WOD Blog
 | Thu, Aug 18 2016 |  |
| KATRIEL BDAY BASH! PARTNER WOD 8/18/17 | COMPETITORS TRAINING 8/18/16 | SKILL WORK 8/18/16 | STRENGTH WOD Week 2 Day 2 8/18/16 | WARM UP 8/18/16 |
KATRIEL BDAY BASH! PARTNER WOD 8/18/17
(Rounds, Rx+, Rx2, Rx3)
With a partner preferably guy/girl
18 min AMRAP
I GO U GO
8-Deadlift 245#/175#
26-Double unders
GOAL: As a team perform 14 rounds+
Rx+: Is the As written today
Rx: 205#/135# DU's/Lateral hops
Rx2: 155#/105# DU's lateral hops
Rx3: lone warrior mod see coach
| 1st | 24+8dl Rx+ | Katriel-Maria Thu, Aug 18, 2016 | | 2nd | 23 + 8 dl Rx | Noelia Thu, Aug 18, 2016 | | 3rd | 23 Rx | Saori Thu, Aug 18, 2016
Lily Jon Thu, Aug 18, 2016 | | 1st | 25 + 4 DL Rx+ | Todd N Thu, Aug 18, 2016 | | 2nd | 19 Rx+ | Cody B Thu, Aug 18, 2016 | | 3rd | 18 Rx+ | Scott Chr Thu, Aug 18, 2016 |
| 1st | 24+8dl Rx+ | Katriel-Maria Thu, Aug 18, 2016 | | 2nd | 11+7 Rx+ | Cherise Fri, Aug 18, 2017 | | 3rd | 25 Rx | Taeja Fri, Aug 18, 2017 | | 1st | 25 + 4 DL Rx+ | Todd N Thu, Aug 18, 2016 | | 2nd | 19 Rx+ | Cody B Thu, Aug 18, 2016 | | 3rd | 18 Rx+ | Scott Chr Thu, Aug 18, 2016 |
| Lily Jon | 23 partner-Saori Rx | | | Saori | 23 Rx | With super Lily. We rock. 💪🎉 I should have done heavier weight. | | David E | 15 Rx | Team Steve/Dave | | Scott B | 21+3 DL Rx2 | Tracie/Scott | | Katheryn | 14 Rx3 | 115#, single jump | | Lila | 14 Rx2 | | | Katriel-Maria | 24+8dl Rx+ | with seth | | Cody B | 19 Rx+ | Team Blackett!!! | | Charlie | 15 Rx2 | | | Scott Chr | 18 Rx+ | +8 DL | | Todd N | 25 + 4 DL Rx+ | With Big Time Bob | | Noelia | 23 + 8 dl Rx | With KELS!!! | | Alicia B | 19 Rx | |
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COMPETITORS TRAINING 8/18/16
(Time)
FOCUS: Power versions C&J and Snatch, 16.2, CTB Butterfly Pull Up
THE COMPETITORS CLASS WILL OFFICIALLY START 9/12/16
A. C&J Complex-6 sets Every 3 mins
2-Position (power) clean bottom up
3-Push jerk
B. Snatch Complex 6 sets Every 3 mins
1-High Hang
1-Mid Thigh
1-From 2'' Below knee
1-From Mid shin
1-From deficit 4''
Metcon: 16.2!
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.
Skillwork:
Collect-5 sets Max kip Pull up 2-3 shy of ultimate failure
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SKILL WORK 8/18/16
(Reps, Rx+, Rx2, Rx3)
For beginners work with coach to practice
Butterfly Kip progressions 1st 15-20 mins of class
For experienced Rx+ BA's
Every 3 mins for 5 rounds
1-Bar Muscle Ups
3-TTB
5-CTB Reg Kip
Max Consecutive-CTB Butterfly Kip
GOAL: 50 reps of Buttefly Kips
| Cody B | A bajillion Rx | Wrecked my hands |
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STRENGTH WOD Week 2 Day 2 8/18/16
(Weight)
Focus: Leg Strength and Power
BEAT WHAT YOU DID LAST WEEK!
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
(ADD ONLY 5-10# this week focus on speed)
Front Squat-2 reps @65% of FS MAX for ALL
Back Squat-2 reps @65% of BS MAX for ALL
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WARM UP 8/18/16
(Check In)
FOAM ROLL-Mid Back,Hamstrings,Forearms, Traps-1min-2mins per side
GROUP WARM UP
2-3 rds
Jump Rope-30 secs
Stationary Inchworms-30 secs
Thumbs Up/Breaststrokes-30 secs
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Superman to Hollow body hold-5 sec each/5 times
Spiderman to Hammy-1 min R/L
Band Pulldowns-15 reps
Ring Rows-15 reps
Push Ups-15 reps
Deadlift-15 reps
COOLDOWN
Banded Hamstring stretch-2 mins R/L
Forearm and Shoulder smash w softball-2 mins R/L
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