WOD Blog
 | Thu, Aug 11 2016 |  |
| STRENGTH WOD Week 1 Day 2 8/11/16 | ABCON 10/13/15-8/11/16 | METCON 8/11/16 | WARM UP 8/11/16 |
STRENGTH WOD Week 1 Day 2 8/11/16
(Weight)
Focus: Leg Strength and Power
A. Powersnatch
3-3-3-3-3-3
5 sets above 80% of MAX reset each rep
B. Powerclean & Push Jerk
3-3-3-3-3-3
5 sets above 80% of MAX reset each rep
C. EMOM for 16 mins alternating
Front Squat- 2 reps @65% of FS MAX for ALL
Back Squat-2 reps @65% of BS MAX for ALL
| Brad Le | 205kg...445 Rx | A. 80kg B. 125kg C. 195/255 |
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ABCON 10/13/15-8/11/16
(Reps, Rx+, Rx2, Rx3)
TO BE DONE AFTER METCON
7 mins for Max shredded six packness of
Strict TTB-5 reps
Straight Leg Raise-5 reps
KTC-15 reps
Hollow Rocks-15 reps
GOAL: 3 rounds
More advanced start with 3 L-sit Pull Ups or 5 Strict KTB
| 1st | 106 Rx | Lily Jon Tue, Aug 8, 2017
Carolyn Tue, Oct 13, 2015 | | 2nd | 80 Rx | Alicia B Thu, Aug 11, 2016 | | 3rd | 4+ 7 Rx | Stephanie H Tue, Oct 13, 2015 | | 1st | 138 Rx | Charles G Thu, Aug 11, 2016 | | 2nd | 130 Rx | Carl Tue, Oct 13, 2015 | | 3rd | 125 Rx | Mike S Tue, Oct 13, 2015 |
| Lily Jon | 140 | TTB on ground | | Charles G | 138 Rx | | | Alicia B | 80 Rx | Kind of. I can't actually do strict ttb |
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METCON 8/11/16
(Reps, Rx2, Rx3)
24 min AMRAP
21-18-15-12-9-6-3-6-9-12 etc.
Push Press (75#/55#)
SDHP (75#/55#)
Wallballs (20#/10'-14#/9')
Rower
Box Jumps (20'' for all)
GOAL: 350 reps+
Rx: As written
Rx2: 55#/35#, 14#/10#-8'
Rx3: See coach for mod
| 1st | 357 Rx | Noelia Thu, Aug 11, 2016 | | 2nd | 313 Rx | Lily Jon Thu, Aug 11, 2016 | | 3rd | 240 Rx | Cherise Thu, Aug 11, 2016 | | 1st | 474 Rx | Charles G Thu, Aug 11, 2016 | | 2nd | 457 Rx | Bob Thu, Aug 11, 2016 | | 3rd | 439 Rx | Nate D Thu, Aug 11, 2016 |
| Steve T | 324 Rx | | | Bob | 457 Rx | | | Lily Jon | 313 Rx | | | Cherise | 240 Rx | | | Julia Goldst | 387 Rx3 | Mod- strict press (55), KB swing (26), push ball (10), one-legged row, weighted sit up (26) | | Tyson K | 387 Rx | | | Nate D | 439 Rx | | | Noelia | 357 Rx | | | Wesly | 430 Rx | | | Charles G | 474 Rx | | | Alicia B | 225 Rx2 | 9' w/10 # ball |
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WARM UP 8/11/16
(Time)
FOAM ROLL-Calves,Delts,Lats,
GROUP WARM UP
Praying Pose-30 secs
Band Pull Aparts-30 secs
Plank-30 secs
Hip Bridge-30 secs
--------------------------
Set up 5 stations then
Step Ups-1 min
Push Press-1 min w barbell
Wallballs-1 min 14#/10#
SDHP-1 min w barbell
Row-1 min
COOLDOWN
Banded Hip Stretch w twist-2 min R/L
Calf Smash-2 mins R/L
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