WOD Blog
 | Mon, Mar 21 2016 |  |
| METCON 3/21/16 | WEIGHTLIFTING 3/21/16 | WARM UP 3/21/16 | COMPETITORS WOD 3/22/16 |
METCON 3/21/16
(Reps, Rx+, Rx2, Rx3)
AMRAP in 10 mins of
Clusters-1-2-3-4-5-6-7-8-9-10
Box Jump-2-4-6-8-10-12-14-16-18-20 etc
GOAL: 100 reps+
STEP UPS ALLOWED FOR ALL
Rx+: 115#/75#, 30''/24''
Rx: 95#/65#, 24''/20''
Rx2: 75#/55#, 20''
Rx3: Sub single arm DB HC&J 35#/20# same rep scheme as box jump 2-4-6-8 etc
| 1st | 114 Rx+ | Sarah D Mon, Mar 21, 2016 | | 2nd | 68 Rx+ | Bailey J Mon, Mar 21, 2016 | | 3rd | 135 Rx | Julia Goldst Mon, Mar 21, 2016 | | 1st | 89 Rx+ | Robbie Mon, Mar 21, 2016 | | 2nd | 117 Rx | Christopher G Mon, Mar 21, 2016 | | 3rd | 114 Rx | Spencer Ch Mon, Mar 21, 2016 |
| Jared A | 66 Rx2 | 75# | | Bill | 84 Rx2 | Step ups | | Christopher T | 128 Rx2 | 24' box jumps | | Tracie | 88 Rx3 | 35# clusters with Bar bell | | Sandra D | 77 Rx2 | | | Parker | 108 Rx2 | | | Spencer Ch | 114 Rx | | | Cherise | 84 Rx | | | Scott B | 93 Rx2 | | | Carolyn | 85 Rx | | | Julia Goldst | 135 Rx | | | Tyler M | 88 Rx | | | Rachel T | 126 Rx | No more margaritas 😂 | | Bailey J | 68 Rx+ | | | Robbie | 89 Rx+ | | | Brittanee | 124 Rx2 | Full cleans@65# | | Christopher G | 117 Rx | | | Bronte | 84 Rx | | | Carl | 70 Rx | | | Sarah D | 114 Rx+ | | | Keith C | Did185 reps for 16.4 WOD Rx2 | |
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WEIGHTLIFTING 3/21/16
(Weight)
Week 3 stick with what you picked from last week
Snatch Grip Deadlift
Deadlift
Sumo Deadlift
Build up to a 3RM then perform 4x5 at 90% of that weight.
(More experience lifters use 85%-87% of what you hit for 3)
| 1st | 275x3 Rx | Katriel-Maria Mon, Mar 21, 2016 | | 2nd | 245 Rx | Cherise Mon, Mar 21, 2016 | | 3rd | 225 x 3 Rx | Bailey J Mon, Mar 21, 2016 | | 1st | 385x3 Rx | Christopher T Mon, Mar 21, 2016 | | 2nd | 365 x 3 Rx | Robbie Mon, Mar 21, 2016 | | 3rd | 320 3x Rx | Tyler M Mon, Mar 21, 2016 |
| Jared A | 255 Rx | 225 4x5 | | Bill | 225 Rx | Snatch DL | | Christopher T | 385x3 Rx | | | Sandra D | 185 Rx | | | Parker | #225 x3 Rx | | | Cherise | 245 Rx | Snatch grip DL | | Scott B | 265 Rx | | | Carolyn | 155 Rx | Snatch...drop 2x5 125 | | Katriel-Maria | 275x3 Rx | | | Tyler M | 320 3x Rx | | | Ashley Al | 205 Rx | 3RM deadlift | | Bailey J | 225 x 3 Rx | | | Robbie | 365 x 3 Rx | | | Brittanee | 160x3 Rx | Snatch grip | | Bronte | 205 x 2 185x5 Rx | | | Rachel T | 155 Rx | Snatch grip |
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WARM UP 3/21/16
(No Results Tracked)
FOAM ROLL-Hamstrings,Quads,Calves,Delts,Traps
GROUP WARM UP
3 rounds
Plank-20 secs
PVC OH Squats-20 secs
Jumping Jacks-20 secs
Superman Thumbs up raises-20 secs
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Front Squats-5 reps
Clean-5 reps
Push Press-5 reps
Clusters-5 reps
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Deadlift all 3 varities- holds at different positions-1 min
COOLDOWN-
Couch Stretch-2 mins R/L
Praying Pose on box-2 mins
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COMPETITORS WOD 3/22/16
(Time, Rx+, Rx2, Rx3)
A. Clean & Jerk
2-2-2-2-2-2-2-MR
70% on up
Afterclean perform one extra front squat and pause for at least 5 secs on front rack before jerk.
Max rep(MR) set of Clean @ 70% then rest 2 mins then MR set of Push Jerk
B. Work up to 3RM on Back Squat(w feet slightly wider than normal) then 3x3 w Pause in bottom for 10 secs
C. Strengthcon
1 set of Max Consecutive reps-Thruster-185#/120#
Rest exactly 1 min
1 set of Max Consecutive reps-Thruster-165#/105#
Rest exactly 1 min
1 set of Max Consecutive reps-Thruster-135#/95#
Rest exactly 1 min
1 set of Max Consecutive reps-Thruster-115#/75#
Rest exactly 1 min
AMRAP in 3 mins of Bar Muscle Ups
GOAL/SCORE:Total Thrusters+MU 75 reps
C. METCON
10 min AMRAP
Cluster-1-2-3-4-5-6-7-8-9 etc. (115#/75#)
Box Jump-2-4-6-8-10-12- etc. (24''/20'')
GOAL: 150 reps+
| 1st | 115 | Belinda Mon, Mar 21, 2016 |
| Belinda | 115 | A. 150 B. Skipped C. 36 C.115 |
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