WOD Blog
 | Fri, Nov 20 2015 |  |
| METCON 11/20/15 | WEIGHTLIFTING 11/20/15 | WARM UP 6/7/17 |
METCON 11/20/15
(Time, Rx+, Rx2, Rx3)
75 Thrusters
EMOM complete 5-Ring Dips
GOAL: FInish under 8 mins CAP off at 11 mins
Rx+: DB 55#/35# Pair, Sub 5 HSPU
Rx: 85#/55#
Rx2: 75#/55#, Sub Reg Push Ups
Rx3: Coach choose's weight, Sub Incline Push Ups
| 1st | 9:37 Rx2 | Saori Fri, Nov 20, 2015 | | 2nd | 10:49 Rx2 | Joslyn Fri, Nov 20, 2015 | | 3rd | 11:00 Rx2 | Cherise Fri, Nov 20, 2015 | | 1st | 4:58 Rx | Robbie Fri, Nov 20, 2015 | | 2nd | 7:50 Rx | Eric M Fri, Nov 20, 2015 | | 3rd | 11:00 Rx2 | Tom R Fri, Nov 20, 2015
Scott B Fri, Nov 20, 2015 |
| Eric M | 7:50 Rx | #foreignfigures #shameless #promotion | | Brittany B | 4:48 Rx3 | 35#, knee pushups | | Tracie | 9:46 Rx3 | 35# girl push ups | | Scott B | 11:00 Rx2 | 47 reps 75#/pushups | | Tom R | 11:00 Rx2 | 50 with pushups | | Cherise | 11:00 Rx2 | DNF; 55#, inclined pu | | Saori | 9:37 Rx2 | 55# Push ups | | Joslyn | 10:49 Rx2 | | | Robbie | 4:58 Rx | |
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WEIGHTLIFTING 11/20/15
(Weight)
with it.
Snatch
Powersnatch
Snatch High Pull
Spend 15 mins to work up to a heavy 3 set. Resetting each rep. then 3-3-3 with 20# less
| 1st | 95 Rx | Cherise Fri, Nov 20, 2015
Brenda L Fri, Nov 20, 2015 | | 2nd | 75# Rx | Joslyn Fri, Nov 20, 2015
Brittany B Fri, Nov 20, 2015 |
| Brenda L | 95 Rx | | | Brittany B | 75# Rx | | | Cherise | 95 Rx | 1 rep @ 105 | | Joslyn | 75# Rx | |
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WARM UP 6/7/17
(No Results Tracked)
FOAM ROLL-Calves, Ant Tib,Delts.Traps, use lacrosse ball on smaller muscles 10-20 passes.
GROUP WARM UP
2 rds
Jumping Jacks-20 reps
Deadlift-12 reps
HangPowerclean-9 reps
Jerk-6 reps
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Hip Rotations-20 R/L
Pray Pose-30 secs
Push Ups-30 secs
PVC Passthroughs-10-15
OHS-10-15
Burgener Warm up-5 at each
3 position Snatch-5 of each
Snatch Grip PP-5
OHS or Snatch Balance-5 reps
COOLDOWN
Hug a MB rollout Mid/Upper back-30 passes side to side
Anchored T-Spine-2 mins
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