WOD Blog
 | Tue, Aug 16 2016 |  |
 | Happy Birthday: Michael H |
| METCON 8/16/16 | ABCON DO BEFORE METCON 1-16-20 | STRENGTH WOD Week 2 Day 1 8/16/16 | WARM UP 8/16/16 | COMPETITORS TRAINING 8/16/16 |
METCON 8/16/16
(Time, Rx+, Rx2, Rx3)
3 rounds for time of
Pull Ups-30-20-10
Box Jumps-30-20-10 (24''/20'') Step ups allowed
KB Swings-30-20-10 (53#/35#)
Burpees-30-20-10
Bike or Row-30-20-10
REST 1 min after each round
GOAL: Finish under 21 mins CAP off at 24 mins
Rx+: Sub CTB Pull Up 70#/53#, 24''/20'', NO STEP UPS!
Rx: As written
Rx2: Jump CTB Pull Up, 35#/26#, 20''
Rx3: Ring Rows, Russian swings 35#/20#, 16''
| 1st | 22:25 Rx | Julia Goldst Tue, Aug 16, 2016 | | 2nd | 23:41 Rx | Katriel-Maria Tue, Aug 16, 2016 | | 3rd | 24:00 Rx | Bailey J Tue, Aug 16, 2016 | | 1st | 18:34 Rx+ | Bob Tue, Aug 16, 2016 | | 2nd | 22:55 Rx+ | Nate D Tue, Aug 16, 2016 | | 3rd | 23:38 Rx+ | Todd N Tue, Aug 16, 2016 |
| Brandon He | 24:00 even Rx+ | RX++ sub 70lb kb snatches | | Belinda | 23:42 Rx2 | | | Bob | 18:34 Rx+ | | | Tracie | 24:21 Rx2 | | | Lily Jon | 27:51 Rx | 24 in box no step ups | | Katriel-Maria | 23:41 Rx | | | Julia Goldst | 22:25 Rx | Step ups holding onto rig, one-legged burpees. | | Nate D | 22:55 Rx+ | | | Charlie | 24:10 Rx2 | | | Scott Chr | 24:00 Rx+ | Got through Box Jumps rd 3 | | Spencer Ch | 20:31 Rx | | | Todd N | 23:38 Rx+ | | | Robbie | 20:38 Rx | | | Bailey J | 24:00 Rx | Got through 20s | | Cherise | 24:00 DNF Rx2 | 232 reps | | Alicia B | 25 + 6 Rx2 | |
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ABCON DO BEFORE METCON 1-16-20
(No Results Tracked)
Tabata ABS!!
4 rounds 20 secs ON 10 secs OFF
Bicycle Crunch
Toe touch
Russian Twists
Hollow rock 4 times then flutterkicks til death
This can be as part of warm up
Planned: Thu,Jan16,2020 Tue,Jul3,2018 Wed,Jan10,2018 Tue,Dec6,2016 Thu,Nov10,2016 Tue,Aug16,2016 Tue,Apr26,2016 Thu,Jan28,2016 Thu,Jan7,2016
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STRENGTH WOD Week 2 Day 1 8/16/16
(Weight)
FOCUS: Leg Strength and Power development
BEAT WHAT YOU DID LAST WEEK!
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
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WARM UP 8/16/16
(Time)
FOAM ROLL-Forearms,Traps,Lats,Quads, 30-60 secs per muscle group
GROUP WARM UP
Row or Bike-2 mins
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Samson Stretch-30 secs R/L
Side Plank w Hip Dip-15 secs R/L
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Burpees-10 reps
KB swing-15 reps
Bicycle Crunch-20 reps
Hollow Rock-10 reps
Hanging Hollow Rocks-20 secs
Hanging KTC-20 secs
Pull Ups-5-10 reps
COOLDOWN
Banded Lateral and OH Stretch-2 mins R/L
| 1st | 25 | Karen C Tue, Aug 16, 2016 |
| Karen C | 25 | Pull Ups and Burpees |
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COMPETITORS TRAINING 8/16/16
(Time)
Week 1 of 5
FOCUS: Power versions C&J and Snatch, 16.2, CTB Butterfly Pull Up
A. Powersnatch (TnGo)
5-5-5-5-MR@ 60% from 2 position Below Knee
65% on up
B. Pause Back Squat 3 secs in bottom
5-5-5-5-5-MR reg tempo at 60% 1RM
55% on up
Strengthcon: 4-3 min rounds
Ring Dips-10-8-6-4 reps
HSPU-10-8-6-4 reps
OHS-2-3-5-6+ Using 75% of Snatch Max from floor)
Metcon: AMANDA
9-7-5
Ring Muscle ups
Squat Snatch 135#/95#
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