WOD Blog
 | Fri, Apr 1 2016 |  |
 | Welcome: Heikoti |
| WEIGHTLIFTING 4/1/16 | METCON 4/1/16 | WARM UP 6/7/17 |
WEIGHTLIFTING 4/1/16
(Weight)
Week 4
Spend 20 mins work up to a new 1RM on
3 sec pause in bottom Overhead Squat or Front Squat
(whichever you have been focusing on)
| 1st | 200 Rx | Julia Goldst Fri, Apr 1, 2016 | | 2nd | 150 Rx | Belinda Fri, Apr 1, 2016 | | 3rd | 110 Rx | Rachel T Fri, Apr 1, 2016 | | 1st | 275 Rx | Todd N Fri, Apr 1, 2016 | | 2nd | 255 Rx | Aaron F Fri, Apr 1, 2016 | | 3rd | 235 Rx | Parker Fri, Apr 1, 2016 |
| Heikoti | 205 Rx | | | Bill | 170 Rx | | | Sterling | 165 Rx | | | Scott B | 155.23 Rx | | | Carolyn | 80 Rx | 10# PR!! 😃 OH squat | | Rachel T | 110 Rx | | | Parker | 235 Rx | PR! | | Julia Goldst | 200 Rx | 10# pr :) | | Saori | 105 Rx | | | John Lu | 225 Rx | | | Todd N | 275 Rx | OH Squat | | Belinda | 150 Rx | | | Aaron F | 255 Rx | Front Squat | | Carl | 185 Rx | | | Tyson D | 175 OH Rx | |
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METCON 4/1/16
(Reps, Rx+, Rx2, Rx3)
AMRAP in 14 mins of
3 rounds (108 reps)
15-HR Push Ups
21-Wallballs
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3 rounds (48 reps)
7-Thrusters
9-Bar Facing Burpees (deal with it)
with time remaining, establish
1 rep-Snatch (count #'s as reps)
GOAL: Men Score over 305#/255#
Rx+: 30#/20'-20#/9', 115#/75# GOAL: 375#/285#
Rx: 20#/10'-14#/9', 95#/65#
Rx2: 14#/10'-10#/8', 75#/55#
Rx3: See coach for modifications
| 1st | 316 Rx+ | McKenna P Fri, Apr 1, 2016 | | 2nd | 308 Rx | Julia Goldst Fri, Apr 1, 2016 | | 3rd | 251 Rx | Saori Fri, Apr 1, 2016 | | 1st | 373 Rx+ | David P Fri, Apr 1, 2016 | | 2nd | 371 Rx | Michael M Fri, Apr 1, 2016 | | 3rd | 361 Rx | Todd N Fri, Apr 1, 2016 |
| Heikoti | 343 Rx | Did more of a step over the bar for the bar facing burpee I need to work on jumping over the bar. It | | Bill | 170 Rx2 | | | Tracie | 143 Rx3 | | | Sterling | 119 Rx | DNF | | Scott B | 128 Rx | | | McKenna P | 316 Rx+ | 160 snatch PR :) | | Carolyn | 140 Rx | first time doing 65#thrusters!! | | Rachel T | 231 Rx | | | Julia Goldst | 308 Rx | | | Saori | 251 Rx | | | John Lu | 341 Rx | Finished couplets at 9:54 | | Todd N | 361 Rx | 115# Thrusters | | David P | 373 Rx+ | 217 Snatch for the 2 pound win over Big Mike! | | Belinda | 156 Rx | | | Michael M | 371 Rx | | | Aaron F | 121 Rx | | | Tyson D | 311 Rx | 155 snatch |
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WARM UP 6/7/17
(No Results Tracked)
FOAM ROLL-Calves, Ant Tib,Delts.Traps, use lacrosse ball on smaller muscles 10-20 passes.
GROUP WARM UP
2 rds
Jumping Jacks-20 reps
Deadlift-12 reps
HangPowerclean-9 reps
Jerk-6 reps
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Hip Rotations-20 R/L
Pray Pose-30 secs
Push Ups-30 secs
PVC Passthroughs-10-15
OHS-10-15
Burgener Warm up-5 at each
3 position Snatch-5 of each
Snatch Grip PP-5
OHS or Snatch Balance-5 reps
COOLDOWN
Hug a MB rollout Mid/Upper back-30 passes side to side
Anchored T-Spine-2 mins
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