WOD Blog
 | Mon, Aug 1 2016 |  |
| METCON 8/1/16 | WEIGHTLIFTING 8/1/16 | COMPETITORS TRAINING 8/1/16. | WARM UP 8/1/16 |
METCON 8/1/16
(Reps, Rx+, Rx2, Rx3)
AMRAP in 15 mins
1-2-3-4-5-6-7-8-9-10-11-12 etc.
Burpee CTB Pull Up
Deadlift
GOAL: 110 reps+
Rx+: Sub Burpee Muscle Ups, 315#/205#
Rx: 245#/175#
Rx2: Sub Burpee Pull Up, 185#/115#
Rx3: Sub Burpee Jumping Pull Up, 135#/95#
| 1st | 75 Rx | Katriel-Maria Mon, Aug 1, 2016 | | 2nd | 117 Rx2 | Brooke K Mon, Aug 1, 2016 | | 3rd | 96 Rx2 | Alicia B Mon, Aug 1, 2016 | | 1st | 135 Rx | Seth B Mon, Aug 1, 2016 | | 2nd | 113 Rx | Spencer Ch Mon, Aug 1, 2016 | | 3rd | 107 Rx | Scott Chr Mon, Aug 1, 2016 |
| Jonathan K | 85 Rx | | | Steve M | 81 Rx | dropped to 155# halfway on dl | | Jared A | 75 Rx2 | | | Derek N | 75 Rx | | | Spencer Ch | 113 Rx | | | Katriel-Maria | 75 Rx | | | Lily P | 90 Rx2 | | | Cherise | 92 Rx3 | | | Carl | 77 Rx | | | Seth B | 135 Rx | | | Tracie | 116 Rx3 | | | Linda | 100 Rx3 | 85# DL | | Courtney Cha | 105 Rx3 | 35# DL | | Charlie | 84 Rx2 | | | Diane | 72 Rx3 | Burpees.... | | Brooke K | 117 Rx2 | 135# | | Sterling | 63 Rx | | | Anthony A | 60 Rx3 | | | Megan A | 90 Rx2 | | | Cody B | 89 Rx | | | Alicia B | 96 Rx2 | | | Kalani | 92 Rx | Had to alter pull ups at 7 cause hand ripped tho | | Nyla | 92 Rx2 | With jumping pull-ups | | Parker | 110 Rx2 | | | Scott B | 56 Rx | | | Scott Chr | 107 Rx | | | Dean | 73 Rx2 | Jumping pull ups |
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WEIGHTLIFTING 8/1/16
(Weight)
Week 3
A1. Weighted Ring Dip
3-3-3-3-3-3-3
Alternate with
A2. Weighted Pull Up
3-3-3-3-3-3-3
For beginners sub Ring Push Ups, Matador Dip or regular push ups. Partner or Band assisted Strict Pull ups
| Jonathan K | 25 Rx | | | Carl | 35 Rx | | | Linda | Body weight Rx | 5 x 7 reps | | Courtney Cha | Body weight Rx | 5 x 7 reps | | Diane | Body weight band assis pull ups, Matador dips (band) Rx | | | Sterling | 20 Rx | | | Scott B | 10 Rx | |
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COMPETITORS TRAINING 8/1/16.
(Time)
FOCUS: Deadlift/Squat Clean-Pistol/TTB-11.3/12.1
A. Deadlift
5-5-3-3-2-2-1-1-1
5's 65%
3's 75%
2's 85%
1's attempts for new 1RM!
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. Metcon REDO:
OPENS WOD 12.1
7 min AMRAP
Burpee to 6'' target above reach
GOAL: Beat what you did last week!
D. Skillcon: 4 rounds
TTB/CTB alternating 1 of each-10 reps
Powersnatch/Full Snatch alternating 1 of each-10 reps (135#/95#)
REST 1 min
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WARM UP 8/1/16
(Check In)
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
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4 min AMRAP
Jumping Pull Ups-10 reps
Russian KB Swing or Band GM-10 reps
HR-Burpee-5 reps
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Ring Dip Hold-collect 35 secs
Pull Up Hold-collect 35 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 95#/65#
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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