WOD Blog
 | Fri, Aug 28 2015 |  |
| SKILL 8/28/15 | METCON 8/28/15 | WARM UP 7/5/16 | Other Results |
SKILL 8/28/15
(No Results Tracked)
Spend 14-20 mins practicing
Handstand Push Up-Handstand Walk or Handstand
Instructions: Work with a partner for spotting if necessary.
Record what you did in notes.
Examples:
Every 2 mins for 14-20 mins Handstand Walk-25-50 ft.
OR
EMOM for 14-20 mins
Wall Climb and hold for 5-10 secs
OR
5 sets of Max Strict Reps
HSPU begin at 6' deficit then 4'-2'-Floor-Abmat
REST 2-3 mins between sets.
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METCON 8/28/15
(Weight)
AMRAP in 15 mins
5-Pull Ups
10-Push Ups
Run-100 m
Every 3 rounds complete
3-Snatches(You decide style)
GOAL: Lift over 1350#/900#
Rx+: Use 80% of your Estimated 1RM Full Snatch ONLY
Rx: Use 70% of your Estimated 1RM
Rx2: You choose the weights. Sub Band assisted strictpull ups
| 1st | 945 Rx | Julia Goldst Fri, Aug 28, 2015 | | 2nd | 690 Rx | Jasmine Fri, Aug 28, 2015 | | 3rd | 540 Rx | Carolyn Fri, Aug 28, 2015 | | 1st | 1915 Rx | Seth B Fri, Aug 28, 2015 | | 2nd | 1665 Rx | Charles G Fri, Aug 28, 2015 | | 3rd | 1640# 205x8 Rx | Todd N Fri, Aug 28, 2015 |
| Charles G | 1665 Rx | Body Weight | | Jonathan K | 1485 Rx | 165x9 | | Carl | 945 Rx | | | Grant G | 1035 Rx | | | Jared F | 1125 Rx | | | Katriel-Maria | 510 Rx | had to stop 9 minutes in because baby | | Tracie | 390 Rx | 7RDs +5 pullups | | Holly H | 510 RX Rx | | | Brandon He | 1161 Rx | 1st set 188 2nd set 199 | | Jared A | 1095 Rx | | | Carolyn | 540 Rx | 60# could have gone a lot heavier | | Scott B | 690 Rx | Rx+, 115# | | Jacob L | 1215 Rx | Rx+ #135 60 meters short of adding 405# I just needed 30 more seconds | | Julia Goldst | 945 Rx | | | Seth B | 1915 Rx | | | Jasmine | 690 Rx | Ouch | | Robbie | 1380 Rx | | | Todd N | 1640# 205x8 Rx | Should have used lower weight the last set to complete 9reps. | | Saori | 510 Rx | 5 push ups |
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WARM UP 7/5/16
(Check In)
FOAM ROLL-Glutes,Quads,Hamstrings,Calves
GROUP WARM UP-
3 rounds
Jumping jacks-10 reps
Wallballs-7 reps
Mtn Climbers-15 reps
-------------------
then w a barbell
GM-30 secs
Bent over row-30 secs
Overhead Squat-30 secs
Burgener Warm Up with barbell
3 position Snatch or complex practice and review
COOL DOWN-
With partner Anchored T-Spine-4 mins
Couch Stretch-2 min R/L
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