WOD Blog
 | Tue, Jul 19 2016 |  |
| SKILL WORK 7/19/16 | METCON 7/19/16 | COMPETITORS TRAINING 7/19/16 | WARM UP 7/19/16 | STRENGTH WOD Week 2 Day 1 |
SKILL WORK 7/19/16
(Weight)
EMOM for 16 mins
EVEN mins
Snatch Balance-1 rep @75% on up
ODD mins
Snatch-1 rep @50-60%
Snatch Drops-1-2 reps @50-60%
Two Barbells one from Rack one from floor
Both work speed under try to build up to 1RM snatch or more on snatch balance, work drops
| Aaron F | 135 SB, 95 Snatch + Snatch Drop Rx | | | Scott B | 115 Rx | 115/95 |
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METCON 7/19/16
(Reps, Rx+, Rx2, Rx3)
With a 11 min timer running
Double Unders-100 reps
Row-750 m
Bike-50 calories
with time remaining
AMRAP of
GTO 135#/95#
GOAL: 30 reps+
Rx+: 185#/125#
Rx: 135#/95#
Rx2: 115#/75#, 100 lateral hops
Rx3: 95#/65#, x2 singles
| 1st | 59 Rx | Katriel-Maria Tue, Jul 19, 2016 | | 2nd | 42 Rx2 | Mari Tue, Jul 19, 2016 | | 3rd | 38 calories Rx2 | Katheryn Tue, Jul 19, 2016 | | 1st | 78 Rx | Spencer Ch Tue, Jul 19, 2016 | | 2nd | 72 Rx | Robbie Tue, Jul 19, 2016 | | 3rd | 70 Rx | Nate D Tue, Jul 19, 2016 |
| Spencer Ch | 78 Rx | 50+28 GTO | | Katheryn | 38 calories Rx2 | | | Stacey M | 5 Rx2 | 200 singles | | Mari | 42 Rx2 | 200 singles | | Katriel-Maria | 59 Rx | 50+9 GTO | | Aaron F | 0 | 300 Singles, got to 26 cal on bike | | Nate D | 70 Rx | 50+20 GTO | | Charlie | 60 Rx2 | | | Eric M | 5 Rx | | | Robbie | 72 Rx | 50 + 22 GTO | | Christopher G | 56 Rx2 | | | Scott B | 44 Rx | 44/50 cals on bike, no reps on GTO | | Scott Chr | 63 Rx | |
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COMPETITORS TRAINING 7/19/16
(Time, Rx+, Rx2, Rx3)
A. 2 position Clean (below knee, mid thigh)
2-2-2-2-2
As heavy as possible then several drop sets @90% of that.
BEAT WHAT YOU DID LAST WEEK ON ALL SETS
B. Back Squat/Front Squat
5-1-5-1-5-1-5-1-5-1-5
1's-Back Squat Stay at 90%
5's-Front Squats Build up from 70%
C. Strengthcon: 5-2 min rounds(You may continue going just beat the 2 min bracket rep amount each time)
15-CTB Pull Ups
Squat Clean-155#/115#- 5 reps 0-2 mins
185#/125#- 5 reps 2-4 mins
205#/135#- 5 reps 4-6 mins
225#/155#- 5 reps 6-8 mins
245#/165#-AMRAP 8-10 mins
GOAL: Get to final round.
D. Metcon:
With a 11 min timer running
Double Unders-100 reps
Row-750 m
Pistols alt-50 reps
Ring Muscle Ups-15 reps
with time remaining
AMRAP of
GTO 135#/95#
GOAL: 30 reps+
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WARM UP 7/19/16
(Check In)
FOAM ROLL-Lats,Back,Traps,
GROUP WARM UP
Bike or Row-2 mins
---------------------------
Plate Rotations R/L-30 secs
Plate to OH-15 reps
Praying Pose w Hammy-30 secs
then
w Barbell or PVC
Burgener Warm Up
OHS-5 reps
Snatch Balance-5 reps
Snatch Drops-5 reps
COOLDOWN
Band OH Stretch-2 mins
Modified Hurdlers-30 secs R/L
Trap Smash-2 mins
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STRENGTH WOD Week 2 Day 1
(Time)
A. EMOM Alternating for 18 mins
EVEN-Snatch Deadlift-1 rep
Lower to below knee hold-3 secs-
Pause at mid thigh hold-3 secs
Pause at high hang hold-3 secs
ODDS-Snatch 1 rep
Begin at 70% increase every 2 mins
B. EMOM Alternating for 18 mins
EVEN-Clean Deadlift-1 rep
Lower to below knee hold-3 secs-
Pause at mid thigh hold-3 secs
Pause at high hang hold-3 secs
ODDS-Clean & Jerk-1 rep
Begin at 70% increase every 2 mins
C. Back Squat/Front Squat Waves
5-1-5-1-5-1-5-1-5-1
5's Back Squat 65% on up
1's Front Squat 80% on up
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