WOD Blog
 | Mon, Jul 25 2016 |  |
| METCON 7/25/16 | WEIGHTLIFTING 7/25/16 | COMPETITORS TRAINING Week 3-7/25/16 | WARM UP 7/25/16 |
METCON 7/25/16
(Time, Rx+, Rx2, Rx3)
21-15-9
Deadlift
Push Ups
CTB Pull Up
GOAL: Finish under 10 mins CAP off at 15 mins
Rx+: 205#/135#. Sub Ring Dip(must MU to start)
Rx: 155#/95#
Rx2: 95#/65#, Sub Incline Push Ups, and Jump CTB Pull Up
Rx3: Same as Rx2 but 15-12-9
| 1st | 9:25 Rx2 | Katheryn Mon, Jul 25, 2016 | | 2nd | 14:05 ring rows, incline PU, 65# Rx2 | Linda Mon, Jul 25, 2016 | | 1st | 7:31 Rx+ | Charles G Mon, Jul 25, 2016 | | 2nd | 11:08 Rx+ | Seth B Mon, Jul 25, 2016 | | 3rd | 6:25 Rx | Nate D Mon, Jul 25, 2016 |
| Charles G | 7:31 Rx+ | | | Eric M | 6:38 Rx | | | Linda | 14:05 ring rows, incline PU, 65# Rx2 | | | Seth D | 6:10 Rx2 | push ups instead of elevated | | Katheryn | 9:25 Rx2 | | | Nate D | 6:25 Rx | | | Cody B | 5:56 Rx2 | Rx 155 DL | | Seth B | 11:08 Rx+ | Got pwnd by BIG ARMS and Jared and I think all my competitors | | Emily Be | dnf Rx2 | |
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WEIGHTLIFTING 7/25/16
(Time)
Week 2
A1. Weighted Ring Dip
5-5-5-5-5
Alternate with
A2. Weighted Pull Up
5-5-5-5-5
For beginners sub Ring Push Ups, Matador Dip or regular push ups. Partner or Band assisted Strict Pull ups
| Linda | Body wt, ring rows & push ups | Body wt, ring rows & push ups |
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COMPETITORS TRAINING Week 3-7/25/16
(Time)
FOCUS: Deadlift/Squat Clean-Pistol/TTB-11.3/12.1
COME IN EARLY!!
A. Deadlift HEAVY WAVES
4-2-1-4-2-1-4-2-1-4-2-1
4's-80%-83%-85%-87%
2's-85%-87%-90%-93%
1's-90%-93%%-95%-97%(TRY TO HIT 5%-8% LESS THAN BEST EVER)
B1. Push Press
6-6-6-6-Max rep set of Push Jerk with what you hit on final 6
superset with
B2. 4 sets- 1 Halting snatch+ 1 Hang snatch + 1 Snatch Balance
3 sec pause-Max rep set of OHS with heaviest complex weight
C. Skillcon:
Every 90 secs for 6 rounds
Ring Push Ups-15 reps
HSPU-Max reps
REST 1 min
EMOM for 6 mins
Burpees-10 reps
TTB-Max reps
D. Metcon:
21-15-9
Deadlift (205#/135#)
Ring Dip
CTB Pull Up
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WARM UP 7/25/16
(Time)
FOAM ROLL-Glutes,Upper and lower arm,Lats,Chest 30-60 secs per side and muscle.
GROUP WARM UP
Walking Plank-30 secs
Thumbs Up-30 secs
Breaststrokes-30 secs
Spiderman to hammy-30 secs R/L
------------------------------------
4 min AMRAP
Jumping Jacks-10 reps
Band GM-10 reps
HR-Burpee-5 reps
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Ring Dip Hold-25 secs
Pull Up Hold-25 secs
Push Ups or Dips-10 reps
Ring Rows or Pull Ups-10 reps
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Deadlift-1 min holding at different positions
COOLDOWN
Band Lat and Chest Stretch-2 mins R/L
OR partner chest and pray pose stretch-5 sesc ON 15 secs OFF-6 rds each
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