WOD Blog
 | Fri, May 13 2016 |  |
| WEIGHTLIFTING 5/12/16 | METCON 5/13/16 | WARM UP 5/13/16 | COMPETITORS TRAINING 5/13/16 |
WEIGHTLIFTING 5/12/16
(Weight)
Week 1
Pick one to work on for the next 4 weeks
Shoulder Press, Floor Press or Bench Press
15-12-10-8-6
15-55%
12-70%
10-75#
8-80%
6-83-85%
| 1st | 195 Rx | Julia Goldst Fri, May 13, 2016 | | 2nd | 120 Rx | Cherise Fri, May 13, 2016 | | 3rd | 115 Rx | Belinda Fri, May 13, 2016 | | 1st | 170 Rx | Charlie Fri, May 13, 2016
Scott B Fri, May 13, 2016 | | 2nd | 145 Rx | Keith C Fri, May 13, 2016 | | 3rd | 5 @ #155 Rx | Parker Fri, May 13, 2016 |
| Cherise | 120 Rx | BP; sorry, not as strong as used to be | | Belinda | 115 Rx | | | Scott B | 170 Rx | | | Rachel T | 100 Rx | | | Charlie | 170 Rx | | | Parker | 5 @ #155 Rx | | | Keith C | 145 Rx | Did floor press | | Julia Goldst | 195 Rx | Might have had a tiny bit of help on last rep... |
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METCON 5/13/16
(Time, Rx+, Rx2, Rx3)
4 rounds for time of
Wallball-25 reps
Powersnatch-20-15-10-5 reps
GOAL: Finish under 11 mins CAP off at 14 mins
Rx+: 30#/10'-20#/9', 115#/75#,
Rx: 20#/10'-14#/9', 95#/65# Add 20#/10# every round.
Rx2: 14#/10'-10#/9', Stay at 75#/55#
Rx3: See coach
| 1st | 11:59 Rx | Julia Goldst Fri, May 13, 2016 | | 2nd | 9:15 Rx2 | Rachel T Fri, May 13, 2016 | | 3rd | 13:36 Rx2 | Brenda L Fri, May 13, 2016 | | 1st | 12:59 Rx+ | Seth B Fri, May 13, 2016 | | 2nd | 14:00 DNF Rx | Parker Fri, May 13, 2016 | | 3rd | 15:10 Rx | Jonathan K Fri, May 13, 2016 |
| Jonathan K | 15:10 Rx | Pushball FTW | | Tracie | 14:10 Rx2 | cleans | | Cherise | 14:00 DNF Rx2 | 142 reps; 14#, 55# | | Brenda L | 13:36 Rx2 | 55# | | Scott B | 14:00 Rx2 | last 14/25 WB | | Rachel T | 9:15 Rx2 | Did extra 2 rounds of 3*1 ..11:30 | | Bill | 14:00 Rx2 | dnf | | Seth B | 12:59 Rx+ | | | Charlie | 12:05 Rx2 | | | Parker | 14:00 DNF Rx | Sub #75 for power snatch, got through 3 round | | Keith C | 13:18 Rx2 | | | Julia Goldst | 11:59 Rx | |
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WARM UP 5/13/16
(Time)
FOAM ROLL-Quads,Traps,Forearms,Mid back,Delts 10-20 passes
GROUP WARM UP
Band Passthroughs-15 reps
Band Presses-15 reps
Band Front Raises-15 reps
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3 rds
Wallballs-7 reps
Jumping Jacks-10 reps
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Shoulder Press-10 reps
Snatch Grip Row/Press-10 reps
Powersnatch-10 reps
COOLDOWN
Anchored T Spine-2 mins
Couch stretch-2 mins
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COMPETITORS TRAINING 5/13/16
(Time)
5 rounds
A1. Snatch-2 mins-3 position snatch+2 Snatch Balances
@70% on up
A2. Weighted Ring Pull Ups-3-6 reps
B. Front Squat-Pauses or 1-1/4
EMOM for 10 mins 2 reps @75% of 1RM
C. Class metcon Rx+ weight
GOAL: Sub 12 CAP off at 15 not 14
D. Assistance
Weighted Step Ups-collect 50 reps
GHD Sit Ups-collect 50 reps
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