WOD Blog
 | Mon, Jun 20 2016 |  |
| WEIGHTLIFTING 6/20/16 | WARM UP 6/20/16 | METCON 6/20/16 | COMPETITORS TRAINING 6/20/16 |
WEIGHTLIFTING 6/20/16 (Weight) Week 2 Deadlift 7-2-7-2-7-2-7-2-7 7's- Begin at 65% and build up 2's-Stay at 87% of 1RM These can be Touch N Go or reset each rep
| 1st | 225/255 Rx | Katriel-Maria Mon, Jun 20, 2016 | | 2nd | 145/165 Rx | Lily Jon Mon, Jun 20, 2016 | | 3rd | 135/175 Rx | Belinda Mon, Jun 20, 2016 | | 1st | 225/275 Rx | Bill Mon, Jun 20, 2016 | | 2nd | 225/235 Rx | Steve M Mon, Jun 20, 2016 | | 3rd | 225/245 Rx | Eric M Mon, Jun 20, 2016 |
| 1st | 225/255 Rx | Katriel-Maria Mon, Jun 20, 2016 | | 2nd | 145/165 Rx | Lily Jon Mon, Jun 20, 2016 | | 3rd | 145/155 Rx | Linda Mon, Jun 13, 2016 | | 1st | 295/315 Rx | Scott Chr Tue, Jun 21, 2016 | | 2nd | 225/275 Rx | Bill Mon, Jun 20, 2016 | | 3rd | 225/235 Rx | Steve M Mon, Jun 20, 2016 |
| Belinda | 135/175 Rx | | | Brandon He | 0/100 Rx | | | Steve M | 225/235 Rx | | | Bill | 225/275 Rx | | | Eric M | 225/245 Rx | | | Cherise | 135 Rx | cramping hamstring | | Brenda L | 140/175 Rx | | | Katriel-Maria | 225/255 Rx | | | Lily Jon | 145/165 Rx | | | Keith C | 165/230 Rx | | | Rachel T | 185/225 Rx | PR! | | Emily Be | 85/115 Rx | | | Mark B | 195/195 Rx | | | Caleb J | 225 Rx | |
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WARM UP 6/20/16 (Time) FOAM ROLL-Glutes,Hamstrings,Mid back,lats 10-20 passes on foam roller GROUP WARM UP Spiderman to Hammy-30 secs R/L Praying pose to Hamstring Stretch-30 secs of each By upright ---------------------- 2 rds Russian Swings-30 secs Air Squats-30 secs ------------------------ Deadlift-10 reps Barbell Row-10 reps 3 position clean-3 reps COOLDOWN Banded Hamstring Stretch or partner stretch-2 mins per leg Forearm smash and stretch-2 mins
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METCON 6/20/16 (Reps, Rx+, Rx2, Rx3) AMRAP in 11 mins of 21-Air Squats 15-Pull ups 9-Powercleans GOAL: 200 reps+ Rx+: 185#/125#, CTB Pull Up Rx: 135#/95# Rx2: 95#/65#, Sub Jump Pull Up Rx3: 75#/55#, Sub bent over barbell Row
| 1st | 218 Rx+ | Julia Goldst Mon, Jun 20, 2016 | | 2nd | 175 Rx | Rachel T Mon, Jun 20, 2016 | | 3rd | 149 Rx | Bailey J Mon, Jun 20, 2016 | | 1st | 174 Rx+ | Robbie Mon, Jun 20, 2016 | | 2nd | 21 Rx+ | Brandon He Mon, Jun 20, 2016 | | 3rd | 228 Rx | Mark Mit Mon, Jun 20, 2016 |
| Mark Mit | 228 Rx | | | Belinda | 117 Rx | | | Brandon He | 21 Rx+ | | | Steve M | 172 Rx | | | Spencer Ch | 223 Rx | | | Eric M | 195 Rx | | | Cherise | 139 Rx2 | jumping pullups; 95# | | Brenda L | 171 Rx2 | 70# jumping pullups | | Katriel-Maria | 145 Rx | | | Julia Goldst | 218 Rx+ | | | Nate D | 208 Rx | | | Keith C | 270 Rx2 | Jumping CTB Deadlifts 135 | | Rachel T | 175 Rx | | | Charlie | 208 Rx2 | | | Robbie | 174 Rx+ | | | Bailey J | 149 Rx | | | Anthony A | 126 Rx3 | 75# jumping pull-ups | | Andy H | 189 Rx | | | Mark B | 132 Rx2 | DNF | | Emily Be | 144 Rx2 | DNF | | Scott Chr | 203 Rx | |
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COMPETITORS TRAINING 6/20/16 (Time) NEW FOCUS! OPENS WOD 13.2, Max Consecutive Butterfly CTB, Overhead Squat (Week 4 of 6) A. Snatch 8x2 reps 87-90% every 2 mins. TRY TO BEAT LAST WEEK BY 2-5# on all sets B. Split Jerk off blocks 8x2 @87% on up every 2-3 mins +5-10# more C1. Snatch Balance 2-2-2-2-2 Snatch max on up C2. Clean Grip Deadlift(no straps start at 110% of max build up, shrug at top. 2-2-2-2-2 D. Metcon: AMRAP in 11 mins of 21-Air Squats 15-CTB Pull Ups 9-Powercleans 185#/125#
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