WOD Blog
 | Mon, Aug 29 2016 |  |
| WEIGHTLIFTING 8/22/-8/29/16 | GLOBAL AFTERMATH WOD #1 8/29/16 | COMPETITORS TRAINING 8/29/16 | WARM UP 8/29/16 |
WEIGHTLIFTING 8/22/-8/29/16 (Weight) Week 4 Front Squat OR Overhead Squat 5-3-1-5-3-1-5-3-1 5's Begin at 50%-65%-70% add weight each wave 3's Begin at 75%-80%-85% add weight each wave 1's Begin at 90%-95%-100% add weight each wave MAX DAY!! For calculating % today use the number you plan to attempt not your previous.
| 1st | 175 Rx | Josee Mon, Aug 29, 2016 | | 2nd | 160 front squat Rx | Corin Mon, Aug 29, 2016 | | 3rd | 125 Rx | Kristin Mon, Aug 29, 2016 Carolyn Mon, Aug 29, 2016 | | 1st | 255 Rx | Brad Le Mon, Aug 29, 2016 | | 2nd | 205 Rx | Eric M Mon, Aug 29, 2016 | | 3rd | 195 Rx | Carl Mon, Aug 29, 2016 |
| 1st | 195x2 front squat Rx | Noelia Mon, Aug 22, 2016 | | 2nd | 175 Rx | Josee Mon, Aug 29, 2016 | | 3rd | 165 Rx | Mitchell R Tue, Sep 6, 2016 | | 1st | 255 Rx | Brad Le Mon, Aug 29, 2016 | | 2nd | 245 Rx | Parker Tue, Sep 6, 2016 Cody B Tue, Sep 6, 2016 | | 3rd | 210.4 Rx | Scott B Tue, Sep 6, 2016 |
| Steve M | 165 OHS Rx | | | Carl | 195 Rx | OHS; nanos | | Scott B | 185 Rx | 135, 155, 185 | | Corin | 160 front squat Rx | | | Rachel T | 115 OHS Rx | Old PR | | Carolyn | 125 Rx | | | Eric M | 205 Rx | | | Kristin | 125 Rx | | | Charlie | 125 Rx | OHS | | Brad Le | 255 Rx | 1. 225, 2. 235, 3. 255 | | Josee | 175 Rx | For 1, front squat | | Emily Be | 85 Rx | |
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GLOBAL AFTERMATH WOD #1 8/29/16 (Time, Rx2, Rx3) WOD #1 '2007 Pull-ups and Shoulder to Overhead (altered) 500m Row Buy In --------------------- 3 rounds 25 Pull-ups 7 Shoulder to Overhead* (155#/105#) *Load starts from the ground. GOAL: Finish under 8 mins CAP off at 12 mins Rx: Movements as prescribed above Rx2/Teen: 25 pull ups or x2 jump pull ups, 95#/65# Rx3: 25 Ring Rows 75#/55#
| 1st | 10:35 Rx | Julia Goldst Mon, Aug 29, 2016 | | 2nd | 10:48 Rx | Katriel-Maria Mon, Aug 29, 2016 | | 3rd | 14:00 Rx | Rachel T Mon, Aug 29, 2016 | | 1st | 6:30 Rx | Jake Jo Mon, Aug 29, 2016 | | 2nd | 7:32 Rx | Seth B Mon, Aug 29, 2016 | | 3rd | 8:55 Rx | Nate D Mon, Aug 29, 2016 |
| Steve M | 10:39 Rx | | | Ben H | 10:25 Rx2 | | | Katriel-Maria | 10:48 Rx | | | Scott B | 12:00 Rx2 | 9/25 in 3rd rd | | Corin | 12:00 | 65 shoulder to overhead, 15 kipping pullups | | Bill | 11:01 Rx2 | | | Rachel T | 14:00 Rx | | | Carolyn | 12:00 | RX Carolyn; 85#, 20 kipping, 15 kipping.....2 rounds | | Julia Goldst | 10:35 Rx | One-legged row, strict press from rack | | Eric M | 10:46 Rx | | | Seth B | 7:32 Rx | Planned on a low 6 but for some reason dropped like 6 times on friggin 25 pull ups.. | | Kristin | 12:00 DNF Rx2 | | | Charlie | 10:40 Rx2 | That was a lot of jumping pull ups 150 | | Lily Jon | 9:31 Rx2 | 75#s mix of pullups and RR and Jumping | | Anthony A | DNF Rx3 | 79 reps 95# Ring Row | | Brad Le | 11:53 Rx | | | Megan A | 11:38 Rx2 | | | Braeden | 9:30 Rx | | | Scott Chr | 10:55 Rx | | | Nate D | 8:55 Rx | | | Josee | 8:47 Rx2 | sub ring rows | | Jake Jo | 6:30 Rx | |
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COMPETITORS TRAINING 8/29/16 (Time) Week 3 final FOCUS: Power versions C&J and Snatch, 16.2, CTB Butterfly Pull Up A. Powerclean (TnGo) 3-3-3-3-3-MR(HPC at 70%) 75% on up B. Push Jerk 3-3-3-3-3-MR(push press 70% of PJ 3RM) 75% on up Skillcon: 10 min AMRAP 100-Double Unders 50-TTB 25-Squat Cleans(begin at 95#/65#) every 5 reps add 20#/10# Metcon: Preferably in a separate AM sesh Row-500 m ------------- 3rds 25-Pull Ups 7-STO GOAL sub 8 mins CAP at 12 mins GOAL: Sub 7 mins
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WARM UP 8/29/16 (Check In) FOAM ROLL-Chest,Traps,Lats,Forearms 30-60 secs GROUP WARM UP Row or Bike-2 mins ---------------------------- Hip Rotations-20 secs R/L Spiderman to hammy-20 secs R/L Walking Plank-20 secs Push Ups mix hands-20 secs ----------------------------- Band Passthroughs-10 reps Band OHS-10 reps Band Front Raises-10 reps ---------------------------------- Barbell GM/Front Squat-10-15 reps of each. Barbell Press complex-5 reps Hanging Hollow body hold/rocks-10 reps Pull ups or Ring rows-10 reps COOLDOWN Band Lat Stretch-2mins Praying Pose on box us PVC-2 mins Couch Stretch-2 mins
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