WOD Blog
 | Thu, Sep 17 2015 |  |
| METCON 9/17/15 | SKILL 9/17/15 | WARM UP 9/17/15 |
METCON 9/17/15
(Time, Rx2)
4 rounds for time of
16-Single arm DB Push Press (Alternate as desired)
14-KTE
12-Hangpowersnatch
GOAL: Finish under 12 mins CAP off at 16 mins
Rx+: Sub Hang Squat Snatch 115#/75#, Sub Double KB 53#/35#
Rx: 100#/70#, 55#/35#
Rx2: 55#/35#, 35#/26#, SUB KTC
| 1st | 9:15 Rx | Julia Goldst Thu, Sep 17, 2015 | | 2nd | 16:00 Rx | Joslyn Thu, Sep 17, 2015 | | 3rd | 10:32 Rx2 | Carolyn Thu, Sep 17, 2015 | | 1st | 7:58 Rx | Seth B Thu, Sep 17, 2015 | | 2nd | 9:32 Rx | John Lu Thu, Sep 17, 2015 | | 3rd | 11:53 Rx | Robbie Thu, Sep 17, 2015 |
| Jonathan K | 11:57 Rx | | | Jared F | 14:54 Rx | | | Carolyn | 10:32 Rx2 | 45# | | Seth B | 7:58 Rx | | | Tracie | 13:10 Rx2 | 20# DB 55# snatch | | Tyler B | 13:50 Rx | | | Christopher G | 14:54 Rx2 | | | Joslyn | 16:00 Rx | through round 3; 7 hangpowersnatches | | Sarah K | 14:01 Rx2 | KTC, 55# snatch, 20# DB | | Robbie | 11:53 Rx | | | John Lu | 9:32 Rx | | | Marcelo | 12:00 Rx | | | Julia Goldst | 9:15 Rx | | | Amalia | 12:42 Rx2 | | | Anna H | 14:09 Rx2 | I think I did 5 rounds....so extra practice? | | Jacob W | 12:15 Rx | | | Hilo | 14:11 Rx2 | | | Mikayla | 15:29 Rx2 | 55# snatch, 35# dumbbell but dropped to 20# because I'm still sick |
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SKILL 9/17/15
(Weight)
First 10-15 mins off class practice
Split Jerks
If you have experience with this movement then try using Dumbbells and KB's or work
EMOM for 10 mins
1-4 reps with 65% of 1RM. Work on consistency, position and dropping deeper in split.
| Jonathan K | 245 Rx | Just messin with technique | | Jared F | 185 Rx | 4 rounds of 3 reps | | Jacob W | 185 Rx | Focus on speed | | Mikayla | 95 Rx | Could have added weight but still sick and felt fatigue early |
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WARM UP 9/17/15
(Time, Rx2)
FOAM ROLL-Any sore areas plus, Traps,Lats,Delts
GROUP WARM UP
PVC Passthroughs-10-15
Samson Stretch w PVC hands together-30 secs R/L
Burgener Warm Up-5 reps of each
OHS-10 reps
GM/Rows-10 reps
Press Complex w Split if athletes know it.
then Review Split Jerk w coaches lay down markers for Progression
Walk outs-5 times
Peter Pan Punch Outs-5 times
Split Jerk from back-5 times
Split Jerk from front-5 times
COOL DOWN
Lateral Opener- 2 mins R/L
Band OH Stretch-2 mins R/L
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