WOD Blog
 | Thu, Sep 15 2016 |  |
| METCON 9/15/16 | COMPETITORS TRAINING 9/15/16 | SKILL WORK 9/15/16-7/18/17 | STRENGTH WOD 9/15/16-/219 | WARM UP 9/15/16 |
METCON 9/15/16
(Time, Rx+, Rx2, Rx3)
35-30-25-20-15
Double Unders
HR Push Ups
Sit Ups
GOAL: Finish under 15 mins CAP off at 18 mins
Rx+: Sub Close Grip Bench Press 165#/115#
Rx: As written
Rx2: Sub Incline Push ups Single x 3
Rx3: Sub Incline or Band assisted Push ups, Single x 3
| 1st | 13:43 Rx | Jade Thu, Sep 15, 2016 | | 2nd | 14:30 Rx | Alicia B Thu, Sep 15, 2016 | | 3rd | 16:33 Rx2 | Lila Thu, Sep 15, 2016 | | 1st | 8:03 Rx | Eric F Thu, Sep 15, 2016 | | 2nd | 11:14 Rx | Seth B Thu, Sep 15, 2016 | | 3rd | 12:00 Rx | Nate D Thu, Sep 15, 2016 |
| Andrew R | 14:20 Rx2 | Single x 3 | | Jonathan K | 14:21 Rx | | | Eric F | 8:03 Rx | | | Steve M | 12:10 Rx | | | Justin S | 13:49 Rx | | | Eric M | 14:18 Rx | | | Carolyn | 14:17 | Butterfly kicks x3, hr knee push ups | | Katheryn | 17:06 Rx3 | | | Seth B | 11:14 Rx | Push ups suck | | Nate D | 12:00 Rx | Around 12 minutes. My timer stopped at 10:00 | | Mark Mit | 10:30 Rx2 | rx2 (single unders) | | Cody B | 13:46 Rx2 | 1/2 count DBL Unders | | Lila | 16:33 Rx2 | single x3 | | Ben H | 12:45 Rx | | | Jade | 13:43 Rx | | | Charlie | 20:00 Rx | | | Alicia B | 14:30 Rx | | | Emily Be | DNF Rx3 | | | Mark B | DNF Rx2 | |
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COMPETITORS TRAINING 9/15/16
(Time)
Week 1 of 4
A. E2MO2M for 6 rounds alternating
Powerclean-5-5-5-5-5-MR-from hang at 60%
Thruster-5-5-5-5-5-MR w controlled eccentrics 60%
Begin at 70% small jumps in weight, RESET EACH PC
B. Strengthcon:5-2 min rounds
Double Taps-12 reps
C&J-AMWAP
GOAL: 1,000#/600#
C. Metcon: Every 4 mins complete 2 rounds stay ahead of clock.
OHS-15 reps (95#/65#)
CTB Pull Ups-10 reps
Burpees-5 reps
GOAL: Finish 3 rounds(get to 12 min) Stop at 6 rounds if you make it that far and record your time.
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SKILL WORK 9/15/16-7/18/17
(Weight)
A1. Weighted Pull up-10-10-8-8-6-6-4-4
Paired with
A2. Ring Dip Hold at Full support-20 secs+5-10 sec negative.
*Increase in weight but keep bodyweight for Dip and work towards mature turnout ring out from body.
**For advanced gymnasty people perform
Strict Muscle Ups-1-3 reps every 90 secs for 10 rds
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STRENGTH WOD 9/15/16-/219
(Weight)
Week 1 of 4
Focus Deadlift and Push Press
A. Snatch (Full for those able)
3-3-3-3-3-3-3 @75-80% of Max
(Straightish sets reset each rep+5# for ALL)
B. EMOM for 10 mins
Push press
3 reps @75% Focus on position and BE EXPLOSIVE tngo use those hips!
C. Romanian Deadlift for flexible toes on plates)
10-10-10-10-10 (slight pause at bottom use straps and welcome to hamstring hell!)
10's at 50% on up go off of 95% off your DEADLIFT max
MR set RDL with pause below knee 3 secs @60% of 95% of your DL max.
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WARM UP 9/15/16
(Check In)
FOAM ROLL- Calves, Quads, Smash psoas with kb! Shoulder and chest smash-30-60 secs R/L
GROUP WARM UP
2-3 rds
Jump Rope-1 min(work some doubles)
Mtn Climber variations-30 secs
Push Up variations-30 secs
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Samson Stretch-20 secs R/L
Downward and Upward Dog-20 secs
then to rig
Band Face Pull and pulldown-10 reps
Hang from pull up bar-20 secs
Dip Hold-20 secs
Then 5-10 Strict Pull ups and Dips
COOLDOWN
Banded OH-2 mins
Barbell Bully for front of shoulders-2 mins
Band Hip stretch w twist-2 mins
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