WOD Blog
 | Mon, Jan 25 2016 |  |
| WEIGHTLIFTING 1/25/16 | METCON 1/25/16 | COMPETITOR'S CLASS Week 2 Day 1 | WARM UP 1/25/16 | Other Results |
WEIGHTLIFTING 1/25/16
(Weight)
Week 4 of Cleans!!!
2 position clean
Mid thigh-1st
Floor-2nd
Begin at 80% and build up to heaviest complex possible.
Try to beat what you did last week!
| 1st | 150 Rx | Katriel-Maria Mon, Jan 25, 2016 | | 2nd | 145 Rx | Cherise Mon, Jan 25, 2016 | | 3rd | 135 Rx | Saori Mon, Jan 25, 2016 | | 1st | 260 Rx | Tyler B Mon, Jan 25, 2016 | | 2nd | 255 Rx | Selleck Mon, Jan 25, 2016 | | 3rd | 245 Rx | Scott Chr Mon, Jan 25, 2016 |
| Selleck | 255 Rx | deadlifts - wrist | | Sandra D | 95 Rx | | | Tom R | 165 Rx | | | Diego | 165 x2 Rx | | | Sterling | 175 Rx | I think that's the same I got last week. :/ | | Parker | 150 max Rx | First timer! | | Bill | 155 Rx | | | Cherise | 145 Rx | 1 hang @149.4 but failed from ground | | Tyler M | 215 Rx | Completed hang and then had to rest to get the full clean | | Tyler B | 260 Rx | | | Charlie | 170 Rx | | | Katriel-Maria | 150 Rx | couldn't get 155 from the floor...but did get it from the hang twice! | | Scott Chr | 245 Rx | 2 position | | Keith C | 150 mid to chin Rx | | | Aaron F | 165 Rx | | | Carl | 205 Rx | | | Jacob W | 235 Rx | | | Carolyn | 105 Rx | From ground | | Hilo | 180 Rx | | | Saori | 135 Rx | 140 from mid thigh | | Ammon C | 125 Rx | |
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METCON 1/25/16
(Time, Rx+, Rx2, Rx3)
5 rounds for time of
7-Clusters
9-KTE
11-Wallballs
GOAL: Finish under 10 mins CAP off at 13 mins
Rx+: 165#/115#, 30#/10'-20#/9'
Rx: 135#/95#, 20#/10'-14#/9'
Rx2: DB Clusters 35#/20# pair, 14#/9'-10#/8'
Rx3: Hangclean and jerk 95#/65#, Sub pushball 14#/9'-10#/8'
| 1st | 4 full rounds +2 clusters Rx | Katriel-Maria Mon, Jan 25, 2016 | | 2nd | 4 rds and 6 cluster Rx | Saori Mon, Jan 25, 2016 | | 3rd | 8:53 Rx2 | Covi Mon, Jan 25, 2016 | | 1st | 4 Rounds fully completed Rx | Tyler M Mon, Jan 25, 2016 | | 2nd | 4 rounds + 4 clusters Rx | Scott Chr Mon, Jan 25, 2016 | | 3rd | 5 full rounds 12:23 Rx | Todd N Mon, Jan 25, 2016 |
| Jonathan K | 12:34 Rx2 | Switched clusters for bent over rows and shoulder press, and wallballs for pushballs | | Selleck | total time Rx2 | 5 rounds + 7 | | Covi | 8:53 Rx2 | | | Sandra D | 10:16 Rx2 | | | Tracie | 12:07 Rx3 | | | Tom R | 12:56 Rx2 | | | Sterling | DNF | #95 cluster. 3 rounds + 18. | | Parker | 12:50 Rx2 | Yus. | | Bill | 13 Rx3 | | | Cherise | 13:00 Rx2 | DNF; 65#BB clusters, 14#WB | | Tyler M | 4 Rounds fully completed Rx | | | Tyler B | 12:55 Rx | | | Katriel-Maria | 4 full rounds +2 clusters Rx | | | Scott Chr | 4 rounds + 4 clusters Rx | | | John Lu | 12:25 Rx | | | Keith C | 12:45 5 rounds, floor to chin Rx3 | | | Aaron F | 13:00 Rx2 | 3 rds, 95 lb | | Jacob W | 13:00 Rx | through 11 KTC | | Carl | 12:44 Rx2 | RX but 35# | | Carolyn | 13:00 Rx2 | 55#cluster 4 rounds | | Charlie | 13:0 Rx2 | 4 rounds plus 16 rep 95 pound clusters | | Saori | 4 rds and 6 cluster Rx | | | Todd N | 5 full rounds 12:23 Rx | |
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COMPETITOR'S CLASS Week 2 Day 1
(Time)
A. Powerclean
20 mins to Build up to heavy 2RM then perform 1 set of Max consecutive TNGO reps at 70% of that using 2 position style. Mid thigh and just below knee
B. Push Press
3-2-1-3-2-1-3-2-1
Build up on all 3 rep ranges
C. Strengthcon-
Cluster-5 min (185#/115#)
GOAL: 25+ reps
C. Metcon-15 min AMRAP
9-Deadlifts (155#/100#)
12-HR Push Ups
15-Box Jumps (24''/20'')
GOAL: Score over 9 rounds
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WARM UP 1/25/16
(Time)
FOAM ROLL-Forearms,Traps,Quads,Lats
GROUP WARM UP
Samson Stretch-30 secs R/L
Scap Push Ups-20 reps
Donkey kicks-20 R/L
--------------------------
3 rounds
Air Squats-7 reps
KTC-10 reps
Push Ups-5-10 reps
--------------------------
Barbell Row-10 reps
Barbell GM-10 reps
2 position clean-5 of each
Clusters-5 reps
COOL DOWN
Couch Stretch-2 mins
Partner Shoulder Stretch-2 mins
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