WOD Blog
 | Thu, Aug 20 2015 |  |
| Thursday 8/20/15 | Skill 8/20/15 | Warm Up 8/20/15 |
Thursday 8/20/15
(Reps, Rx2)
Tabata Mod!
(30 secs ON/30 secs OFF=1 round)
4 rounds EACH in order of
Box Jump
Push Jerk
SDHP
GOAL: 42 reps+
Rx+: Sub KB's 44# pair /26# pair, 24'20'
Rx: 85#/55#, 24'/20'
Int is now Rx2: 55#/35#
| 1st | 47 Rx | Julia Goldst Thu, Aug 20, 2015 | | 2nd | 45 Rx | Katriel-Maria Thu, Aug 20, 2015 | | 3rd | 43 Rx | Saori Thu, Aug 20, 2015 | | 1st | 49 Rx | Seth B Thu, Aug 20, 2015 | | 2nd | 44 Rx | Todd N Thu, Aug 20, 2015 | | 3rd | 40 Rx | Jared F Thu, Aug 20, 2015 |
| Jared F | 40 Rx | | | Jonathan K | 38 Rx | 95# pj and sdhp | | Katriel-Maria | 45 Rx | SOOO close to the goal | | Tracie | 32 Rx | | | Scott B | 30 Rx | 12, 8, 10 | | Keltzie | 37 Rx | | | Sterling | 30 Rx | | | Carolyn | 36 Rx | | | Saori | 43 Rx | Ahhhh! Totally messed up the strategy part!!!! | | Seth B | 49 Rx | should have done 15 box jumps.. but I did Handstand walk 26 feet! PR | | Charlie | 28 | IM A BEAST! | | Grant G | 34 Rx | | | Jared A | 34 Rx | | | Todd N | 44 Rx | 95# PJ & SDHP 12. 20, 12 | | Julia Goldst | 47 Rx | | | Jacob L | 34 Rx2 | #135 pounds 14, 11, 9 | | Sarah Wh | 30 Rx | |
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Skill 8/20/15
(Time)
EMOM for 12 mins
EVENS: Powersnatch-3 reps
ODDS: Overhead Squat-5 reps
@65-75% of 1RM, pause in bottom of squat for 2 count on each rep.
| 1st | 65 Rx | Saori Thu, Aug 20, 2015 | | 2nd | 75# | Katriel-Maria Thu, Aug 20, 2015 | | 3rd | 12:00 | Carolyn Thu, Aug 20, 2015 | | 1st | 75# Rx | Scott B Thu, Aug 20, 2015 | | 2nd | 12:00 Rx | Jared A Thu, Aug 20, 2015
Sterling Thu, Aug 20, 2015 | | 3rd | 9:24 | Christopher G Thu, Aug 20, 2015 |
| 1st | 65 Rx | Saori Thu, Aug 20, 2015 | | 2nd | 75# | Katriel-Maria Thu, Aug 20, 2015 | | 3rd | 12:00 | Carolyn Thu, Aug 20, 2015 | | 1st | 60' feet Rx | Jacob L Fri, Aug 28, 2015 | | 2nd | 75# Rx | Scott B Thu, Aug 20, 2015 | | 3rd | 12:00 Rx | Jared A Thu, Aug 20, 2015
Sterling Thu, Aug 20, 2015 |
| Katriel-Maria | 75# | didn't super pause on squats...cause i super can't. | | Scott B | 75# Rx | | | Sterling | 12:00 Rx | #75 | | Carolyn | 12:00 | 55# snatch, 35#oH squat...my body refuses to do these! 😰 | | Saori | 65 Rx | Feeling stable with #65. Pretty happy, because I used to feel #55 was hard. | | Jared A | 12:00 Rx | | | Christopher G | 9:24 | baseline workout |
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Warm Up 8/20/15
(Check In)
FOAM ROLL: Traps,Lats,Delts,Calves use lacrosse ball for small muscles
GROUP WARM UP
Row-500 m
Jog-400 m
PVC Passthroughs
Burgener Warm up
OHS-10-15 reps
3 Position Snatch
Side Plank-20 secs R/L
COOLDOWN:
Hamstring Stretch-2 mins
Wall Squat-2 mins
Calf/Upper Back Smash- 2 mins
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