WOD Blog
 | Wed, Apr 12 2017 |  |
| WEIGHLIFTING 11/1/17 | METCON 4/12/17 | WARM UP 11/1/17 |
WEIGHLIFTING 11/1/17 (Weight) Pick one of these to work on for the next 4 weeks Deadlift-Snatch Grip Deadlift-Sumo Deadlift Week 2 Build up to a 4RM then perform 3x4 at 80% of that weight. 7-55% 5-65% 5-75% 3-85% 1-93% (optional) 4RM attempt 3x4 drop sets
| 1st | 275 1RM Rx | Taeja Wed, Apr 12, 2017 | | 2nd | 270 x4 Rx | Emily M Wed, Apr 12, 2017 | | 3rd | 265x4 Rx | Cherise Wed, Apr 12, 2017 | | 1st | 475 Rx | Toa Wed, Apr 12, 2017 | | 2nd | 385 x4 Rx | Cory W Wed, Apr 12, 2017 | | 3rd | 355 x4 Rx | Nick Wed, Apr 12, 2017 |
| 1st | 280 Rx | Melissa D Wed, Nov 1, 2017 | | 2nd | 275 1RM Rx | Taeja Wed, Apr 12, 2017 | | 3rd | 270 x4 Rx | Emily M Wed, Apr 12, 2017 | | 1st | 495 Rx | Toa Wed, Nov 1, 2017 | | 2nd | 460 Rx | Charles G Wed, Nov 1, 2017 | | 3rd | 405 Rx | Nick Wed, Nov 1, 2017 |
| Kenny P | 235 Rx | 4 RM | | Belinda | 130 Rx | D/S | | Spencer Da | 285 Rx | SNATCH GRIP | | Ben H | 285 Rx | | | Spencer Ch | 295 Rx | x4 Snatch Grip | | Nick | 355 x4 Rx | First 3 were good, 4th got lazy | | Taeja | 275 1RM Rx | Snatch Grip | | Scott B | 275 Rx | Sumo | | Sterling | 205 Rx | Still taking care of my back. :) | | Cherise | 265x4 Rx | | | Rachel T | 215x4 Rx | | | Courtney E | 120x4 Rx | Snatch grip DL | | Cory W | 385 x4 Rx | | | Keith C | 290 1RM Rx | | | Toa | 475 Rx | | | JC | 335 3x4 drop sets Rx | 405 4 reps | | Bill | 305 Rx | | | Kevin E | 225x4 Rx | try 260 as max basis | | Jeremy B | 295 Rx | | | Emily M | 270 x4 Rx | | | Saori | 165x4 Rx | Snatch Grip | | Sarah G | 195 x4 Rx | 197 was my max when I first started in January! Woohoo!! - normal deadlift | | Mitchell D | 275 Rx | Snatch grip | | Kristen Od | 135 x 4 Rx | | | YoungChol | 245 Rx Rx | |
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METCON 4/12/17 (Reps, Rx+, Rx2, Rx3) 7-1 min rounds Sprint 100 m with any time remaining Powersnatch (115#/75#) GOAL: 30 reps+ Rx+: 165#/115# Rx: As written Rx2: Hang Powersnatch 95#/65# Rx3: Sub Hang DB Snatch 50#/35#
| 1st | 25 Rx+ | Julia Goldst Wed, Apr 12, 2017 | | 2nd | 39 Rx | Taeja Wed, Apr 12, 2017 | | 3rd | 32 Rx | Madeline Wed, Apr 12, 2017 | | 1st | 36 Rx+ | David P Wed, Apr 12, 2017 | | 2nd | 31 Rx+ | Todd N Wed, Apr 12, 2017 | | 3rd | 35 Rx | Ben H Wed, Apr 12, 2017 |
| Belinda | 30 Rx3 | 55# | | Spencer Da | 25 Rx2 | 95# RIGHT SHOULDER | | Ben H | 35 Rx | | | Spencer Ch | 33 Rx | | | Nick | 15 Rx2 | | | Taeja | 39 Rx | pants kept falling down when running...bitter sweet lol | | Scott B | 13 Rx | | | Sterling | 15 Rx | | | Cherise | 15 Rx | Because running | | Julia Goldst | 25 Rx+ | | | Rachel T | 21 Rx | | | Tracie | 21 | 55# powersnatch | | David P | 36 Rx+ | 135 snatch | | Courtney E | 20 Rx2 | 55# | | Keith C | 23 Rx2 | | | Hunter M | 30 Rx | | | Todd N | 31 Rx+ | 135# | | Madeline | 32 Rx | | | Sarah G | 23 Rx2 | started @ 75#, couldn't it, so went down to #65 which made me not get any 1st round :( | | Kevin E | 14 Rx2 | | | Emily M | 24 Rx | | | Saori | 33 Rx2 | 65# power snatch | | Mitchell D | 31 Rx | Need to not suck at running | | Kristen Od | 28 Rx2 | Powersnatch |
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WARM UP 11/1/17 (Check In) FOAM ROLL-Traps,Calves,Mid Back and Hamstrings-30-60 secs GROUP WARM UP Bike or Row-40 calories and time yourself. ----------------------- 1-2 rds Hip Bridge-20 secs Plate to OH-20 secs Plank-20 secs Burpee-20 secs ----------------------- PVC Passthroughs Burgener warm up OHS or Front Squat-5 reps 3 position snatch-w barbell 3 reps Press Complex-3 reps each ------------------------------------ Spiderman to hammy-30 secs R/L Stationary Inchworms-30 secs Snatch Grip Deadlift and 2 other styles-5 reps of each. COOLDOWN Pigeon Stretch-2 mins R/L
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