WOD Blog
 | Tue, Sep 13 2016 |  |
| METCON 9/13/16 | COMPETITORS TRAINING 9/13/16 | STRENGTH WOD 9/13/16 | SKILL WORK 9/13/15-1/16/18 | WARM UP 9/13/16 |
METCON 9/13/16
(Time, Rx+, Rx2, Rx3)
KB Snatches-50-40-30-20-10(53#/35#)
Run-500-400-300-200-100
Box Jumps-50-40-30-20-10 (24''/20'')
GOAL: Finish under 21 mins CAP off at 25 mins
NO STEP UPS!!
Rx+: 70#/53#, 30''/24''
Rx: As written
Rx2: 35#/20# DB Snatch 20'' STEP UPS ALLOWED
Rx3: Russian Swing 53#/35#, 20'' STEP UPS
| 1st | 23:30 Rx2 | Karen C Tue, Sep 13, 2016 | | 2nd | 25:00 Rx2 | Carolyn Tue, Sep 13, 2016
Katheryn Tue, Sep 13, 2016
Tracie Tue, Sep 13, 2016
Cassidy Tue, Sep 13, 2016 | | 3rd | 25:00 | Corin Tue, Sep 13, 2016 | | 1st | 23:08 Rx | Eric F Tue, Sep 13, 2016 | | 2nd | 23:12 Rx | Steve M Tue, Sep 13, 2016 | | 3rd | 23:44 Rx2 | Ben H Tue, Sep 13, 2016 |
| Steve T | 24:00 Rx2 | Finished 200M run | | Ben H | 23:44 Rx2 | | | Eric F | 23:08 Rx | | | Steve M | 23:12 Rx | | | Spencer Da | 25:35 Rx2 | Rx2 with KB and 24' box | | JD Ca | 25:00 DNF Rx2 | 2+10 Box Jumps | | Cassidy | 25:00 Rx2 | 20# KB Snatch, finished 30's (all) | | Tracie | DNF 25:00 Rx2 | finished 13 Step ups of 30s | | Katheryn | 25:00 DNF Rx2 | kb snatch, box jumps (300 run completed) | | Tom R | 25:50 Rx2 | Finished all but last run and jump | | Andrew R | 25:00 Rx2 | DNF | | Corin | 25:00 | 26lb kb snatches, step ups, DNF got to 300m run | | Carolyn | 25:00 Rx2 | Row..toe healing..got to 100 of the 200 row | | Karen C | 23:30 Rx2 | | | Emily Be | DNF Rx2 | | | Mark B | DNF Rx2 | |
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COMPETITORS TRAINING 9/13/16
(Reps)
Week 1 of 4
A. 3 position Snatch- E3MO3M for 6 rounds
2-Below Knee
1-Mid Thigh
@70% on up
B. With a 10 min timer Deadlift- work up to 3RM NO BELT KEEP FORM PERFECT
then
3 min AMRAP @75% of that GOAL: 30 reps+
C. Bar Muscle Up-Volume*
Every 30 secs for 4 mins-1 BMU
Every 30 secs for 4 mins-2 BMU
Every 30 secs for 4 mins-3 BMU
*More advanced will do higher reps less will scale or modify
D. Skillcon:
100-Double Unders
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5rds
3 Ring Muscle Ups
10-Powersnatch 115#/75#
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100-Double Unders
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STRENGTH WOD 9/13/16
(Weight)
Week 1 of 4 (Make sure you have written your name down!
Focus Deadlift and Push Press
A. C&J (Full clean and Jerk)
3-3-3-3-3-3-3 @75-80% of Max (Straightish sets)
B. Push Press
5-5-5-5-5-MR
5's at 75% on up
MR set pause on dip and at the top for 3 secs at 50%
C. Deadlift
5-5-5-5-5-MR
5's at 70% on up go off of 95% off your max
MR set RDL with pause below knee 3 secs @60% of 95% of your DL max.
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SKILL WORK 9/13/15-1/16/18
(Reps, Rx+, Rx2, Rx3)
Spend first or last 10 mins of class practicing KB Snatch.
For those more experienced play with this fun complex
KB Turkish Get Up-1 reps
KB Windmill-3 reps
KB Snatch-5 reps
Use 53#/35# Go EMOM 1 side per min aim for position and control.
| 1st | 22 | Carolyn Tue, Jan 16, 2018 |
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WARM UP 9/13/16
(Time)
FOAM ROLL-Traps,Lats,Calves,Forearms 30-60 secs per muscle group and side
GROUP WARM UP
Band Passthroughs-10 reps
Band Presses-10 reps
Band Front Raises-10 reps
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Plank-20 secs
Side Plank w hip dip-20 secs R/L
Inchworms stationary-20 secs
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3 rds
Jog-100 m
KB Russian Swing-10 reps
Step Ups-10 reps
COOLDOWN
Calf Stretch and Forearm Stretch-2 mins
Band OH Stretch-2 mins R/L
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