WOD Blog
 | Thu, Jul 21 2016 |  |
| METCON 7/21/16 | ABCON 7/21/16 | WARM UP 7/21/16 | STRENGTH WOD Week 2 Day 2 3rd rotation | COMPETITORS TRAINING 7/21/16 |
METCON 7/21/16
(Reps, Rx+, Rx2, Rx3)
AMRAP in 12 mins of
Double Unders-10-20-30-40-50-60-70 etc.
Alternating DB Snatch-2-4-6-8-10-12-14-16-18 etc.
Bar Muscle Ups-1-2-3-4-5-6-7-8-9-10 etc.
GOAL: 185 reps +
Rx+: 70#/55#, Sub Ring Muscle Ups
Rx 55#/35#
Rx2: 35#/20#, Sub Strict Pull ups, Lateral hops
Rx3: 35#/20#, Sub Ring Rows, x3 singles
| Steve T | 165 Rx2 | | | Steve M | 220 Rx2 | | | Nate D | 271 Rx | | | Spencer Ch | 191 Rx | PR on Muscle Ups!! | | Christopher G | 233 Rx2 | | | Scott B | 138 Rx2 | 35# DB | | Cody B | 130 Rx2 | |
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ABCON 7/21/16
(Reps)
2 rounds
KTC-1 min
Side Plank w Hip dip-1 min
Plate Ups-1 min 25#/15#
Hollow Rocks-1 min
Rollouts/Fallout-1 min
Plank-1 min
REST 1 min
GOAL: As much burn as possible!
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WARM UP 7/21/16
(Time, Rx+)
FOAM ROLL-Calves,Traps,Lats,Forearms,Mid Back 10-20 passes
GROUP WARM UP
Samson Stretch-20 secs R/L
Modified Hurdlers Stretch-20 secs R/L
Spiderman to Hammy-20 secs R/L
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2 rounds
Jump Rope-30 secs
KB Swing-30 secs
Push Ups-30 secs
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Hollow body hold-20 secs
Mtn Climbers-20 secs
Walking Plank-20 secs
Dynamic Plank-20 secs
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5-10 Pull ups and Dips
COOLDOWN
ABCON
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STRENGTH WOD Week 2 Day 2 3rd rotation
(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
@85% on up use straps shrug at top
C. Clean Pulls
5-5-5-5-5-5
@85% on up use straps shrug at top
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COMPETITORS TRAINING 7/21/16
(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: 4-3 min rounds
1 Rope Climb
20 rebound Box Jumps 24''/20''
Max consecutive KTE alt with TTB
GOAL: 80 reps
D. Metcons:
AMRAP in 12 mins of
Double Unders-10-20-30-40-50-60-70 etc.
DB Snatch-2-4-6-8-10-12-14-16-18 etc.
Bar Muscle Ups-2-4-6-8-10-12-14-16-18 etc.
GOAL: 185 reps +
Rx: 70#/55#, stick with BMU
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