WOD Blog
 | Tue, Apr 10 2018 |  |
| ABCON &/OR SKILL 3/23/18 AFTER METCON | METCON 4/10/18 | SHRED 4/10/18 | WARM UP 4/10/18 | 5PM WEIGHTLIFTING WOD 4/10/18-6/25/18 |
ABCON &/OR SKILL 3/23/18 AFTER METCON
(Check In)
with a 15 min timer perform
5 rds
L-sit Hold-20 secs
Strict TTB-7 reps
(floor)Hollow Rocks-14 reps
Toe Touches-21 reps
REST 2
and/or
collect
10 rope climbs(MIx up grips and style)
30-Rollouts or GHD Sit Up
Pistols if you skipped this monday-50 reps R/L(Work on progressions or add weight)
| Vince | Yes | 3 rnds | | Seth B | Yes | 3rds then stopped cuz depression | | Hayleigh | Yes | |
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METCON 4/10/18
(Weight, Rx+, Rx2, Rx3)
With a 20 min timer perform
Row-1000 m OR Run-800 m OR Bike 1.5 miles
50-TTB
40-Box Jumps (24''/20'')
30-CTB Pull Ups
20-SDHP(115#/75#)
10-Bar Muscle Ups OR Ring Muscle Ups
w any time remaining
Squat Snatch-10 reps for max total weight but only 10 reps all warm up sets count as part of 10 if you choose to do them.
GOAL: Finish chipper and move 1350#/900#
SCORE: Total number of Snatches combined Ex.
Alyssa-100/100/110/110/115/120/125/300=1,080#
Rx+: Add in 5 Rope Climbs 15' before snatches everything else the same.
Rx: As written
Rx2: 800 row/Run 600m/Bike 1 mile/KTC or Sit ups, and sub jumping bmu
Rx3: same as rx2 end w Powersnatch
| 1st | 1070 Rx | Sarah D Tue, Apr 10, 2018 | | 2nd | 950 Rx2 | Alyssa C Tue, Apr 10, 2018 | | 3rd | 65 Rx3 | Hayleigh Tue, Apr 10, 2018 | | 1st | 1820 Rx | David P Tue, Apr 10, 2018 | | 2nd | 1650 Rx | Seth B Tue, Apr 10, 2018 | | 3rd | 675 Rx | Scott Chr Tue, Apr 10, 2018 |
| Alyssa C | 950 Rx2 | RX2= pull upd and BMU's | | Cherise | 0 DNF Rx2 | 800m, box jumps, ring rows, 75#, jump PU | | Vince | 225 Rx2 | 800M, box jumps, jpu, 95# SDHP, JBMU, 75# snatch | | Seth B | 1650 Rx | Really exhausted | | Julia Goldst | 980 | All Rx but sub OHS for snatch (95x7, 105x3) | | Scott Chr | 675 Rx | 135x5 | | Sarah D | 1070 Rx | | | Benjamin Ru | 650 | I'm back! | | Deven D | 345 Rx | | | Keith C | 750 Rx2 | | | Taeja | 0 Rx | No BMUs | | David P | 1820 Rx | Finished the first part in 13 min | | Hayleigh | 65 Rx3 | |
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SHRED 4/10/18
(Rounds)
WARM UP with TODD or KARA
WORKOUT: Death by...
Every 2 mins for ALAP up to 26 mins
TTB-4 reps
DB GTO-8 reps
Jump Lunges-10-reps
Every round increase reps on each by 1-2 reps coach will help decide.
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WARM UP 4/10/18
(Check In)
FOAM ROLL-Full body especially, Calves,Chest,Lats,
GROUP WARM UP
Machine-20-30 cals
Jog-400 m
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Hanging Hollow/KTC/leg raise/TTB-3 reps
Step Ups and or Box Jumps-15 reps
Banded SDHP-15 reps
Band Passthroughs-10 rep
Strict Pull Ups-5 reps
Jumping BMU-3 reps
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GM/Snatch Grip DL/Row-5 reps
3 position snatch-3 reps
Work up to what you plan for metcon.
INDIVIDUAL COOLDOWN
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5PM WEIGHTLIFTING WOD 4/10/18-6/25/18
(Weight)
WARM UP
Row-500 m
OH DB Carry-40 m 50/35# each arm
Walking OH Lunges-20 m
Banded Side Shuffles-20 reps R/L
GHD Hip Extension or Band GM-20 reps
Clean Grip Rows-10 reps
Clean Grip Deadlift-10 reps
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A. Clean Complex
Mid Thigh Clean-1 rep
Below Knee Clean-1 rep
Front Squat-1 rep
Squat Clean-1 rep
Start at 50% build up within 7 sets to AHAP.
B. Split Jerk or Push Jerk
3-3-3-3-3
Each rep perform extra dip then slight pause before jerk and before recovery.
55% on up to 75%
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