WOD Blog
 | Mon, Aug 15 2016 |  |
 | Happy Birthday: vishnu |
| WEIGHTLIFTING 8/15/16 | METCON 8/15/16 | WARM UP 8/15/16 | COMPETITORS TRAINING 8/15/16 |
WEIGHTLIFTING 8/15/16
(Weight)
Week 1
Front Squat OR Overhead Squat
6-4-2-6-4-2-6-4-2
6's Begin at 65% add weight each wave
4's Begin at 75% add weight each wave
2's Begin at 85% add weight each wave
| 1st | 155 Rx | Saori Mon, Aug 15, 2016 | | 2nd | 130 Rx | Josee Mon, Aug 15, 2016 | | 3rd | 110 Front Squat Rx | Brenda L Mon, Aug 15, 2016 | | 1st | 205 Overhead Squat for 2 Rx | Mitchell D Mon, Aug 15, 2016 | | 2nd | 175 Rx | Carl Mon, Aug 15, 2016 | | 3rd | 155 front squat Rx | Anthony A Mon, Aug 15, 2016 |
| Lily Jon | 70 Rx | overhead got up to 75 for 2s but missed | | Brenda L | 110 Front Squat Rx | | | Josee | 130 Rx | front squat | | Cherise | 90 Rx | overhead squat | | Rachel T | 100 Rx | Overhead | | Carl | 175 Rx | OHS | | Bailey J | 105 Rx | | | Anthony A | 155 front squat Rx | PR without realizing it | | Megan A | 75 Rx | OHS | | Scott Chr | 140 Rx | OHS | | Saori | 155 Rx | FS | | Cody B | 145 Rx | | | Mitchell D | 205 Overhead Squat for 2 Rx | |
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METCON 8/15/16
(Rounds, Rx+, Rx2, Rx3)
AMRAP in 12 mins
Cluster-2 reps (Must be TnGo)
Front Squat-4 reps
Front Rack Stationary Lunge-6 reps
Any time you drop the Bar Run 100 m before resuming.
GOAL: 100 reps+
Rx+: 135#/95#
Rx: 95#/65#
Rx2: 75#/55#
Rx3: Sub HPC and Jerk 75#/55#
| 1st | 109 Rx | Saori Mon, Aug 15, 2016 | | 2nd | 96 Rx | Lily Jon Mon, Aug 15, 2016 | | 3rd | 84 Rx | Rachel T Mon, Aug 15, 2016 | | 1st | 85 Rx+ | Robbie Mon, Aug 15, 2016 | | 2nd | 86 Rx | Mitchell D Mon, Aug 15, 2016 | | 3rd | 80 Rx | Scott Chr Mon, Aug 15, 2016 |
| Steve T | 91 Rx2 | | | Lily Jon | 96 Rx | UUUHG | | Josee | 80 Rx2 | | | Cherise | 60 Rx | oh, lunges! | | Brenda L | 4 Rx2 | | | Rachel T | 84 Rx | | | Carl | 101 Rx2 | Focus on knees out, chest up | | Robbie | 85 Rx+ | | | Bailey J | 50 Rx | | | Megan A | 84 Rx2 | | | Anthony A | 48 Rx2 | | | Scott Chr | 80 Rx | | | Saori | 109 Rx | | | Cody B | 72 Rx | | | Mitchell D | 86 Rx | | | Alicia B | 70 Rx2 | |
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WARM UP 8/15/16
(Time)
FOAM ROLL-Quads,Glutes,Traps,Delts,Chest-30-60 secs of each
GROUP WARM UP
Band Pull Aparts in praying pose -30 secs
Band Pass throughs in Lunge-30 secs
Hip Rotations-30 secs R/L
Band Thrusters-30 secs
OHS w Band-30 secs
Side Plank w hip dip-15 secs R/L
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Front Squat-5 reps
Push Press-5 reps
Cluster-5 reps
Front Rack Lunges-5 R/L
COOLDOWN
Couch Stretch w Reach-2 mins R
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COMPETITORS TRAINING 8/15/16
(Time)
Week 1 of 5
FOCUS: Power versions C&J and Snatch, 16.2, CTB Butterfly Pull Up
A. Powerclean (TnGo)
5-5-5-5-MR@ 60%
65% on up
B. Push Jerk
5-5-5-5-MR@60%
65% on up
Skillcon: E2MO2M for 12 mins
Bar Facing Burpees-13 reps
time remaining CTB Pull Ups
GOAL: 50+ reps
Metcon: AMRAP in 12 mins
Squat Clean-12-10-8-6-4
TTB-15 reps
Double Unders-50 reps
Squat clean weight 135/95-165/115-185/125-225/135-245/155
GOAL: Get to at least 6's
| Braeden | A. 207 B. 200 SkillCon: 36 Metcon: 158 Rx | |
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