WOD Blog
 | Fri, Feb 19 2016 |  |
| WEIGHTLIFTING 2/19/16-7/5/18 | METCON 2/19/16 | WARM UP 2/19/16-7/5/18 | COMPETITORS WOD Week 1 Day 4 2/19/16 | Other Results |
WEIGHTLIFTING 2/19/16-7/5/18
(Time)
Week 2
DB Row-12-12-12-12 (2 sets per side)
Good Morning-8-8-8-8
HSPU-6-6-6-6
REST 1 min
Begin light add weight to each set. Mix Foot placement on GM
| 1st | 24:20 | Linda Fri, Feb 19, 2016 | | 2nd | 25:00 | Carolyn Fri, Feb 19, 2016 | | 1st | DNF 3 rounds Rx | Keith C Fri, Feb 19, 2016 | | 2nd | 23:00 Rx | Scott Chr Fri, Feb 19, 2016 | | 3rd | 25:00 | Charlie Fri, Feb 19, 2016 |
| 1st | 24:20 | Linda Fri, Feb 19, 2016 | | 2nd | 25:00 | Carolyn Fri, Feb 19, 2016 | | 1st | DNF 3 rounds Rx | Keith C Fri, Feb 19, 2016 | | 2nd | 23:00 Rx | Scott Chr Fri, Feb 19, 2016 | | 3rd | 25:00 | Charlie Fri, Feb 19, 2016 |
| Carolyn | 25:00 | 35# 125#, negatives | | Linda | 24:20 | 70# GM, up to 35 DB Row, push ups | | Charlie | 25:00 | practice ring ups | | Keith C | DNF 3 rounds Rx | DNF 3 rounds | | Scott Chr | 23:00 Rx | 95 on good mornings, 55, 70, 90, 100 on DB rows | | Aaron F | Didn't record time, just did workout | DB: 20-35-50 GM: 95-115-135 Sub PU for HSPU | | Ammon C | worked out (knee issues prevented full workout) Rx | |
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METCON 2/19/16
(Reps, Rx+, Rx2, Rx3)
Ring Muscle Up-AMRAP-3 mins 30 secs
Burpee to plate(Stack 2-45#'s)-AMRAP-3 mins 30 secs
GOAL: Finish over 80 reps
Rx+: Throw on a 20# vest
Rx: As written
Rx2: Scale Muscle Ups to jumping Bar Muscle Ups
Rx3: No Plate for burpee and sub Jumping Pull Up/Push up
| 1st | 52 Rx2 | Carolyn Fri, Feb 19, 2016 | | 2nd | 48 Rx2 | Joslyn Fri, Feb 19, 2016 | | 3rd | 47 Rx2 | Saori Fri, Feb 19, 2016 | | 1st | 82 Rx | Tyson D Fri, Feb 19, 2016 | | 2nd | 58 Rx | Mike S Fri, Feb 19, 2016 | | 3rd | 70 Rx2 | Spencer Ch Fri, Feb 19, 2016 |
| Kevin S | 60 Rx2 | | | Tom R | 44 Rx2 | | | Carolyn | 52 Rx2 | 16 MU 36 B | | Spencer Ch | 70 Rx2 | | | Sterling | 60 Rx2 | Box assisted bar muscle-ups | | Sandra D | 40 Rx2 | | | Mike S | 58 Rx | | | Saori | 47 Rx2 | JMU-6, BP-41 | | Joslyn | 48 Rx2 | 16 JBU 32 Burpees | | Linda | 65 Rx3 | 40 pushups, 25 burpees to 2 45# plates | | Charlie | 40 Rx2 | I lost count | | Tyson D | 82 Rx | | | Keith C | 42 Rx2 | 12 box assist muscle ups the rest was burpees | | Scott Chr | 51 Rx2 | Sub bar muscle ups, 15 BMU | | Aaron F | Forgot Rx2 | Didn't write down, forgot score | | Jonathan K | 63 Rx2 | |
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WARM UP 2/19/16-7/5/18
(Check In)
FOAM ROLL-Use lacrosse ball or Softball on Chest,Forearms
then Lats,Glutes and Hamstrings
GROUP WARM UP
2 ROUNDS
30 secs Dead Bug Alternating
30 secs Burpee 2 for 1+ 5 Jumping Jacks
30 secs Band GM
30 secs Side Plank R/L
------------------------
w Barbell
GM-15 reps
Bent Over Row-15 reps
3 position clean-3 at each
2 position clean-3 at each 95#/65#
Clean-3 reps 135#/95#
coach adjust weight recommendations depending on level
COOLDOWN
Smash Triceps/Biceps, Chest etc.
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COMPETITORS WOD Week 1 Day 4 2/19/16
(Time)
A. EMOM Alt for 16 mins
EVENS-Powerclean- 5 reps @ 70%
ODDS-Alt Pistols-8-10 reps
B1. Back Squat-4x5 rep (Stay at 75% of max)
B2. Front Squat-4x1 rep
Build up on Front Squat try to hit 95% of MAX
C. Skillcon: 3 rounds
Min 1: SDHP-15-15-Max reps (95#/65#)
Min 2: Wallballs-15-15-Max reps (20#/10'-14#/9')
Min 3: TTB-15-15-Max reps
Min 4: Ring Push Ups-15-15-Max reps
GOAL: On final round try to hit over 80 reps
D. Metcon
7 min AMRAP of CTB Pull Ups
every time you drop perform 7 Burpees!
GOAL: Finish over 100 reps
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