WOD Blog
 | Thu, Sep 10 2015 |  |
| METCON 9/10/15 | SKILL 9/10/15 | WARM UP 9/10/15 |
METCON 9/10/15
(Time, Rx2)
SDHP-10-20-30-40-30-20-10 reps
Run-100-200-300-400-300-200-100 m
GOAL: Finish under 15 mins CAP off at 17 mins.
Rx+: Sub KB Snatch 70#/44# Alternate as desired
Rx: 75#/55#
Rx2: 55#/35#
| Jacob L | 15:05 Rx | | | Eric M | 17:02 Rx | | | Brenda L | DNF ruby baby drama Rx | | | Hilo | 17:00 DNF Finished 2nd 300m Rx2 | | | Jacob W | 17:00 dnf , mdl of 50 mtr run Rx | | | Robbie | 14:32 Rx | | | Carolyn | 17:00 Rx | 65# finished downhill 30's | | Scott B | 17:00 Rx | Got to 40's |
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SKILL 9/10/15
(Weight)
EMOM for 16 mins perform
EVEN mins
Snatch Complex*
Snatch Deadlift-1 rep
Snatch High Pull from 2' Below knees-1 rep
Mid thigh Powersnatch-1 rep
Overhead Squat-1 rep
ODD mins
Hollow Rocks-10-20 reps
*Peform snatch complex at a weight between 65-75% of 1RM
| 1st | 70# Rx | Carolyn Thu, Sep 10, 2015 | | 2nd | 65 Rx | Brenda L Thu, Sep 10, 2015 | | 1st | 155 Rx | Jacob W Thu, Sep 10, 2015
Jacob L Thu, Sep 10, 2015 | | 2nd | 120# Rx | Eric M Thu, Sep 10, 2015 |
| Jacob L | 155 Rx | | | Eric M | 120# Rx | | | Brenda L | 65 Rx | | | Jacob W | 155 Rx | | | Carolyn | 70# Rx | Did squats with PVC |
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WARM UP 9/10/15
(Check In)
FOAM ROLL-Forearms, traps, lats use softball or lacrosse ball
GROUP WARM UP
Jog 400 m
PVC Passthoughs-10-15
Burgener Warm up-5 reps
OHS-5-10 reps
Review todays complex w barbel
Spend 5 mins warming up before starting as a class
COOLDOWN
Traps Smash-1-2 mins R/L
Anchored T-spine-2 mins
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