WOD Blog
 | Fri, Jan 22 2016 |  |
| COMPETITORS CLASS Day 4 ROAD TO THE OPEN!!!! | METCON 1/22/16 | WEIGHTLIFTING 1/22/16 | WARM UP 2/23/16 |
COMPETITORS CLASS Day 4 ROAD TO THE OPEN!!!! (Time) Muscle Ups-20 mins to build up to as many reps as possible (This will be different for everyone) Skillcon: 7 rounds of Powersnatch-5 reps @ 70% of powersnatch 1 RM Sprint 20 m HSPU-7 reps Sprint 20 m back to barbell Rest 1 min GOAL: Stay within 5 secs for each round and finish under 13 mins Metcon: 10 min AMRAP 15-Pull Ups 30-Double Unders GOAL: Finish over 7 rounds
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METCON 1/22/16 (Reps, Rx+, Rx2, Rx3) AMRAP in 10 mins of HSPU-5 reps Hangpowersnatch-7 reps GOAL: Perform over 100 reps Rx+: Squat Snatch 135#/95#, Deficit 6''/4'' Rx: 115#/75# Rx2: 85#/55# Sub push ups Rx3: 65#/35#, Sub Incline Push Ups
| 1st | 65 Rx | Saori Fri, Jan 22, 2016 | | 2nd | 131 Rx2 | Covi Fri, Jan 22, 2016 | | 3rd | 123 Rx2 | Belinda Fri, Jan 22, 2016 | | 1st | 60 Rx+ | Charles G Fri, Jan 22, 2016 | | 2nd | 101 Rx | John Lu Fri, Jan 22, 2016 | | 3rd | 99 Rx | Todd N Fri, Jan 22, 2016 |
| Jonathan K | 65 Rx | | | Selleck | 101 Rx2 | | | Belinda | 123 Rx2 | | | Spencer Da | 101 Rx2 | Rx2+ 95# half HSPU/PU | | Charles G | 60 Rx+ | | | Sandra D | 101 Rx2 | | | Tracie | 80 Rx2 | | | Spencer Ch | 65 Rx2 | 75# | | Cherise | 75 Rx2 | 75#, push ups | | Riley | 101 Rx3 | | | Tyler M | 41 Rx | | | Sterling | 43 Rx2 | #95, I did 8 HSPU and did regular PU for the rest. | | Carolyn | 65? | 60# (played with weight)sad strict PU | | Scott B | 44 Rx2 | 115#, 2 x HSPU mats | | Saori | 65 Rx | | | Bill | 88 Rx3 | | | Corin | 80 Rx2 | HSPU with 2 ab mats | | Parker | 28 Rx | Dropped weight on snatches because they are suckishly uncomfortable. | | Katriel-Maria | 65 | rx weight but plate+abmat on hspu | | Todd N | 99 Rx | | | Carl | 87 Rx2 | | | Diane | 101 Rx3 | | | Keith C | 60 Rx3 | | | Charlie | 96 Rx2 | Snach 95 pounds | | Aaron F | 69 | 95 lb, sub PU for HSPU | | John Lu | 101 Rx | | | Covi | 131 Rx2 | 1 snatch shy of 11 rounds | | Joslyn | 72 Rx2 | HSPU with 3 mats | | Ammon C | didn't keep track just worked hard. Rx3 | didn't keep track just worked hard. |
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WEIGHTLIFTING 1/22/16 (Weight) Front Squat (Week 3) Build to heavy 2 set (score this) Double Pause Front Squats 5x2 reps @70%+ of what you hit for 2 Half way down for 2-3 sec and in bottom 2-3 secs then EXPLODE UP!
| 1st | 200 Rx | Cherise Fri, Jan 22, 2016 | | 2nd | 195 Rx | Covi Fri, Jan 22, 2016 | | 3rd | 175 Rx | Katriel-Maria Fri, Jan 22, 2016 Belinda Fri, Jan 22, 2016 | | 1st | 305 Rx | Jonathan K Fri, Jan 22, 2016 | | 2nd | 295 Rx | Kevin S Fri, Jan 22, 2016 | | 3rd | 275 Rx | John Lu Fri, Jan 22, 2016 |
| 1st | 205 Rx | Melissa D Mon, Oct 9, 2017 | | 2nd | 200 Rx | Cherise Fri, Jan 22, 2016 | | 3rd | 195 Rx | Covi Fri, Jan 22, 2016 | | 1st | 357 Rx | Josh C Mon, Oct 9, 2017 | | 2nd | 337.5 Rx | Brad Le Mon, Oct 9, 2017 | | 3rd | 305 Rx | Jonathan K Fri, Jan 22, 2016 |
| Jonathan K | 305 Rx | | | Kevin S | 295 Rx | | | Selleck | 185 Rx | | | Belinda | 175 Rx | 180 PR | | Tracie | 95# Rx | | | Sandra D | 130 Rx | | | Cherise | 200 Rx | 5 paused @135 | | Riley | 115 Rx | | | Tyler M | 215 Rx | | | Sterling | 190 Rx | | | Carolyn | 115 Rx | 120 fail | | Saori | 165 Rx | | | Bill | 155 Rx | | | Parker | 205 Rx | | | Corin | 155 Rx | | | Katriel-Maria | 175 Rx | | | Karim | 135 Rx | | | Carl | 225 Rx | | | Diane | 95 Rx | | | Keith C | 160 MR Rx | | | Charlie | 225 Rx | New PR | | Aaron F | 195, 5x3 pausing @135 Rx | | | Covi | 195 Rx | 5x3 pausing @ 135 | | John Lu | 275 Rx | | | Joslyn | 120# Rx | | | Ammon C | 120 Rx | |
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WARM UP 2/23/16 (No Results Tracked) FOAM ROLL-Quads,Glutes,Hamstrings,Calves,Mid back GROUP WARM UP PVC Passthroughs in squat-10-15 Burgener Warm up-PVC ------------------------- Hip Rotations-20 R/L Praying pose to hamstring stretch-1 min Handstand Hold w partner or Push Up plank-20 secs ----------------------- 3 rounds w barbell Front Squat-5 reps Hang Powersnatch-5 reps Snatch Grip PP from back-5 reps COOL DOWN Pigeon Stretch w Band-2 mins Shoulder/Traps Smash w lacrosseball-2 mins
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