WOD Blog
 | Mon, Jan 18 2016 |  |
 | Happy Birthday: Grant H |
| WEIGHTLIFTING 1/18/16 | METCON 1/18/16 | WARM UP 8/14/17 | COMPETITORS CLASS WEEK 1 ROAD TO THE OPEN!!!! | Other Results |
WEIGHTLIFTING 1/18/16 (Weight) Week 3 of Cleans!!! 2 position clean Mid thigh-1st Floor-2nd Begin at 75% and build up to heaviest complex possible
| 1st | 145 Rx | Brittanee Mon, Jan 18, 2016 Belinda Mon, Jan 18, 2016 Katriel-Maria Mon, Jan 18, 2016 | | 2nd | 140 Rx | Cherise Mon, Jan 18, 2016 | | 3rd | 130 Rx | Saori Mon, Jan 18, 2016 | | 1st | 255 Rx | Tyler B Mon, Jan 18, 2016 | | 2nd | 245 Rx | Jonathan K Mon, Jan 18, 2016 | | 3rd | 225 Rx | Lance Mon, Jan 18, 2016 Scott Chr Mon, Jan 18, 2016 Kevin S Mon, Jan 18, 2016 |
| Jonathan K | 245 Rx | | | Selleck | 155 Rx | max | | Parker | #130x2 Rx | Woooo! | | Sterling | 175 Rx | | | Linda | 90# 1rm Rx | | | Joslyn | 100# Rx | | | Cherise | 140 Rx | | | Carolyn | 105 Rx | 110 fail | | Tom R | 140 Rx | | | Katriel-Maria | 145 Rx | It was not awesome. Had a hard time from the floor. | | Carl | 195 Rx | | | Bill | 145 Rx | | | Tyler B | 255 Rx | | | Scott B | 175 Rx | Gotta watch form on GTClean | | Katie B | 100 Rx | | | Charlie | 165 Rx | | | Kevin S | 225 Rx | | | Saori | 130 Rx | | | Bailey J | 125 Rx | | | Robbie | 205 Rx | | | Corin | 125 Rx | 135 from the floor but couldnt get it from my knee. | | Scott Chr | 225 Rx | 225 2 position squat clean, 235 power clean | | Belinda | 145 Rx | | | Ashley Al | 125 Rx | | | Brittanee | 145 Rx | | | Keith C | 125 Rx | | | Lance | 225 Rx | 2 position power clean | | Ammon C | 120 Rx | |
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METCON 1/18/16 (Time, Rx+, Rx2, Rx3) TTB-30 reps ----------------- 21-15-9 reps Lateral Burpee Thruster ----------------- TTB-30 reps GOAL: Finish under 12 mins CAP off at 16 mins Rx+: 115#/75# Rx: 95#/65# Rx2: 75#/55#, KTC Rx3: 75#/55#, Sub Push press and Sit Ups
| 1st | 10:24 Rx+ | Julia Goldst Mon, Jan 18, 2016 | | 2nd | 12:26 Rx+ | McKenna P Mon, Jan 18, 2016 | | 3rd | 13:14 Rx | Bailey J Mon, Jan 18, 2016 | | 1st | 11:02 Rx+ | Seth B Mon, Jan 18, 2016 | | 2nd | 12:38 Rx+ | Todd N Mon, Jan 18, 2016 Charles G Mon, Jan 18, 2016 | | 3rd | 13:36 Rx+ | David P Mon, Jan 18, 2016 |
| Jonathan K | 15:58 Rx | thrusters from the back (sore shoulder) | | Charles G | 12:38 Rx+ | | | Selleck | 16 Rx2 | modified - not full squat | | Steve M | 13:56 Rx | | | Parker | 14:30 Rx2 | Modified due to injury 15x9x5 | | Tom R | DNF Rx | KTC hurt shoulder- lame effort | | Eric M | 11:30 Rx | | | Sterling | DNF Rx | I got through 15 burpies. | | Linda | 12:57 Rx2 | | | Joslyn | 15:00 Rx2 | | | Cherise | 16:00 Rx2 | DNF; | | Carolyn | 14:07 Rx2 | | | Carl | 16:00 Rx | DNF last TTB | | Katriel-Maria | 15:52 Rx | | | Bill | 16 Rx2 | dnf - last ktc | | Tyler B | 14:28 Rx | | | Scott B | 15:22 Rx2 | 65# | | Katie B | 15:05 Rx2 | | | Charlie | 15:47 Rx2 | I can't do TTP | | Kevin S | Dnf Rx | Got 17 ttb on second round | | Julia Goldst | 10:24 Rx+ | | | Saori | 14:08 Rx | | | Bailey J | 13:14 Rx | | | Robbie | 9:14 Rx | | | Corin | DNF Rx2 | knees to chest and 55lbs | | Scott Chr | 13:18 Rx | | | Todd N | 12:38 Rx+ | | | Belinda | 19:01 Rx | | | Seth B | 11:02 Rx+ | JULIA!!!! | | McKenna P | 12:26 Rx+ | after a 20 min Strengthcon | | David P | 13:36 Rx+ | Strengthcon of doom | | Ashley Al | 14:29 Rx2 | | | Brittanee | 13:35 Rx3 | 55#FS (wrists hurt), 30KTC, 30 lying TTB | | Keith C | 16:00 did not finish the last 30TTB Rx2 | | | Lance | 14:47 Rx2 | | | Covi | 14:20 Rx2 | 65lb thruster, ktc |
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WARM UP 8/14/17 (Check In) FOAM ROLL-Forearms,Traps,Quads,Lats GROUP WARM UP Row-500 m or Jog 500 m then Samson Stretch-30 secs R/L Spiderman to Hammy-15 secs of each R/L -------------------------- 3 rounds SDHP- 7 reps Front Squat-7 reps Bar Facing Burpees-7 reps (over your barbell) Hanging Hollow Rocks-3-TTB-3 KTE-3 reps -------------------------- Barbell Row-10 reps Hangclean High Pulls-5 reps 2 position powerclean-3 of each COOL DOWN Couch Stretch-2 mins Partner Shoulder Stretch-2 mins
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COMPETITORS CLASS WEEK 1 ROAD TO THE OPEN!!!! (Time) A. Powerclean 20 mins to Build up to heavy 3RM then perform 1 set of Max consecutive TNGO reps at 70% of that using 2 position style. B. Strengthcon- 5-3 mins rounds with 1 min rest between Games Standard HSPU-15 reps Wallballs-15 reps 20#/14#-10'/9' Squat Clean & Jerk-AMRAP w time remaining using BW/.75 BW REST 1 min GOAL: Complete 15 reps of SQ&J C. Metcon 30-TTB --------- 21-15-9 Lateral Burpee Thruster (115#/75#) --------- 30-TTB GOAL: Sub 12 CAP at 16 mins D. (optional for extra work in AM sesh) Push Press-4x5 Pendley Rows-4x8 GHD Sit Ups-4x20 or Weighted Plank-4x20 secs
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