WOD Blog
 | Thu, Jul 28 2016 |  |
| METCON 7/28/16 | SKILL WORK 7/27/16 | STRENGTH WOD Week 3 Day 2 7/28/16 | COMPETITORS TRAINING 7/28/16 | WARM UP 7/28/16 |
METCON 7/28/16
(Reps, Rx+, Rx2, Rx3)
AMRAP in 9 mins
Powerclean-9 reps
STO-9 reps
TTB-9 reps
REST 3 mins
5 mins to find
Thruster for MAX 2RM weight!
GOAL: Score 140 reps+ on AMRAP and 80% of best C&J for Thruster (you may perform cluster for first rep)
Ex. Seth 180 reps on AMRAP and 220# for 2RM cluster
SCORE: 400 reps
Rx+: 115#/75#
Rx: 95#65#
Rx2: 75#/55#, Sub KTC
Rx3: Sub HPC 75#/55#
| 1st | 275 Rx+ | Sarah D Thu, Jul 28, 2016 | | 2nd | 237 Rx | Katriel-Maria Thu, Jul 28, 2016 | | 3rd | 139 Rx | Carolyn Thu, Jul 28, 2016 | | 1st | 409 Rx+ | Seth B Thu, Jul 28, 2016 | | 2nd | 364 Rx+ | Wesly Thu, Jul 28, 2016 | | 3rd | 355 Rx+ | Brandon He Thu, Jul 28, 2016 |
| Eric M | 308 reps Rx | | | Brandon He | 355 Rx+ | 138 + 217 | | Steve M | 280 Rx | | | Seth D | 233 Rx | 125 thruster | | Katheryn | 173 Rx3 | | | Scott B | 216 Rx2 | 81+135 | | Carolyn | 139 Rx | 54, 85...95x1 | | Katriel-Maria | 237 Rx | 132+105...+obstacle baby | | Seth B | 409 Rx+ | 180+229 | | Sarah D | 275 Rx+ | 130+145 | | Wesly | 364 Rx+ | 153+205# | | Nate D | 321 Rx | | | Cody B | 344 Rx | PR Cluster 205 x 2 | | Spencer Ch | 328 Rx | | | Josee | 203 Rx2 | 95# THRUSTER |
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SKILL WORK 7/27/16
(Time)
16 mins to Collect 2 mins of each
Handstand Hold (supported by wall or free)
L-Sit Hold (off paralettes or Rings)
Ring Dip Hold
Hollow Body Hold (floor)
Beginners may scale or modify L-Sits and Upper body iso holds
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STRENGTH WOD Week 3 Day 2 7/28/16
(Time)
A. Split jerks
2-2-2-2-2-2-2
(Preferably off blocks in groups of 3)
B. Snatch Pulls
3-3-3-3-3-3
@90% on up use straps shrug at top
C. Clean Pulls
3-3-3-3-3-3
@90% on up use straps shrug at top
| Dean | Lifted for 60 minutes Rx | |
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COMPETITORS TRAINING 7/28/16
(Time)
A. 3-Clean Deadlift from 4-6'' deficit+5 RDL
5-6 sets as heavy as possible. Then take 80% of what you hit and perform 1 set of Max rep RDL's
4 rounds
B1. Good Morning-8 reps (Put toes on 5# plate for flexible people)
B2. Weighted Planks-20 secs
B3. Strict Knees To Bar-AMRAP
Strict KTE-AMRAP
Strict TTB-AMRAP
C. Mentalcon: EMOM for ALAP
6-Deadlift 155#/105#
6-Burpees
6-TTB
GOAL: Be last competitor moving
D. Metcons: Depends on how many rds competitors get too.
TBA
| Braeden | 5 Rx | Work on TTB/grip strength |
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WARM UP 7/28/16
(Check In)
FOAM ROLL/SMR-Traps,Forearms,Mid back Glutes and Hamstrings 1-2 mins
GROUP WARM UP
Samson Stretch-30 secs R/L
Praying Pose to Hammy-30 secs R/L
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3rds
Mtn. Climbers-20 reps
Dynamic Plank-20 reps
Deadlift-5-10 rep
STO-5-10 rep
Thruster-5-10 reps
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Hanging Hollow Rocks-30 secs
TTB/KTC-30 secs
Handstand Hold-30 secs
Pull Up and Dip Hold-30 secs each
COOLDOWN
Forearm and Trap Smash-2 mins EACH
Anchored T-spine-2 mins
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