WOD Blog
 | Thu, Aug 25 2016 |  |
| METCON 8/25/16 | TEAM SKILL 8/25/16 | STRENGTH WOD Week 3 Day 2 8/25/16 | COMPETITORS TRAINING 8/25/16 | WARM UP 8/25/16 |
METCON 8/25/16
(Time, Rx+, Rx2, Rx3)
5 rds for time of
Front Rack Stationary Lunge-10 reps (115#/75#)
Pull Up-20 reps
Run-400 m
GOAL: Finish under 20 mins CAP off at 24 mins
Rx+: 135#/95#, Sub 7 ring MU's
Rx: As written
Rx2: Goblet Lunge 53#/35#, Sub Ring Rows
Rx3: BW Lunge, Sub Ring Rows, run 300 m
| 1st | 24:00 Rx | Josee Thu, Aug 25, 2016 | | 2nd | 24:18 Rx | Saori Thu, Aug 25, 2016 | | 3rd | 24:00+ Rx2 | Jade Thu, Aug 25, 2016 | | 1st | 18:59 Rx | Bob Thu, Aug 25, 2016 | | 2nd | 19:45 Rx | Scott Chr Thu, Aug 25, 2016 | | 3rd | 22:44 Rx | Derek N Thu, Aug 25, 2016 |
| Steve T | 23:00 Rx | DNF 5th rnd 12th PU | | Derek N | 22:44 Rx | Bring it Steve!! | | Katheryn | 18:22 Rx3 | p break | | Brenda L | 22:08 Rx3 | | | Saori | 24:18 Rx | I was super close | | Bob | 18:59 Rx | | | Josee | 24:00 Rx | sub jumping pull up & didn't complete last run | | Mark Mic | tried my best Rx3 | showed up | | Jade | 24:00+ Rx2 | idk what the time was | | Carolyn | 24:00 | 35# & bw....5 kipping & 15 ring rows | | Scott Chr | 19:45 Rx | | | Tyson K | 25:30 Rx | |
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TEAM SKILL 8/25/16
(Reps, Rx+, Rx2, Rx3)
AMRAP in 12 mins
One partner holds Handstand while other partner
Rows for max calories.
Anytime the partner holding handstand drops rower must stop.
GOAL: Goal as a TEAM get over 100 calories.
For Beginner groups hold Ring Plank instead of HSPU
| 1st | 154 or 155 Rx | Saori Thu, Aug 25, 2016 | | 2nd | 125 Rx | Josee Thu, Aug 25, 2016 | | 3rd | 103 Rx | Jade Thu, Aug 25, 2016
Morelia Thu, Aug 25, 2016 | | 1st | 153 Rx | Nate D Thu, Aug 25, 2016 | | 2nd | 141 Rx | Caleb J Thu, Aug 25, 2016 | | 3rd | 122 Rx | Scott B Thu, Aug 25, 2016 |
| Caleb J | 141 Rx | | | Steve T | 104 Rx | | | Mark Mit | 104 Rx | | | Spencer Da | 97 Rx | partner Scott | | Morelia | 103 Rx | with Katriel team whatever name | | Brenda L | 87 Rx | | | Scott B | 122 Rx | Bike | | Katheryn | 100 Rx | Team Nellie-Kathy | | Saori | 154 or 155 Rx | With Derek | | Jade | 103 Rx | Team Lacey | | Josee | 125 Rx | Josee-Julia | | Karim | :) Rx3 | | | Nate D | 153 Rx | Team hannah banana nate the great | | Carolyn | 87 Rx | Brenda |
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STRENGTH WOD Week 3 Day 2 8/25/16
(Weight)
Focus: Leg Strength and Power
DON'T FORGET TO COME SATURDAY TO WATCH BROGAN!
A. Powersnatch
2-2-2-2-2-2-2
7 sets above 83% of MAX reset each rep
B. Powerclean & Push Jerk
2-2-2-2-2-2-2
7 sets above 83% of MAX reset each rep
C. EMOM for 16 mins alternating
(Focus on speed out of bottom)
Front Squat-2 reps @70% of FS MAX for ALL
Back Squat-2 reps @70% of BS MAX for ALL
| Anthony A | 40kg 125lb Rx | 120 125 squats |
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COMPETITORS TRAINING 8/25/16
(Weight)
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-Below knee-Mid Thigh
3-Push jerk-(Pause on catch for final 5 secs then stand)
B. Snatch Complex 6 sets Every 3 mins
1-Mid Thigh
1-From 2'' Below knee
1-From Mid shin
1-From deficit 4'' (Use the rubber mats I cut)
Strengthcon:
30 TTB
----------------
5 rds
5-Box Jumps (36''/30'')
5-HSPU
5-Deadlift (315#/205#)
---------------
30 TTB
GOAL: Sub 12 CAP 15 mins REST AT LEAST 5 mins then TABATA
Metcon:
Assault Bike Tabata-Tradition 20 ON 10 sec OFF 8 rds
Maintain RPMs above 85/75 for most
GOAL: 75/50 calories
| Braeden | 315 Rx | DNF Strengthcon; finished Deadlift but no TTB |
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WARM UP 8/25/16
(Check In)
FOAM ROLL-Lats,Traps,Delts,Chest 30-60 secs per muscle group
GROUP WARM UP
Jog-400 m
--------------------------
Stationary Lunges-1 min
Rower-1 min
3 Push Ups alt with Walking Plank-1 min
Stationary Inchworms-1 min
Jump Pull Ups-1 min
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Thumbs up-30 secs
Wall Squats-30 secs
Handstand Hold-30 secs
Hanging Hollow Rocks-30 secs
Strict Pull Ups or Ring Rows-30 secs
COOLDOWN
Banded Lat Stretch-2 mins R/L
Barbell Bully-2 mins
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