WOD Blog
 | Sat, Jan 21 2017 |  |
| 9AM STRENGTH WOD 1/21/17 | PARTNER WOD 1/21/17 | WARM UP 1/21/17 | Other Results |
9AM STRENGTH WOD 1/21/17
(Weight)
A. Hang power clean TnGo every 3 mins at 70% on up
5-5-5-5-5
B. Snatch Balance
EMOM for 12 mins
3-3-3-2-2-2-1-1-1-1-1-1
Start light build up gradually work on speed under and balance in bottom
C1. DB Bench Press-10-10-10-10-10 (Try to build up if not enough weight then hold in bottom for 5 secs on each
C2. Pull Ups-5-5-5-5-5 (add weight if able)
C3. Double DB Row-10-10-10-10-10
RERACK YOUR DUMBBELLS PLEASE!!!!!!
60% on up For each rep control eccentric for 3 secs
*Max rep set regular tempo @60% of what you estimate your max to be
| Eric K | A 155 B 165 Rx | | | Carolyn | 1000 Rx | | | Eric P | A 205 B 195 Rx | | | Taeja | 145# Rx | Did the strength WOD at Vasa at 8:30pm; also did an 11 min. AMRAP of 30 airsquats, 30 situps in the Sauna |
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PARTNER WOD 1/21/17
(Reps, Rx+, Rx2, Rx3)
AMRAP in 25 mins
DB Thrusters-100 reps (55#/35#)
Pull Ups-100 reps
Sit Ups-100 reps
Burpees-100 reps
Powerclean-100 reps (135#/95#)
With time remaining
Partner Deadlift-5 reps (495#/365#)
Bar Facing Simultaenous burpees-10 reps
RULES: Partition reps as desired, until you get to final couplet.
GOAL: 600 reps+
Rx+: Sub KB pair thruster 53#/35#, CTB pull up,GHD Sit Up, Burpee box jump 20'' for all, 165#/115#, 585#/???
Rx: As written
Rx2: 95#/65#, 365#/225#
Rx3: See coach for modwod
| 1st | 500 Rx2 | Taeja Sat, Jan 21, 2017 | | 2nd | 495 Rx2 | Janalyn Sat, Jan 21, 2017 | | 3rd | 461 Rx2 | Cherise Sat, Jan 21, 2017 | | 1st | 515 Rx | Todd N Sat, Jan 21, 2017 | | 2nd | 500 Rx | Jonathan K Sat, Jan 21, 2017
Joshua B Sat, Jan 21, 2017 | | 3rd | 410 Rx2 | Kevin E Sat, Jan 21, 2017 |
| Andrew R | DNF Rx3 | | | Cherise | 461 Rx2 | partner: Carolyn :-) | | Lila | 500 Rx3 | 20#, jump ctb, 55# | | Joshua B | 500 Rx | Wilson | | Jonathan K | 500 Rx | belnap | | Nick | DNF | Made it through burpees | | Kevin E | 410 Rx2 | Partner: Court. 35lbs for press. I didn't do any of the snatches. Started with jumping pull ups then switched to ring rows for last 20 | | Taeja | 500 Rx2 | partner: Kelly; ringrows & 85lb cleans | | Janalyn | 495 Rx2 | Partner: Heidi; 30# DB, ring rows, 65# clean | | Courtney E | 410 Rx2 | #20 DB ring rows #35 clean. Partner Kevin. | | Carolyn | 461 | Partner Cherise | | Todd N | 515 Rx | Partner Jared |
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WARM UP 1/21/17
(Check In)
FOAM ROLL-Full body especially sore areas
GROUP WARM UP
5 min AMWAP
Jumping Jacks-15 reps
Mtn Climbers-10 reps
Burpees-5 reps
Stationary Inchworms-3 reps
Samson Stretch-20 secs R/L
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Plank-30 secs
Plate Rotations-20 secs R/L
Plate to Overhead-10 reps
Plate press-10 reps
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After briefing on WOD
Review C&J and other movement standards
COOLDOWN
Partner Hammy stretch-2 mins R/L
Partner Chest/Shoulder stretch-2 mins R/L
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