WOD Blog
 | Wed, May 18 2016 |  |
| WEIGHTLIFTING 5/18/16-8/21/17 | METCON 5/18/16. | WARM UP 8/21/17 | Other Results |
WEIGHTLIFTING 5/18/16-8/21/17 (Weight) Week 2 Powerclean 4-4-4-4-4-4 Begin working sets at 80%, Reset each rep Beginners stay above knees and/or Hang clean high pulls
| 1st | 175 Rx | Julia Goldst Wed, May 18, 2016 | | 2nd | 160 Rx | Katriel-Maria Wed, May 18, 2016 | | 3rd | 135 Rx | Cherise Wed, May 18, 2016 | | 1st | 17:06 Rx | Andy H Wed, May 18, 2016 | | 2nd | 225 Rx | Scott Chr Wed, May 18, 2016 | | 3rd | 210 Rx | Robbie Wed, May 18, 2016 |
| 1st | 175 Rx | Julia Goldst Wed, May 18, 2016 | | 2nd | 160 Rx | Katriel-Maria Wed, May 18, 2016 | | 3rd | 135 Rx | Cherise Wed, May 18, 2016 | | 1st | 17:06 Rx | Andy H Wed, May 18, 2016 | | 2nd | 245 Rx | Deven D Mon, Aug 21, 2017 | | 3rd | 225 Rx | Scott Chr Wed, May 18, 2016 |
| Carl | 185 Rx | staying light | | Spencer Da | 185 Rx | | | Bill | 160 Rx | | | Sterling | 155 Rx | | | Corin | 130 Rx | | | Cherise | 135 Rx | lightheaded today | | Carolyn | 100 Rx | Dropped to 85# to work on keeping elbows straight till shrug | | Julia Goldst | 175 Rx | | | Keith C | 95 Rx | Stayed light due to shoulder issue | | Scott Chr | 225 Rx | Caught twice, attempted 4 | | Robbie | 210 Rx | | | Katriel-Maria | 160 Rx | | | Brenda L | 120 Rx | | | Andy H | 17:06 Rx | |
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METCON 5/18/16. (Time, Rx+, Rx2, Rx3) Every 2 mins for 6 rounds Hang powerclean-5 reps TTB-9 reps Jumping Lunges-20 reps ----------------------- then on min 12 begin 3 rounds for time of Hang Powerclean-5 reps TTB-9 reps Jumping Lunges-20 reps GOAL: Finish under 17 mins CAP off at 20 mins Rx+: Sub Squat clean 165#/115 Rx: 135#/95# Rx2: 115#/75#, Sub Reg Lunges, KTC Rx3: 95#/65# Sub Deadlift for HPC,KTC, Regular lunges
| 1st | 17:35 Rx+ | Julia Goldst Wed, May 18, 2016 | | 2nd | 15:55 Rx | Rachel T Wed, May 18, 2016 | | 3rd | 15:38 Rx2 | Carolyn Wed, May 18, 2016 | | 1st | 14:26 Rx | Robbie Wed, May 18, 2016 | | 2nd | 15:10 Rx | Eric F Wed, May 18, 2016 | | 3rd | 15:52 Rx | Scott Chr Wed, May 18, 2016 |
| Eric F | 15:10 Rx | Nice | | Steve T | 17:30 Rx2 | | | Carl | 17:57 Rx | | | Spencer Da | 16:34 Rx2 | | | Bill | 17:57 Rx2 | | | Sterling | 18:00 DNF Rx2 | RX2 weight. TTB and jump lunges. TTB wore me out. I was on 2nd to last round. | | Corin | 16:54 Rx2 | ktc | | Cherise | 17:24 Rx2 | | | Carolyn | 15:38 Rx2 | | | Rachel T | 15:55 Rx | Dominated it!! | | Seth B | 16:12 Rx | Did Rx+ on the final | | Tracie | 17:02 Rx2 | laying TTB | | Julia Goldst | 17:35 Rx+ | | | Keith C | 15:31 Rx2 | | | Scott Chr | 15:52 Rx | | | Robbie | 14:26 Rx | | | Brenda L | 17:50 Rx2 | |
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WARM UP 8/21/17 (No Results Tracked) FOAM ROLL-Calf/Forearm smash, Lats,Traps,Hamstrings 10-20 passes GROUP WARM UP Bike or Row for 2-3 mins before group starts --------------------------- 3 rounds Lateral Burpees over Barbell-3 reps Hang Clean High Pull-5 reps Clean Grip Deadlift-7 reps ---------------------------- Samson Stretch w Pull Aparts-20 secs R/L Hollow body Hold-30 secs ------------------------------ Barbell GM and Row-10 reps 3 position clean-3 reps of each. COOLDOWN Band Hamstring Stretch-2 mins R/L Forearm Stretch-2 mins
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