WOD Blog
 | Wed, Sep 21 2016 |  |
| METCON 9/21/16 | WEIGHTLIFTING 4/21/17 | WARM UP 9/21/16 | (optional if you missed this yesterday) |
METCON 9/21/16
(Reps, Rx+, Rx2, Rx3)
AMRAP in 7 mins of
Bar Facing Burpees-7 reps
Overhead Squat-12 reps
GOAL: 90 reps+
Rx+: 115#/75#
Rx: 95#/65#
Rx2: Sub lateral burpees and Front Squats 75#/55#
Rx3: Sub athletic burpees and Goblet Squat 53#/35#
| 1st | 43 Rx+ | Karen C Wed, Sep 21, 2016 | | 2nd | 89 Rx | Rachel T Wed, Sep 21, 2016 | | 3rd | 57 Rx | Cherise Wed, Sep 21, 2016 | | 1st | 114 Rx+ | Todd N Wed, Sep 21, 2016 | | 2nd | 109 Rx+ | Seth B Wed, Sep 21, 2016 | | 3rd | 102 Rx | Brandon He Wed, Sep 21, 2016 |
| Lily P | 52 Rx | | | Steve M | 59 Rx | | | Spencer Da | 64 Rx | | | Brandon He | 102 Rx | | | Andrew R | 95 Rx2 | lateral burpees & #75 Front squat | | Brenda L | 77 Rx2 | | | Scott B | 59 Rx | | | Saori | 82 | Bfb, 75#fs. Boy, my legs haven't recovered from the last metcon | | Katheryn | 140 Rx3 | super modified for hamstring - 15 lb. ohs, push ups | | Cherise | 57 Rx | | | Seth B | 109 Rx+ | | | Rachel T | 89 Rx | | | Ben H | 80 Rx | | | Todd N | 114 Rx+ | | | Keith C | 135 Rx3 | Did different routine because of surgery was easier | | Charlie | 60 Rx | | | Scott Chr | 91 Rx | | | Tracie | 76 Rx2 | Back squats | | Eric M | 91 Rx | | | Hunter M | 70 Rx | | | Karen C | 43 Rx+ | Did the wrong rep scheme...oops | | Emily Be | DNF Rx3 | | | Mark B | 76 DNF Rx3 | | | Mitchell D | 95 Rx | | | Tyson K | 97 Rx | |
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WEIGHTLIFTING 4/21/17
(Weight)
Week 3 of 3
Snatch Grip Push Jerk
3-3-3-3-3-3-3
@85% of Snatch Max on up BEAT WHAT YOU DID LAST WEEK!
For beginners stay much lighter and practice receiving bar on back. Or switch to Push jerk regular grip from the front ask coach for feedback.
Planned: Fri,Apr21,2017 Fri,Apr14,2017 Fri,Apr7,2017 Wed,Sep28,2016 Wed,Sep21,2016 Wed,Sep14,2016| 1st | 125 Rx | Katriel-Maria Wed, Sep 21, 2016 | | 2nd | 108 Rx | Rachel T Wed, Sep 21, 2016 | | 3rd | 95 Rx | Lily P Wed, Sep 21, 2016 | | 1st | 297 Rx | Seth B Wed, Sep 21, 2016 | | 2nd | 215 Rx | Scott Chr Wed, Sep 21, 2016 | | 3rd | 175 Rx | Steve M Wed, Sep 21, 2016 |
| 1st | 165 Rx | Taeja Fri, Apr 14, 2017
Emily M Fri, Apr 7, 2017 | | 2nd | 155 Rx | MANAGER Fri, Apr 7, 2017 | | 3rd | 140 Rx | Katriel-Maria Wed, Sep 28, 2016 | | 1st | 322.5 Rx | Seth B Wed, Sep 28, 2016 | | 2nd | 295 Rx | Toa Fri, Apr 21, 2017 | | 3rd | 245 Rx | Cory W Fri, Apr 21, 2017 |
| Lily P | 95 Rx | struggled catching it so did a lot of ones | | Steve M | 175 Rx | | | Spencer Da | 145 Rx | | | Scott B | 115 Rx | | | Katriel-Maria | 125 Rx | | | Seth B | 297 Rx | ALL TIME PR! From the back caught and reset | | Katheryn | 90 Rx | | | Rachel T | 108 Rx | | | Ben H | 146 Rx | | | Keith C | Worked on light deadlifts....135# Rx | | | Charlie | 150 Rx | | | Scott Chr | 215 Rx | | | Eric M | 165 Rx | |
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WARM UP 9/21/16
(Time)
FOAM ROLL-Traps,Lats,Chest,Delts 30-60 secs of each use lacrosse ball on smaller muscles
GROUP WARM UP
Row or Bike-2-3 mins
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3 Air Squats Jumping Jacks 6-30 secs
PVC Passthroughs-15 reps
OHS w pvc pipe vary grip and stances-15 reps
Walking Plank-30 secs
Burgener warm up w PVC
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Barbell Complex 2-3 rds
Snatch Grip Deadlift-7 reps
Snatch Grip High pull and Hang Power snatch-5
OHS-5
Snatch Grip PP and PJ-5 reps each
COOLDOWN
Banded Lateral Stretch-2 mins R/L
Or anchored T spine
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(optional if you missed this yesterday)
(Time)
10-15 mins
Pull Ups-1-2-3-4-5-6-7-8-9-10 etc.*
Hollow Rocks-20 reps
Side Plank-20 secs R/L
Rest 30 secs after each round
If you stall at a certain rep range then begin again at 1 Pull Up
*Rx+: For experienced beast sub either kip CTB or Strict MU
| 1st | 25:06 Rx | Rachel T Tue, Mar 17, 2020 | | 2nd | 30:00 Rx | Laura E Sat, Jan 26, 2019 | | 3rd | 31:15 Rx | Cherise Sat, Feb 2, 2019 | | 1st | 30 Rx | Derek A Tue, May 16, 2017 | | 2nd | 24:50 Rx | Bj Tue, Mar 17, 2020 |
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