WOD Blog
 | Thu, Aug 4 2016 |  |
| SKILL WORK 8/4/16 | METCON 8/4/16 | STRENGTH WOD Week 4 Day 2 8/4/16 | COMPETITORS TRAINING 8/4/16 | WARM UP 8/4/16. |
SKILL WORK 8/4/16
(No Results Tracked)
15-20 mins of class
Practice Rope Climbs-5-10 attempts vary style
Handstand Walks or Kipping HSPU
Rx+: Ex. Every 2 mins for 8 rounds
1 legless rope climb
1 Handstand Walk 30 ft
Rx: Every 2 mins for 8 rounds
1 Rope Climb
5-10 kipping HSPU (increasing ROM each round)
Rx2/3: Simply Practice leg lock technique and and handstand hold.
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METCON 8/4/16
(Time, Rx2, Rx3)
BUY IN-Row-1000 m OR Bike 1 mile
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'DT'
5 rounds
12 deadlifts (155/105)
9 hang power cleans (155/105)
6 push jerks (155/105)
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CASH OUT-Bike 1 mile OR Row-1000m*
You must do both a 1 mile Bike and 1000m row you decide before or after.
GOAL: Finish under 22 mins CAP off at 25 mins
Rx: As written
Rx2: 115#/75#
Rx3: 85#/65#
| 1st | 20:25 Rx | Katriel-Maria Thu, Aug 4, 2016 | | 2nd | 25:00 Rx | Noelia Thu, Aug 4, 2016 | | 3rd | 25:35 Rx | Cherise Thu, Aug 4, 2016 | | 1st | 14:00 Rx | Seth B Thu, Aug 4, 2016 | | 2nd | 17:45 Rx | Charles G Thu, Aug 4, 2016 | | 3rd | 19:46 Rx | Spencer Ch Thu, Aug 4, 2016 |
| Kristin | 21:40 Rx2 | | | Eric M | 21:56 Rx | 135# | | Charles G | 17:45 Rx | | | Jared A | 24:13 Rx2 | | | Spencer Ch | 19:46 Rx | | | Lily Jon | 21:41 Rx2 | | | Cherise | 25:35 Rx | | | Scott B | 26:04 Rx2 | | | Maurine | 23:00 Rx3 | @55 lbs | | Katheryn | 25:00 dnf 371m Rx3 | | | Rachel T | 27:10 Rx | | | Bill | 23:10 Rx2 | | | Katriel-Maria | 20:25 Rx | | | Seth B | 14:00 Rx | Probably should have gone heavier or Double | | Abigail | 26:14 Rx | | | Corin | 23:36 Rx2 | Modified to 1 mi run to start and end. | | Tyson K | 24:48 Rx | | | Noelia | 25:00 Rx | .80 mile | | Jessica Bu | 28 Rx3 | @55 lbs, .2 mile @ time. Took extra time to finish the bike. | | Alicia B | 25:00 with 135 m left Rx2 | 65# for the last two rounds - deadlift. |
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STRENGTH WOD Week 4 Day 2 8/4/16
(Weight)
Remember Saturday NO SWOD!
50% for 3-60% for 3
70% for 2-75% for 2
80% for 1-85% for 1
90% for 1-95% for 1
100% (Note when calculating % use your new 1RM goal)
Snatch-25 mins to work up to new 1RM
REST 5-10 mins
Clean & Jerk-25 mins to work up to new 1RM
| Megan A | Snatch #85 PR C&J #110 PR Rx | | | Anthony A | 100# 140# Rx | PR Both | | Dean | Snatch #135 PR C&J #170 PR Rx | |
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COMPETITORS TRAINING 8/4/16
(Time)
A. SumoDeadlift-5 reps Sumo Stance RDL-5 reps
5-6 sets for max weight put feet outside shoulder width
B. Abcon
3 rounds
Weighted Back Extension-1 min 45# plate
L-sit Hold-1 min
Good Mornings-1 min
Dave Sit Ups-1 min
REST 1 min
C. Partner WOD-18 min timer
5 rounds EACH
Run-100 m
1 rd of 'DT'-12 Deadlift-9-HPC-6-PJ (155#/105#)
After both partners finish begin
AMRAP with time remaining of
*Increasing Deficit HSPU alternating.
GOAL: Finish 1st part Run/DT under 12 mins get 10 HSPU
*See coach Seth for description
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WARM UP 8/4/16.
(Time)
FOAM ROLL-Lats,Delts,Chest,Forearms, 1-2 mins per muscle
In a group of 3-5
2 rds
Row-30 sec
Hollow Rocks-30 sec
Rope Rows-30 sec
Bike-30 sec
Handstand Hold-collect-30 sec
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GM-10 reps
Barbell Row-10 reps
2rds
3-Deadlifts
3-Hangpowercleans
3-Push jerk
COOLDOWN
Band Lat stretch-2 mins
Forearm smash-2 mins
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