WOD Blog
 | Tue, Aug 23 2016 |  |
 | Happy Birthday: Corbin C |
| METCON 8/23/16 | SKILL WORK 8/23/16 | STRENGTH WOD 8/23/16 | COMPETITORS TRAINING 8/23/16 | WARM UP 8/23/16 | Other Results |
METCON 8/23/16
(Time, Rx+, Rx2, Rx3)
10-9-8-7-6-5-4-3-2-1
CTB Pull Ups
Wallballs (20#/10'-14#/9')
After each round Sprint 100 m
GOAL: Finish under 16 mins CAP off at 19 mins
Rx+: Sub Bar MU (30#/10'-20#/10')
Rx: As written
Rx2: Sub Reg Pull Ups and Pushballs same weight
Rx3: Sub jump CTB Pull ups, pushballs (14#/9'-10#/8')
| 1st | 16:48 Rx | Katriel-Maria Tue, Aug 23, 2016 | | 2nd | 17:29 Rx | Saori Tue, Aug 23, 2016 | | 3rd | 15:53 Rx2 | Bailey J Tue, Aug 23, 2016 | | 1st | 10:55 Rx | Robbie Tue, Aug 23, 2016 | | 2nd | 11:45 Rx | Nate D Tue, Aug 23, 2016 | | 3rd | 11:54 Rx | Charles G Tue, Aug 23, 2016 |
| Charles G | 11:54 Rx | | | Phil | 14:15 Rx3 | | | Spencer Da | 14:30 Rx2 | | | Tracie | 13:42 Rx3 | | | Katheryn | 12:58 Rx3 | | | Cherise | 15:44 Rx3 | | | Katriel-Maria | 16:48 Rx | | | Ben H | 13:58 Rx2 | | | Saori | 17:29 Rx | | | Nate D | 11:45 Rx | | | Carolyn | 20:00 Rx2 | First time doing kipping pull-ups 👍🏼 | | Jared A | 16:02 Rx2 | Pull ups and wall balls | | Bailey J | 15:53 Rx2 | | | Robbie | 10:55 Rx | | | Charlie | 15:32 Rx3 | | | Scott Chr | 12:35 Rx | | | JP | 15:49 | #14 Ball |
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SKILL WORK 8/23/16
(Reps, Rx+, Rx2, Rx3)
EMOM for 8 rounds
EVENS-Snatch Drops-1-3 reps
ODDS-Sotts Press-1-3 reps
Use the same weight for both build up gradually. Focus on position for Sott press and staying tight and speed under for drops.
| 1st | 70#/0# | Cherise Tue, Aug 23, 2016 | | 2nd | 2-3 | Bailey J Tue, Aug 23, 2016
Saori Tue, Aug 23, 2016 |
| Cherise | 70#/0# | used pvc for Sotts press | | Saori | 2-3 | 58#/sd 40#/sp SP:chest up core tight | | Bailey J | 2-3 | 65lbs |
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STRENGTH WOD 8/23/16
(Weight)
FOCUS: Leg Strength and Power development
A.Back Squat
2-2-2-2-2-2-2
Hit heaviest 2 possible then take 85% of that for Max consecutive reps aim for 4-6 reps
B. Separated Complexes-5 sets every 2 mins alternating
1st 2 mins-OHS w pause-3 reps
2nd 2 mins-3 position pauses from below knee-1 mid thigh-2
C. Separated Complexes-5 sets every 2 mins alternating
1st 2 mins-Powerclean/Below knee/Mid thigh-1 rep of each
2nd 2 mins-Push Jerk/Push Jerk/Split jerk-1 rep of each
etc.
| Anthony A | 180 Rx | B) 65 C) 105 | | Brad Le | 330 Rx | |
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COMPETITORS TRAINING 8/23/16
(Weight)
Week 1 of 5
FOCUS: Power versions C&J and Snatch, 16.2, CTB Butterfly Pull Up
A. Powersnatch (TnGo)
4-4-4-4-4-MR@ 65% from 2 position Below Knee
70% on up
B. Pause Back Squat 3 secs in bottom
4-4-4-4-4-MR reg tempo at 70% 1RM
55% on up
Strengthcon: 4-3 min rounds
5-HSPU
CTB Pull Up-10 reps
50-Double Unders
Snatch-1 rep Heavy as possible.
Metcon:
Ring MU-6-6-5-5-4-4-3-3-2-2
Wallball-10 reps 30#
Bike-5 calories
| Braeden | Back Squat MR 10 @ 256 Rx | |
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WARM UP 8/23/16
(Check In)
FOAM ROLL-Traps,Calves,Quads,Forearms,Lats-30-60 secs R/L
GROUP WARM UP
Jog 400 m
PVC Passthroughs-10-15
Burgener warm up or
OHS-5-10 reps
Hanging Hollow Rocks-30 secs
Pull Ups or Ring rows-5-10 reps
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Praying Pose-30 sec
Snatch Drops w PVC-30 secs
Sotts Press w PVC-30 secs
COOLDOWN
Calf Smash Trap and Delt smash-2 mins R/L
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