WOD Blog
 | Fri, Aug 5 2016 |  |
 | Happy Birthday: Heather S |
| GRIP AND GRIT 8/5/16 | WEIGHTLIFTING 8/12/16-6/21/17 | WARM UP 3/24/17 | COMPETITORS TRAINING 8/5/16 |
GRIP AND GRIT 8/5/16
(Reps, Rx+, Rx2, Rx3)
10 min timer to find as many consecutive reps as possible of
Buy In-Run 400 m
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Hangpowersnatch (95#/65#)
Ring Dips
TTB
Pull Ups
Wallballs (20#/10'-14#/9')
may not hold in any other position then a squat.
GOAL/RULES: Men 100 reps/Women 75 reps
After 400m run, YOU choose the order of exercises, you ONLY have 10 mins to do the 5 movements 1 attempt AMCAP, figure out the best order to yield the highest rep count.
Rx+: 115#/75#, 30#/20#-10', Sub Ring MU, CTB pull up stick w TTB
Rx: As written
Rx2: 75#/55# Ring Rows, Push Ups, 14#/10#-8' stick w TTB
Rx3: See coach
| 1st | 78 Rx | Sarah D Fri, Aug 5, 2016 | | 2nd | 67 Rx | Katriel-Maria Fri, Aug 5, 2016 | | 3rd | 56 Rx | Rachel T Fri, Aug 5, 2016 | | 1st | 82 Rx+ | Bob Fri, Aug 5, 2016 | | 2nd | 125 Rx | Christopher T Fri, Aug 5, 2016 | | 3rd | 107 Rx | Michael M Fri, Aug 5, 2016 |
| David E | 55 Rx | | | Derek N | 74 Rx | | | Bob | 82 Rx+ | | | Katriel-Maria | 67 Rx | | | Maurine | 47 Rx3 | | | Lila | 56 Rx2 | | | Silvia | 68 Rx2 | | | Cherise | 66 Rx3 | 65#; KTC; pushups; 14#; ring rows | | Scott B | 49 Rx | 6, 5, 11, 7, 20 | | Rachel T | 56 Rx | I totally messed that up! I didn't understand | | Christopher T | 125 Rx | | | Michael M | 107 Rx | | | Sarah D | 78 Rx | | | Cody B | 81 Rx | | | Tyler M | 70 Rx | | | Charlie | 105 Rx2 | Cross between Rx and Rx 2 95 lb hang power snatch 20 lb wallbalsl and the rest Rx 2 | | Diane | 67 Rx2 | | | Karen C | 39 Rx | | | Anthony A | 50 Rx3 | | | Megan A | 68 girl push-ups/KTC Rx2 | | | Alicia B | 78 Rx2 | Almost forgot about my 1 ttb.... Oops | | Noelia | 53 Rx | |
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WEIGHTLIFTING 8/12/16-6/21/17
(Weight)
Week 4
2 Position Powersnatch
1st rep at Mid Thigh
2nd rep at 2'' below knee
Hit a set every 2 mins for 8 rounds
Build up as heavy as possible.
Planned: Wed,Jun28,2017 Wed,Jun21,2017 Fri,Mar24,2017 Fri,Mar17,2017 Fri,Aug12,2016 Fri,Aug5,2016| 1st | 145 Rx | Karen C Fri, Aug 5, 2016 | | 2nd | 125 Rx | Katriel-Maria Fri, Aug 5, 2016 | | 3rd | 95 Rx | Cherise Fri, Aug 5, 2016 | | 1st | 150 Rx | Tyler M Fri, Aug 5, 2016 | | 2nd | 126 Rx | Scott B Fri, Aug 5, 2016 | | 3rd | 125 Rx | Charlie Fri, Aug 5, 2016 |
| 1st | 145 Rx | Karen C Fri, Aug 5, 2016 | | 2nd | 135 Rx | Taeja Wed, Jun 28, 2017 | | 3rd | 125 Rx | Katriel-Maria Fri, Aug 5, 2016 | | 1st | 200 Rx | Josh C Wed, Jun 28, 2017 | | 2nd | 185 Rx | Toa Wed, Jun 21, 2017 | | 3rd | 165 Rx | Ryan Pow Wed, Jun 28, 2017
Nick Wed, Jun 28, 2017 |
| Scott B | 126 Rx | | | Katriel-Maria | 125 Rx | 130 from hang | | Cherise | 95 Rx | | | Rachel T | 85 Rx | | | Tyler M | 150 Rx | | | Charlie | 125 Rx | | | Karen C | 145 Rx | | | Anthony A | 80# Rx | |
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WARM UP 3/24/17
(Check In)
FOAM ROLL-Forearms first!,quads,calves,glutes,delts
GROUP WARM UP
2rds
Jump Rope-30 secs
Band Press and Front Raises-10 of each
Band Pull Aparts-10 reps
Band Thrusters-5 reps
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Snatch Grip Deadlift-9 reps
Row-9 reps
Snatch Grip Push Press-9 reps
2 Position Snatch-3-5 of each
COOLDOWN
Anchored T spine-2 mins
Traps Smash-2 mins R/L
Couch stretch-30 secs R/L
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COMPETITORS TRAINING 8/5/16
(Weight)
A. Snatch
Every 90 secs
(Rds 0-4)-2 reps @77% High Hang
(Rds 5-8)-1 reps @87% Mid thigh
Every 2 mins for 6 rds
(Rds 10-18 mins)-1 rep@90% Floor on up to new MAX!!
B. E3MO3M (70% on up 5-6 sets)
Clean & Jerk-2RM
C. Strengthcon: 10 mins to
Squat (any style) for max total pounds
You choose the weights and may also switch during.
GOAL: Move over 10,000#/7,000#
D. Class Metcon Rx+
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