WOD Blog
 | Fri, Apr 7 2017 |  |
| WEIGHTLIFTING 4/21/17 | METCON 4/7/17 | SHRED 4/7/17 | WARM UP 4/7/17 |
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 | 165 Rx | Emily M Fri, Apr 7, 2017 | | 2nd | 155 Rx | MANAGER Fri, Apr 7, 2017 | | 3rd | 125 Rx | Cherise Fri, Apr 7, 2017 | | 1st | 235 Rx | Scott Chr Fri, Apr 7, 2017 | | 2nd | 225 Rx | Cory W Fri, Apr 7, 2017 | | 3rd | 215 Rx | Spencer Ch Fri, Apr 7, 2017 |
| 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 |
| Ben H | 206 Rx | PR | | Spencer Ch | 215 Rx | | | MANAGER | 155 Rx | /165=93% of regular push jerk max | | Cory W | 225 Rx | | | Sterling | 145 Rx | | | Cherise | 125 Rx | | | Scott Chr | 235 Rx | 245x1 | | Emily M | 165 Rx | | | Derek A | 125 Rx | | | Kevin E | 155 Rx | 155/165=93% of reg. PJ |
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METCON 4/7/17
(Reps, Rx+, Rx2, Rx3)
AMRAP's
2 mins-Pull Up
2 mins-Double Unders divide by 3 for score
2 mins-Overhead Squat (75#/55#)
2 mins-Ring Dips
1 min-Pull Up
1 min-Double Unders divide by 3 for score
1 min-Overhead Squat (75#/55#)
1 min-Ring Dips
GOAL: 150 reps
Rx+: Sub CTB and 95#/65#
Rx: As written
Rx2: Single DB OH 35#/20#, HR Push Ups or Bench Dips, Lateral hops, Ring Rows
Rx3: See coach for modwod
| 1st | 211 Rx | MANAGER Fri, Apr 7, 2017 | | 2nd | 122 Rx | Taeja Fri, Apr 7, 2017 | | 3rd | 101 Rx | Kristen Od Fri, Apr 7, 2017 | | 1st | 211 Rx | Hunter M Fri, Apr 7, 2017 | | 2nd | 192 Rx | Spencer Ch Fri, Apr 7, 2017 | | 3rd | 168 Rx | Scott Chr Fri, Apr 7, 2017 |
| Ben H | 167 Rx | | | Spencer Ch | 192 Rx | Accidentally did 85 on OHS lol | | Kevin E | 146 Rx2 | jumping pullups. lateral hops. bar OS. matedor dips for 4 reps, close HR push ups for rest | | Andrew R | 130 Rx | | | Taeja | 122 Rx | felt like a rough workout | | Cory W | 115 Rx | | | Sterling | 113 Rx | | | Kristen Od | 101 Rx | | | Cherise | 106 Rx2 | green band pull ups; DU; 55# OHS; HRPU | | Rachel T | 134 Rx2 | RX except Red band on dips | | Seth B | 165 Rx | Skipped DU's after 30 | | Anna H | 131 Rx2 | | | MANAGER | 211 Rx | | | Hunter M | 211 Rx | | | Janalyn | 112 Rx2 | All Rx except HR PU instead of ring dips. | | Scott Chr | 168 Rx | |
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SHRED 4/7/17
(Reps, Rx+, Rx2, Rx3)
WARM UP-with coach bob
Row or bike-2-3 mins
set up stations do 30secs of each at easy pace
WORKOUT: less spicy but long.
5 rounds
Min 1: DB alternating Push Press--MAX reps
Min 2: Rope Slams-MAX reps
Min 3: Ring Rows or Jumping CTB Pull Ups-MAX reps
Min 4: KTC or TTB-MAX reps
Min 5: Shoot Throughs-MAX reps
Min 6: Rower-MAX reps
COOLDOWN
Focus on upper body 2-3 stretches
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WARM UP 4/7/17
(Check In)
FOAM ROLL-Lats,Traps,Delts,Forearms-60 secs
GROUP WARM UP
Jog-300 m
Band Passthroughs-10-15 reps
OHS-15 reps mix stance
Thumbs Up-15 reps
Band Pull Aparts and Presses stand on band-30 secs
Push Ups-15 reps mix hand placement
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Hang Clean-7 reps
Push Jerk or Thruster-7 reps
GM-7 reps
Pull Up Hold-30 secs
COOLDOWN
Band OH Stretch-2 mins R/L
Modified Hurdlers Stretch-2 mins
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