WEIGHLIFTING 7/18/16 | METCON 7/18/16 | WARM UP 7/18/16 | COMPETITORS TRAINING 7/18/16 |
WEIGHLIFTING 7/18/16
(Weight)
Week 1
A1. Weighted Ring Dip
7-7-7-7-7-MR
A2. Weighted Pull Up
7-7-7-7-7-MR
For beginners sub Ring Push Ups, Matador Dip or regular push ups. Partner or Band assisted Strict Pull ups
| Steve M | 15lbs dips 25lbs pull ups Rx | | | Carl | 15 Rx | | | Diane | Partner assisted/band assisted Rx | | | Linda | Body weight Rx | 2 green bands & push ups | | Scott Chr | 35 Rx | 35 both | | Emily Be | body weight Rx | |
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METCON 7/18/16
(Time, Rx+, Rx2, Rx3)
3 rounds for time of
30-Wallballs
20-Burpees
10-Powercleans
GOAL: Finish under 13 mins CAP off at 15 mins (Not extending it again..)
Rx+: 185#/125#, 30#/10'-20#/9'
Rx: 155#/105#, 20#/10'-14#/9'
Rx2: 115#/75#, 14#/10'-10#/8'
Rx3: Rep scheme 20-10-5 as Rx2
| 1st | 14:54 Rx | Brooke K Mon, Jul 18, 2016 | | 2nd | 15:00 DNF Rx | Cherise Mon, Jul 18, 2016 | | 3rd | dnf 2 rnds Rx2 | Katheryn Mon, Jul 18, 2016 | | 1st | 13:00 DNF 27WB last round Rx+ | Brandon He Mon, Jul 18, 2016 | | 2nd | 11:30 Rx | Seth B Mon, Jul 18, 2016 | | 3rd | 12:51 Rx | Spencer Ch Mon, Jul 18, 2016 |
| Steve T | DNF Rx2 | | | Eric M | 15:00 1555 reps w/115# Rx | | | Steve M | 125 reps Rx2 | | | Dean | 97 Rx2 | | | Spencer Ch | 12:51 Rx | | | Brandon He | 13:00 DNF 27WB last round Rx+ | | | Cherise | 15:00 DNF Rx | 116 reps | | Katheryn | dnf 2 rnds Rx2 | | | Lily Jon | 14:00 Rx2 | 95lb clean | | Seth B | 11:30 Rx | | | Carl | 15:00 CAP +39 Rx | | | Diane | 15:00 Rx3 | 3 rounds. Skipped last round of burpees | | Nate D | 13:16 Rx | | | Seth D | dnf 165 reps Rx2 | | | Brooke K | 14:54 Rx | | | Kristin | 15:00 DNF Rx2 | 150 reps | | Sterling | 15:00 DNF | #135 PC, #20 WB, got through 4 PC on round 2. | | Megan A | DNF Rx2 | #55 PC (did read correct) finished 4 bp in round 3 | | Linda | 13:50 Rx3 | 14#, burpees to 2 45 plates | | Scott Chr | 15:00 Rx | Missed 5 PC on last round |
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WARM UP 7/18/16
(Check In)
FOAM ROLL-Quads,Traps,Lats,biceps,triceps use lacrosse ball or barbell on arms and traps
GROUP WARM UP
Samson Stretch-20 secs R/L
Side Plank-20 secs R/l
Band Pull Aparts/Passthroughs-15
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2-3 rds
Burpee-5 reps
Jumping Jacks-10 reps
Air Squats-10 reps
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Dip Hold-20 secs
Pull Up Hold-20 secs
5-10 Dips and Pull ups
COOLDOWN
Barbell Bully-2 mins
Smash triceps,delts,biceps
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COMPETITORS TRAINING 7/18/16
(Time)
FOCUS: Deadlift/Squat Clean-Pistol/TTB-11.3/12.1
A. Deadlift HEAVY WAVES
7-5-3-7-5-3-7-5-3
7's-60%-65%-67%
5's-70%-75%-80%
3's-83%-85%-90%
B1. Push Press/Bench Press
8-8-8-8-MR@80%
superset with
B2. Hangsnatch
4-4-4-4-MR@75%
C. Skillcon:
1 min HSPU-Max Consecutive
REST 1 min
1 min TTB-Max Consecutive
REST 1 min
2 mins Double Unders-Max Consecutive
REST 2 mins
then E2MO2M for 5 rounds
HSPU-7 reps
TTB-11 reps
DU's-40 reps
D. Metcon-Class Metcon Rx+ or Rx
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