WOD Blog
 | Fri, Sep 9 2016 |  |
| WEIGHTLIFTING 9/9/16-9/16/16-9/23/16 | METCON 9/9/16 | COMPETITORS TRAINING 9/9/16 | WARM UP 9/9/16 | Other Results |
WEIGHTLIFTING 9/9/16-9/16/16-9/23/16
(Weight)
Pick one of these to work on for the next 4 weeks
Deadlift-Snatch Grip Deadlift(120-130% for 3RM)-Sumo Deadlift
Week 5
Build up to a 2RM then perform 4x2 at 85% of that weight.
10-Bar
7-50%
5-65%
5-75%
3-85%
1-95% (optional)
2RM attempt
4x2 drop sets @85% of 2RM today
| 1st | 220 Rx | Corin Fri, Sep 9, 2016 | | 2nd | 200 Rx | Carolyn Fri, Sep 9, 2016 | | 3rd | 175 Rx | Rachel T Fri, Sep 9, 2016 | | 1st | 445 Rx | Charles G Fri, Sep 9, 2016 | | 2nd | 400 Rx | Seth B Fri, Sep 9, 2016 | | 3rd | 309 Rx | Scott B Fri, Sep 9, 2016 |
| 1st | 290 x 2 Rx | Cherise Fri, Sep 23, 2016 | | 2nd | 235 Rx | Corin Fri, Sep 16, 2016 | | 3rd | 210x1 Rx | Carolyn Fri, Sep 16, 2016 | | 1st | 485 Rx | Leka Fri, Sep 23, 2016 | | 2nd | 445 Rx | Charles G Fri, Sep 9, 2016 | | 3rd | 425 Rx | Seth B Fri, Sep 16, 2016 |
| Lily Jon | 165 Rx | hit 2 then dropped snatch | | JD Ca | 185 Rx | | | Carolyn | 200 Rx | 3 reps | | Corin | 220 Rx | 3 reps | | Brenda L | 165 X5 sumo grip Rx | | | Rachel T | 175 Rx | Snatch grip PR | | Katheryn | 155 Rx | | | Charles G | 445 Rx | x3 | | Scott B | 309 Rx | 225,245,265,287,309 | | Anthony A | 225 Rx | Max 3 | | Seth B | 400 Rx | Sumo Deadlift | | Emily Be | 110 Rx | | | Mark B | 185 Rx | | | Ben H | 275 Rx | |
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METCON 9/9/16
(Time, Rx+, Rx2, Rx3)
6 rounds
Assault bike OR Row-20 calories/Women 15 calories
Front Squat-10 reps (115#/75#)
CTB Strict Pull ups-5 reps
GOAL: Finish under 15 mins CAP off at 19 mins
Rx+: 165#/115#, Sub 3 Strict Ring Muscle Ups
Rx: As written
Rx2: Bike/Row 15/10, 95#/65#, Sub Strict Reg Pull ups
Rx3: Bike/Row 15/10, Sub Goblet Squat 53#/35#, 5 Band Assisted strict Purple/Green
| 1st | 19: DNF finished 4 founds, 5 reps shy of 5 rounds Rx2 | Brenda L Fri, Sep 9, 2016 | | 2nd | 19:00 DNF Rx2 | Karen C Fri, Sep 9, 2016 | | 3rd | 15:38 Rx3 | Katheryn Fri, Sep 9, 2016 | | 1st | 11:49 Rx | Seth B Fri, Sep 9, 2016 | | 2nd | 16:19 Rx | Charles G Fri, Sep 9, 2016 | | 3rd | 19:00 Rx | Ben H Fri, Sep 9, 2016
Andrew R Fri, Sep 9, 2016 |
| JD Ca | 19:00 + 10 front squats Rx | | | Cassidy | 19:00 + 1 min Rx3 | | | Sterling | 19:00 DNF | Ran 150 meters, air squats, CTB Pullups, except for the last 2 I did in round 5. Finished run of 6. | | Maurine | 19:00 Rx3 | completed 5 rds | | Tom R | 19:00 finished 5 rounds Rx | | | Katheryn | 15:38 Rx3 | Row 10, front squat 65# | | Corin | 19:00 | finished 4 rounds (65# FS, purple band) | | Andrew R | 19:00 Rx | Finished 4 rounds | | Carolyn | 18:02 Rx3 | Bike, #65 front squat, ring row | | Brenda L | 19: DNF finished 4 founds, 5 reps shy of 5 rounds Rx2 | | | Rachel T | 19:00 DNF 5rd+25 | RX weight ,bike--- strict pull ups | | Charles G | 16:19 Rx | | | Scott B | 19:00 Rx2 | Need to get CTB better: 3 rnds + 15 cals on rower at 115# | | Seth B | 11:49 Rx | | | Julia Goldst | 12:46 | Sub air squats | | Anthony A | 19:00 Rx2 | 4th round Banded | | Karen C | 19:00 DNF Rx2 | Pull ups no good | | Ben H | 19:00 Rx | 5 rounds |
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COMPETITORS TRAINING 9/9/16
(Time)
NEXT WEEK WE BEGIN AGAIN SEPT 12th!!
Concentrations:
Strength: (Unorthodox movements) Thruster/OHS
Gymnasty:
A. EMOM for 12 rounds EACH alternating
3 powersnatch @75% Max/Powercleans @75%
B. Handstand Walk practice-10 mins
then Max consecutive HSPU Games standard (25+)
REST 3 mins
Max consecutive DU's (Goal 150+)
REST 3 mins
RECORD BOTH OF THESE ON WHITEBOARD!
C. AMRAP in 8 mins of
Deficit HSPU-5 reps (6''/4'') Only if you can do 20 kip with ease.
Double Unders-30 reps
GOAL: 100 reps
D. Class Metcon: Rx OR REST
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WARM UP 9/9/16
(Time)
FOAM ROLL-Quads,Glutes,Lats, 30-60 secs
GROUP WARM UP
Bike-2 mins
Downward Dog 30 sec
Upward Dog 30 sec
Groiner stretch 30 sec
Praying Pose to MaHammy 30 sec
Pull Up/Ring Rows 10 reps
Good Mornings 10 reps
Deadlift 20 reps
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