WOD Blog
 | Tue, Aug 9 2016 |  |
 | Happy Birthday: Becky H |
| METCON 8/9/16 | STRENGTH WOD Week 1 Day 1 8/9/16 | SKILL WORK 8/9/16 | WARM UP 8/9/16 |
METCON 8/9/16
(Reps, Rx+, Rx2, Rx3)
18 min AMRAP
2-4-6-8-10-12-14-16-18 etc.
Box Overs (24''/20'')
Rower or Assault Bike
GOAL: 225 reps+(Pick between bike OR rower to score the highest)
Rx+: 30''/24''
Rx: As written
Rx2: 20''
| 1st | 235 Rx+ | Sarah D Tue, Aug 9, 2016 | | 2nd | 243 Rx | Lily Jon Tue, Aug 9, 2016 | | 3rd | 190 Rx | Josee Tue, Aug 9, 2016 | | 1st | 277 Rx+ | Nate D Tue, Aug 9, 2016 | | 2nd | 242 Rx+ | Wesly Tue, Aug 9, 2016 | | 3rd | 226 Rx+ | Christopher T Tue, Aug 9, 2016 |
| Steve T | 225 Rx | | | Derek N | 277 Rx | rower | | Lila | 154 Rx | | | Maurine | 135 Rx | | | Brenda L | 180 Rx2 | | | Christopher T | 226 Rx+ | | | Cherise | 144 Rx2 | step ups | | Lily Jon | 243 Rx | | | Wesly | 242 Rx+ | | | Josee | 190 Rx | | | Tyler M | 221 Rx | | | Diane | 144 Rx2 | Stacked 3-45 and 1-25lb weights for box jumps | | Sarah D | 235 Rx+ | | | Julia Goldst | 207 | I subbed a GM (65#) for box over | | Charlie | 198 Rx2 | | | Tyson K | 243 Rx | | | Nate D | 277 Rx+ | | | Robson | 239 Rx | | | Caleb J | 228 Rx | Row | | Emily Be | DNF Rx2 | |
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STRENGTH WOD Week 1 Day 1 8/9/16
(Weight)
FOCUS: Leg Strength and Power development
A.Back Squat
3-3-3-3-3-3
Hit heaviest 3 possible then take 80% of that for Max consecutive reps aim for 6-8 reps
B. Complex-6 sets E3MO3M 60% on up
1 Clean Pull(w shrug)
1 Hang Clean
1 Push Jerk
1 Split Jerk
C. Complex- 6 sets E3MO3M 60% on up
1-Hangsnatch high pull
1-Hangsnatch
2-Overhead Squats w 3 sec pause in bottom
| Brenda L | 70# + 5 DU Rx | | | Brad Le | 655 Rx | A. 315 B. 185 C. 155 |
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SKILL WORK 8/9/16
(Reps, Rx2, Rx3)
5-3 min rounds
Hang snatch-1 rep
OHS-1 rep
Snatch Balance-2 reps
1 attempt-Max consecutive DU's
GOAL/SCORE is lowest unbroken set of DU's+Heaviest Weight lifted in complex.
EXAMPLE: Seth 85 unbroken DU's on 5th round then 235# complex-4th round=320 rep score
Rx2: Sub 60% of MAX or 55#/35# straight sets and Hang powersnatch + 2 OHS then DU's practice
| Derek N | 131 Rx | | | Lily Jon | 96 Rx | stayed at 55 did 41 DU's as least, average 55 | | Tyler M | 195 Rx | | | Charlie | 115 Rx | |
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WARM UP 8/9/16
(Check In)
FOAM ROLL-Calves,Traps,Forearms
GROUP WARM UP
Junkyard Dog and/or Bike Row-2 mins each
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Spiderman to Hammy-30 secs R/L
Downward dog-30 secs
Scorpion stretch or modified hurdlers-30 secs R/L
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PVC Passthroughs-10
PVC OHS-10 reps
PVC Sotts press-5 reps
PVC Pressing Snatch Balance-5 reps
PVC Snatch Balance
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Warm up complex for all up to at least 50% of max before beginning Skill portion
COOLDOWN
Band OH stretch-2 mins R/L
Calf Smash-2 mins
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