WOD Blog
 | Fri, Mar 31 2017 |  |
| WEIGHTLIFTING 8/19/16-7/5/17 | METCON 3/31/17 | SHRED 1/20/17-3/30/17 | WARM UP 3/31/17 |
WEIGHTLIFTING 8/19/16-7/5/17
(Weight)
MAX! Spend 25-30 mins working up to a single recommended
E2MO2M for coaches
Snatch
1-1-1-1-1-1-1-1-1
Work up to a new 1RM for more experienced and flexible try to catch in a Squat Snatch for tight people and beginners take from 2-3'' below the knee and put this in notes
| 1st | 100 Rx | Cherise Fri, Mar 31, 2017 | | 2nd | #95 Rx | Megan A Fri, Mar 31, 2017 | | 3rd | 90 Rx | Janalyn Fri, Mar 31, 2017
Lily Jon Fri, Mar 31, 2017 | | 1st | 212 Rx | David P Fri, Mar 31, 2017 | | 2nd | 185 Rx | Jacob W Fri, Mar 31, 2017 | | 3rd | 175 Rx | Nick Fri, Mar 31, 2017 |
| 1st | 140 Rx | Taeja Wed, Jul 5, 2017 | | 2nd | 125 Rx | Katriel-Maria Fri, Aug 19, 2016 | | 3rd | 102.2 Rx | Cherise Fri, Aug 19, 2016 | | 1st | 251.5 Rx | Brandon He Mon, Aug 7, 2017 | | 2nd | 212 Rx | David P Fri, Mar 31, 2017 | | 3rd | 205 Rx | Charles G Fri, Aug 19, 2016 |
| Nick | 175 Rx | | | Ben H | 155 Rx | Halting powersnatch | | Steve M | 150 Rx | | | Lila | 75 Rx | Haven't been working on snatches | | Sterling | 135 Rx | It was ugly. I had to press it a good bit. | | Kevin E | 135 Rx | | | Cherise | 100 Rx | | | Lily Jon | 90 Rx | almost got 95, haven't been on fridays | | Megan A | #95 Rx | PR | | Jacob W | 185 Rx | | | Courtney E | 60 Rx | Attempted 70... | | Vince | 65 Rx | Worked on form. I will beat this. | | Janalyn | 90 Rx | | | David P | 212 Rx | 115-145-175-195-207-212 |
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METCON 3/31/17
(Time, Rx+, Rx2, Rx3)
4 rounds for time of
8-Ring Muscle Ups
10-Powersnatches (135#/95#)
GOAL: Finish under 13 mins CAP off at 15 mins
Rx+: 10 RMU and 10 full snatches 145#/105#
Rx: As written
Rx2: Sub Pull Ups, 115#/75#
Rx3: Sub Ring Rows, HPS 95#/65#
| 1st | 9:45 Rx2 | Rachel T Fri, Mar 31, 2017 | | 2nd | 11:12 Rx2 | Lily Jon Fri, Mar 31, 2017 | | 3rd | 12:57 Rx2 | Janalyn Fri, Mar 31, 2017 | | 1st | 8:40 Rx | David P Fri, Mar 31, 2017 | | 2nd | 15:00 DNF Rx | Ben H Fri, Mar 31, 2017 | | 3rd | 9:24 Rx2 | Jacob W Fri, Mar 31, 2017 |
| Brandon He | 10:58 | Did RMU but subbed 185 power cleans | | Nick | 13:05 Rx2 | Band Assisted Pull Ups | | Ben H | 15:00 DNF Rx | 61 reps or 3 rounds +7 | | Kevin E | 14:00 Rx3 | finished just in time. 85#. purple & red band assisted full Pull ups | | Jeremy B | 11:01 Rx2 | pull ups and 95# snatch | | Lila | 11:22 Rx3 | Pull ups and 65# hps | | Sterling | 15:00 DNF Rx2 | Did Pull ups of round 4. | | Rachel T | 9:45 Rx2 | | | Cherise | 11:02 Rx3 | green band pull ups; 75# power snatch | | Megan A | 9:02 Rx3 | pull-ups/#65 | | Lily Jon | 11:12 Rx2 | | | David P | 8:40 Rx | Unbroken on all RMU | | Jacob W | 9:24 Rx2 | Rx weight, pullups | | Courtney E | 14:04 Rx3 | Jumping pull ups instead of ring rows. 45#HPC | | Vince | 13:30 Rx2 | pull ups / 65# HPS | | Janalyn | 12:57 Rx2 | I lost track and got 5 powersnatches into 5th round. |
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SHRED 1/20/17-3/30/17
(Time)
Coach Bob-Pizza Delivery man warm up after rowing 500 m
WORKOUT: Redo from Jan
5 rounds for time
Burpee 2 for 1's-10 reps
Rope Slams-20 reps
DB Thruster-30 reps 10-20# DB's
Sit Ups-40 reps
Row-500 m
CAP off at 35 mins
COOLDOWN/ROM WOD
Seated Forward Fold-3 mins
Double Straddle-3 mins
Standing Fold w finger interlaced-1-3 mins
Banded Hip Stretch-1-3 mins per leg
| David P | 33:18 Rx | 26 lbs KB thrusters(unbroken 3 rounds) |
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WARM UP 3/31/17
(Check In)
FOAM ROLL-Forearms first!,quads,calves,glutes,delts
GROUP WARM UP
2rds
Jump Rope-30 secs
Band Press and Front Raises-10 of each
Band Pull Aparts-10 reps
Band Thrusters-5 reps
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Snatch Grip Deadlift-9 reps
Row-9 reps
Snatch Grip Push Press-9 reps
2 Position Snatch-3-5 of each
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Ring Dip Hold Pull Up hold-10-20 secs
Ring Dip and Chin up-3-5 reps
Jumping BMU or Ring Muscle up-3-5 reps
COOLDOWN
Anchored T spine-2 mins
Traps Smash-2 mins R/L
Couch stretch-30 secs R/L
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