WOD Blog

Wed, Jun 17 2020

Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION

Most Recent Benchmark:
KAREN 12-28-20 on May 20, 2024 (630 days ago)

WARM UP 6-17-20

STRENGTH WORK (AFTER upper pull-push)

LEVEL METHOD TESTING UPPER PUSH 2-7-20

LEVEL METHOD TESTING UPPER PULL 2-7-20

METCON 6-17-20

WARM UP 6-17-20

(Check In)
WARM UP

2 sets:

Air Squat-10 reps
Strict Press-10 reps
Snatch Grip Deadlift-5 reps
Hang Snatch High Pull-5 reps
Push Up-5 reps
---------------------------
Stationary Inchworm Into Upward Dog-5 reps
YTW's-10 reps each
Side Plank-20 secs R/L
---------------------------
Chin Over Bar Hold-20 secs
Scap Pull-10 reps
---------------------------
Explain Upper Pull and Upper Push!

COOLDOWN

Overhead Stretch-1 min R/L x 2 sets
Banded Bully-1 min R/L 2 sets

Vince

Yes

yes

STRENGTH WORK (AFTER upper pull-push)

(Reps)
22 minute timer:

If athletes have extra time after testing their upper pull and push have them work on one of the following:

*Accumulate 30 ring rows and 30 bench dips
*Accumulate 30 ring dips/30 strict pull ups (use a band if needed)
*Accumulate 30 Ring Muscle Up turnovers+False Grip Holds
*Complete 3-5 sets of 1 strict ring muscle up into MAX consecutive kipping.

1^st

1 pull up Rx

Collin S Wed, Jun 17, 2020

Collin S

1 pull up Rx

.3x197 (bw) = 60 lb weight

LEVEL METHOD TESTING UPPER PUSH 2-7-20

(Weight)
22 min timer (for upper pull and upper push)

A. Establish UPPER BODY PUSH LEVEL

You will either be performing incline push ups, TABATA push ups, strict press with DB's, Strict HSPU's, or a strict press with a barbell. For those that may be performing the strict press options, please weigh yourself before testing. Ask your coach for help determining what level might be an appropriate starting point for you.

Planned: Wed,Oct21,2020 Wed,Jun17,2020 Fri,Feb7,2020 Thu,Sep12,2019 Thu,May16,2019 Thu,Feb7,2019

Today

All Time

1^st	165 Rx	Conor T Wed, Jun 17, 2020 Derek M Wed, Jun 17, 2020
2^nd	125 Rx	Shane Wed, Jun 17, 2020
3^rd	9 strict handstand pushups Rx	Andrew R Wed, Jun 17, 2020

1^st	107 Rx	Kirklin Thu, Sep 12, 2019
2^nd	105 Rx	Janelle Fri, Feb 7, 2020
3^rd	95 Rx	Rachel T Wed, Oct 21, 2020
1^st	185 Rx	Bj Wed, Oct 21, 2020
2^nd	175 Rx	Conor T Wed, Oct 21, 2020 Ian Wed, Oct 21, 2020
3^rd	165 Rx	Derek M Wed, Jun 17, 2020

Shane	125 Rx
Wayne	6	6 pushups to 24' Y Lvl 1
Derek M	165 Rx
Conor T	165 Rx
Andrew R	9 strict handstand pushups Rx

LEVEL METHOD TESTING UPPER PULL 2-7-20

(Weight)
22 minute timer (for upper pull and upper push)

Establish UPPER BODY PULL LEVEL

Look at the map by the computer screen. Work up to the highest color level you can achieve, then RECORD YOUR SCORE ON THE LEVEL METHOD APP!

Planned: Wed,Oct21,2020 Wed,Jun17,2020 Fri,Feb7,2020 Fri,Sep27,2019 Thu,Feb7,2019

Today

All Time

1^st	100# Rx	Derek M Wed, Jun 17, 2020
2^nd	90 Rx	Conor T Wed, Jun 17, 2020
3^rd	75# Rx	Vince Wed, Jun 17, 2020

1^st	50 Rx	Janelle Fri, Feb 7, 2020
2^nd	30 Rx	Rachel T Fri, Feb 7, 2020
3^rd	26 Rx	Kirklin Fri, Feb 7, 2020
1^st	107 Rx	Grant H Thu, Feb 7, 2019
2^nd	105 Rx	Seth B Thu, Feb 7, 2019
3^rd	100# Rx	Derek M Wed, Jun 17, 2020

Vince	75# Rx	2 strict pullups. New level Black III
Collin S	.3x197=60 lbs Rx	1 rep max
Shane	35 Rx
Wayne	15 Sec	Yellow II Deadhang hold
Derek M	100# Rx
Conor T	90 Rx
Andrew R	57.5 Rx

METCON 6-17-20

(Reps, Rx+, Rx2, Rx3)
1 min ON/30 secs OFF x 10 sets, alternating between couplets (5 each)

1. 12 Hang Powersnatch+Push Press OR HSPU w/ time remaining
2. 15 Push Ups+Air Squats w/ time remaining

Score=air squats+Push Press added together!

Tip: Ideally you should complete the buy in movement very quickly and then complete large sets on the push press/HSPU and don't stop moving on the air squat!

Brown Rx+: Sub Ring Dips for Push Ups, 95#/65#

Purple Rx: 95#/65#

Blue Rx2: 75#/55#, sub incline push up

Orange Rx3: Sub 10 HPS, 45#/35#, sub 12 incline push ups

Yellow MODWOD: Sub DB Hang Powersnatch (6 R/L), Sub 10 Incline Push Ups, Air Squat to Box

1^st	101 Rx2	Kirklin Wed, Jun 17, 2020
2^nd	98 Rx2	Rachel T Wed, Jun 17, 2020
1^st	218 Rx+	Conor T Wed, Jun 17, 2020
2^nd	144 Rx+	Steve M Wed, Jun 17, 2020
3^rd	63 Rx+	Derek M Wed, Jun 17, 2020

Kirklin	101 Rx2	Normal PU
Vince	193 Rx2	regular pushups, 4 rounds of strict press because I am as sharp as a marbletion
Collin S	108 Rx2
Shane	106 Rx
Wayne	32	Yellow
Steve M	144 Rx+
Rachel T	98 Rx2
Derek M	63 Rx+
Conor T	218 Rx+
Andrew R	73 Rx
David R	60 Rx+
Nate D	172 Rx
Todd N	208 Rx	50-45-40-37-36

WOD Blog

Wed, Jun 17 2020

WARM UP 6-17-20

STRENGTH WORK (AFTER upper pull-push)

LEVEL METHOD TESTING UPPER PUSH 2-7-20

LEVEL METHOD TESTING UPPER PULL 2-7-20

METCON 6-17-20

5.0

lizzy matthews

Wes

Amber Wardrop

Sean hanson

Brian Young