WOD Blog
 | Fri, Jun 15 2018 |  |
| METCON LADDER WITH A TWIST 6/15/18 | POWERCON 6/15/18 | WARM UP 6/15/18 | SHRED 6/15/18 |
METCON LADDER WITH A TWIST 6/15/18
(Reps, Rx+, Rx2, Rx3)
Deadlift/Box Over LADDER to 3RM Deadlift
Min 1: 18 reps-Deadlift (135#/95#)
Min 2: Box Overs-AMRAP (24''/20'')
Min 3: 15 reps-Deadlift (185#/125#)
Min 4: Box Overs-AMRAP (24''/20'')
Min 5: 12 reps-Deadlift (225#/155#)
Min 6: Box Overs-AMRAP (24''/20'')
Min 7: 9 reps-Deadlift (255#/175#)
Min 8: Box Overs-AMRAP (24''/20'')
Min 9: 6 reps-Deadlift (275#/195#)
Mins 9-16
with this time perform any order
Burpee Box Jumps-21 reps (30''/24'')
3RM Deadlift (MUST BE TNGO)
GOAL/SCORING: AMRAP of Box Overs+60 Deadlift reps+21 BBJ+3RM Weight
Example
Todd-78 Box Overs+60 Deadlifts+21 BBJ+425lbs=584 reps
Rx+: Start at 185#/125# end on 315#/215# before 3RM
Rx: As written
Rx2: Start at 95#/65# end on 255#/175#, STEP OVERS ALLOWED
Rx3: See below
9 min AMRAP
Deadlift 18-15-12-9-6 (3/4 BW/1/2 BW)
Box Overs or Step Overs-15-15-15-15-15-15 (20''/16'')
then 7 mins to perform 21 Burpees and find 3RM Tngo Deadlift
| 1st | 477 Rx+ | Taeja Fri, Jun 15, 2018 | | 2nd | 360 Rx+ | Katriel-Maria Fri, Jun 15, 2018 | | 3rd | 404 Rx | Janelle Fri, Jun 15, 2018 | | 1st | 599 Rx+ | Seth B Fri, Jun 15, 2018 | | 2nd | 591 Rx+ | Christopher T Fri, Jun 15, 2018 | | 3rd | 561 Rx+ | Jonathan K Fri, Jun 15, 2018 |
| Jonathan K | 561 Rx+ | 405 x3 | | eli r | 556 Rx | | | Cherise | 341 Rx | 35 BJO, 225 DL | | Lance | 463 Rx | | | Vince | 406 Rx | | | Katheryn | 328 Rx2 | | | Christopher T | 591 Rx+ | | | Seth B | 599 Rx+ | 87+60+21+432# | | Katriel-Maria | 360 Rx+ | 43 bjo and 235# dL running with interference by bode | | Keith C | 345 Rx2 | | | Taeja | 477 Rx+ | 86 BJ, 60 DL, 310# | | Janelle | 404 Rx | 58 BJ's, 60 DL's , 265# | | Jonathan A | 360 Rx2 | |
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POWERCON 6/15/18
(Weight, Rx+, Rx2, Rx3)
Week 5 deload Week 6 MAX.
E2MO2M 6 rds
1st 3 rounds- 2 Box Jumps AHAP-2 Powersnatch+OHS+Plank-30 secs*
2nd 3 rounds: 2 Box Jumps AHAP-2 Powerclean&PJ+Side Plank 15* secs R/L
AHAP(As High As possible)
Using 1 Barbell do 70-75% of your Snatch and then C&J Straightish sets, focus on positions and moving explosively.
*Isometric Abs are optional
GEAR UP FOR OLYMPIC LIFTING TOTAL MONDAY!
| eli r | 125/155 Rx | | | Taeja | 125/155 Rx | | | Janelle | 105/135 Rx | | | Deven D | 135/200 Rx | |
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WARM UP 6/15/18
(Check In)
FOAM ROLL-Lats,Quads,Glutes,Hamstrings
GROUP WARM UP
Hop in place-20 secs
Hop side to side-20 secs
Foursquare Hops-20 secs
Burpee to Jump Squat-20 secs
then
PVC Passthroughs-10 reps
PVC OHS-5 reps
Step Overs-10 reps
Box Overs-5 reps
----------------------
Banded GM-15reps
Stationary Inchworms-5 reps
Then line up and Deadlift the ladder
7-5-3-2-1
Use this to help to decide what level
Do metcon first then after short break POWERCON or
DO EMOM 8 mins BOX JUMP-3 reps AHAP only.
INDIVIDUAL COOLDOWN
Reverse Hyper-2x20 reps
Banded Hip Stretch-2 mins R/L
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SHRED 6/15/18
(Check In)
WARM UP with THE TODD
WORKOUT: 3-7 min rounds
Run-800 m
Wallball-50 reps
with time left AMRAP of Double Unders
Run-800 m
KB Swing-50 reps
with time left AMRAP of Double Unders
Run-800 m
Box Jump-50 reps
with time left AMRAP of Double Unders
ROMWOD
Lower body something with calves
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