WOD Blog
 | Wed, Jun 29 2016 |  |
| WEIGHTLIFTING 7/6/16 | METCON 7/6/16 | COMPETITORS TRAINING 6/29/16 | WARM UP 7/6/16 | Other Results |
WEIGHTLIFTING 7/6/16
(Weight)
Week 4 MAX DAY!
Push Jerk
2-2-2-2-1-1-1-1-1
2's-75-85%
1's-90% on up
| 1st | 170 Rx | Katriel-Maria Wed, Jul 6, 2016 | | 2nd | 145 Rx | Mark B Wed, Jul 6, 2016 | | 3rd | 125 Rx | Kristin Wed, Jul 6, 2016 | | 1st | 305 Rx | Jonathan K Wed, Jul 6, 2016 | | 2nd | 268 Rx | Tanner H Wed, Jul 6, 2016 | | 3rd | 235 Rx | Scott Chr Wed, Jul 6, 2016 |
| Anthony A | 85 lb Rx | | | Steve M | 195 Rx | | | Scott B | 160 Rx | 115, 120, 125, 160 | | Carl | 135 Rx | 5x5 keeping it light due to strained right trap | | Cherise | 55# Rx | elbow hurts 😞 | | Aaron S | 120 Strict Press Rx | | | Keith C | Just did back squats Rx | |
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METCON 7/6/16
(Reps, Rx+, Rx2, Rx3)
10 min AMRAP
5-Burpees
5-TTB
5-Box Jump
GOAL: Goal 135+
Step ups allowed
Rx+: 30''/24''
Rx: 24''/20''
Rx2: 20''
Rx3: 20''
| 1st | 153 Rx+ | Bailey J Wed, Jul 6, 2016 | | 2nd | 227 Rx | Abigail Wed, Jul 6, 2016 | | 3rd | 207 Rx | Julia Goldst Wed, Jul 6, 2016 | | 1st | 216 Rx+ | Robbie Wed, Jul 6, 2016 | | 2nd | 166 Rx+ | Scott Chr Wed, Jul 6, 2016 | | 3rd | 156 Rx+ | Carl Wed, Jul 6, 2016 |
| Anthony A | 11:17 Rx3 | All step up | | Scott B | 11:46 Rx2 | | | Carl | 13:00 Rx2 | 30' box jumps, 155# DL (right trap) | | Todd C | 1135 Rx2 | | | Keith C | 7:59 Rx2 | Half box jumps, half step ups, 155# sumo | | Emily Be | 12:45 Rx3 | |
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COMPETITORS TRAINING 6/29/16
(Time)
REST COMPLETELY or
5 sets stay at 65% for all
B. Powersnatch + Heaving Snatch Balance-@75%
5 sets stay at 65% for all
C. 2 reps- Powerclean & push jerk @75% of Max
C. Metcon:
3 rds
15-Calorie Row
15-Burpees
REST 2 mins
3rds
15-Wallballs (30#/20#)
15-SDHP(115#/75#)
GOAL: Sub 12 CAP off at 15
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WARM UP 7/6/16
(Time)
FOAM ROLL-traps,delts,chest,calves 30-60 secs
WARM UP
assault bike-1-2 mins
Jump rope-1-2 mins
Band Press/pull aparts/raises-10 of each
Stationary Inchworms-30 secs
Spiderman to Hammy-30 secs
Hanging hollow rocks-30 secs
TTB-30 secs
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Push Jerk or Press Complex-15 reps
Box Jump Step Ups/jumps-15 reps
COOLDOWN
Banded Bully-2 mins
Skin the cat with barbell-2 mins
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