WOD Blog
 | Fri, Jan 27 2017 |  |
| WEIGHTLIFTING 1/27/17 | METCON 1/27/17 | SHRED 1/27/17-7/28/17 | WARM UP 1/27/17 | Other Results |
WEIGHTLIFTING 1/27/17 (Weight) Week 1 of 4 Push Jerk OR Split Jerk 4-4-4-4-4-4 Begin at 60% of best C&J build up from there
| 1st | 145 Rx | Emily M Fri, Jan 27, 2017 | | 2nd | 125 Rx | Saori Fri, Jan 27, 2017 | | 3rd | 115 Rx | Rachel T Fri, Jan 27, 2017 | | 1st | 225 Rx | Eric P Fri, Jan 27, 2017 Leka Fri, Jan 27, 2017 | | 2nd | 205 Rx | Joshua B Fri, Jan 27, 2017 | | 3rd | 200 Rx | Spencer Ch Fri, Jan 27, 2017 |
| Daniel Ol | 65 Rx | | | Eric K | 195 Rx | | | Heather R | 70 Rx | | | Cherise | 105 Rx | split jerk | | Sterling | 115 Rx | | | Spencer Ch | 200 Rx | Split | | Megan A | 105 Rx | | | Leka | 225 Rx | stayed light, worked on form | | Bill | 125 Rx | split | | Rachel T | 115 Rx | | | Nick | 165 Rx | | | Saori | 125 Rx | Spirit jerk | | Jeremy B | 115 Rx | Split Jerk | | Mark Ch | 115 Rx | | | Katheryn | 90 Rx | | | Vince | 85# Rx | 85# strict press 65# push jerk dnf | | Lila | 90 Rx | | | Eric P | 225 Rx | | | Joshua B | 205 Rx | | | Emily M | 145 Rx | | | Christopher G | 155 Rx | | | Courtney E | 60 Rx | 65 for 2 | | Kevin E | 60 Rx | | | Ammon C | custom workout Rx | |
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METCON 1/27/17 (Reps, Rx+, Rx2, Rx3) AMRAP in 9 mins of Deadlift-9 reps (95#/65#) Hangpowersnatch-7 reps (95#/65#) Bar Facing Burpee-5 reps then REST 1 mins 3 mins timer to perform GTO-AMRAP (145#/105#) GOAL: 150 reps Rx+: 115#/75#, Must be Full Snatch for GTO 185#/125# Rx: As written Rx2: 75#/55#, 95#/65# Rx3: Su 35#/20# DB pair, and DB Snatch 55#/35# for GTO
| 1st | 146 Rx+ | Julia Goldst Fri, Jan 27, 2017 | | 2nd | 154 Rx | Taeja Fri, Jan 27, 2017 | | 3rd | 145 Rx | Rachel T Fri, Jan 27, 2017 | | 1st | 193 Rx | Leka Fri, Jan 27, 2017 | | 2nd | 190 Rx | Brandon He Fri, Jan 27, 2017 | | 3rd | 174 Rx | John Lu Fri, Jan 27, 2017 |
| Eric F | 162 Rx | | | Steve T | 114 Rx2 | | | Brandon He | 190 Rx | 8 rounds + 6 DL (16 GTO) | | Eric K | 107 Rx2 | | | Heather R | 106 Rx3 | 35# HPS 55# was tooooooo heavy. TGIF | | Andrew R | 115 Rx2 | | | Taeja | 154 Rx | 14 GTO | | Tracie | 133 Rx2 | 20 GTO | | Scott B | 83 Rx | 76+7 + 1 min less (8 min) | | Spencer Ch | 165 Rx | 7 Rds 18 GTO | | Cory W | 152 Rx | | | Cherise | 105 Rx | | | Sterling | 59 | I was being careful with the dead lifts, hence the slow pace. #95 first round, #125 second. | | Megan A | 72 Rx | | | Jeremy B | 87 Rx | GTO RX2 95# | | Leka | 193 Rx | 8RD- 9DL- 1Snatch, 15 GTO | | Bill | 134 Rx2 | | | Rachel T | 145 Rx | | | Nick | 96 Rx2 | | | Saori | 131 Rx | | | Kaddie | 125 Rx | | | Ben H | 164 Rx | | | Katheryn | 108 Rx2 | | | Vince | 163 Rx3 | 35# db, 95# deadlift | | Lila | 115 Rx2 | | | Eric P | 139 Rx | | | John Lu | 174 Rx | 18 power snatch | | Joshua B | 97 Rx | | | Emily M | 127 Rx | | | Christopher G | 136 Rx | | | Janalyn | 105 Rx2 | | | Belinda | 116 Rx | 10 | | Julia Goldst | 146 Rx+ | | | Courtney E | 90 Rx2 | 35#/55# GTO | | Todd N | 171 Rx | 7rds + 6 DeDs/GTO 19 reps | | Kevin E | 105 Rx2 | 65/75 |
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SHRED 1/27/17-7/28/17 (Time) WARM UP Seth or HERMANO! WORKOUT: 6 rounds Battle Ropes Slams-8 reps Burpee 2 for 1-8 reps REST 2 mins 5 rounds Battle Rope alt hits-20 reps Jump Pull Up-20 reps REST 2 mins 4 rounds Double Unders-30 reps Pushballs-30 reps COOLDOWN ROM WOD with these Thread the needle-2 mins Archer Pose-2 mins
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WARM UP 1/27/17 (Check In) FOAM ROLL-Delts, Traps, Chest, GROUP WARM UP OH Walking Lunges-100 ft Burpee 2 for 1 w Jumping Jacks-5 reps-1 min Mtn. Climbers-50 reps Band GM or Barbell RDL-20 reps -------------------- w barbell Press complex-3 reps Deadlift-10 reps 2 position Snatch-5 reps OHS-5 reps COOLDOWN Band OH stretch or partner chest and lat stretch-2 mins
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