WOD Blog
 | Wed, Apr 19 2017 |  |
| WEIGHLIFTING 4/19/17-11/8/17 | METCON 4/19/17 | WARM UP 4/19/17 | Other Results |
WEIGHLIFTING 4/19/17-11/8/17
(Weight)
Pick one of these to work on for the next 4 weeks
Deadlift-Snatch Grip Deadlift-Sumo Deadlift
Week 3
Build up to a 3RM then perform 3-4x3 at 85-90% of that weight.
7-55%
5-65%
5-75%
3-85%
1-93% (optional)
3RM attempt
3x3 drop sets
| 1st | 275 Rx | Cherise Wed, Apr 19, 2017 | | 2nd | 235x3 Rx | Rachel T Wed, Apr 19, 2017
Taeja Wed, Apr 19, 2017 | | 3rd | 215 Rx | Corin Wed, Apr 19, 2017 | | 1st | 495 Rx | Toa Wed, Apr 19, 2017 | | 2nd | 415 Rx | Cory W Wed, Apr 19, 2017 | | 3rd | 325 Rx | Lance Wed, Apr 19, 2017 |
| 1st | 295 Rx | Melissa D Wed, Nov 8, 2017 | | 2nd | 275 Rx | Taeja Wed, Nov 8, 2017
Cherise Wed, Apr 19, 2017 | | 3rd | 240 Rx | Corin Wed, Nov 8, 2017 | | 1st | 495 Rx | Toa Wed, Apr 19, 2017 | | 2nd | 465 Rx | Charles G Wed, Nov 8, 2017 | | 3rd | 425 Rx | Todd N Wed, Nov 8, 2017 |
| Eric M | 235x3 Rx | | | Heikoti | 225 Rx | Snatch grip DL | | Taeja | 235x3 Rx | snatch grip | | Bill | 275 Rx | | | Luis Mu | 295 Rx | | | Rachel T | 235x3 Rx | | | Cherise | 275 Rx | 1x285; drop 5x225 | | Sterling | 255 Rx | | | Lance | 325 Rx | Sumo | | Katheryn | 155 Rx | regular | | Jeremy B | 295 Rx | X3 | | Josee | 195 Rx | x3 | | Derek A | 205 Rx | | | Cory W | 415 Rx | | | Sarah G | 205 x3 Rx | regular | | Keith C | 265 Rx | | | Kaddie | 195 Rx | | | Kevin E | 215 Rx | | | Jacob W | 275 Rx | Snatch x 3 | | Corin | 215 Rx | | | Vince | 135 Rx | Regular | | Steven A | 315 x3 Rx | Regular | | Saori | 145 Rx | X3 snatch grip. I need to practice the form | | Mitchell D | 295 Rx | Snatch grip | | Toa | 495 Rx | |
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METCON 4/19/17
(Time, Rx+, Rx2, Rx3)
3 rounds for time of
50-Double Unders
25-Pull Ups
50-Double Unders
25-Push Press (95#/65#)
GOAL: Finish under 13 mins CAP off at 16 mins
Rx+: 4 RDS Sub CTB Pull Ups rd 1&3 and BMU 12 reps rounds 2&4
Rx: As written
Rx2: Sub lateral hops or tuck jumps and 12 Pull Ups or Jump CTB 75#/55#
Rx3: Singlesx2 and ring rows Russian KB Swing
| 1st | 13:42 Rx | Janelle Wed, Apr 19, 2017 | | 2nd | 16:00 Rx | Josee Wed, Apr 19, 2017
Saori Wed, Apr 19, 2017
Sarah G Wed, Apr 19, 2017
Rachel T Wed, Apr 19, 2017
Taeja Wed, Apr 19, 2017 | | 3rd | 14:48 Rx2 | Tracie Wed, Apr 19, 2017 | | 1st | 12:14 Rx | Brandon He Wed, Apr 19, 2017 | | 2nd | 13:13 Rx | Eric F Wed, Apr 19, 2017 | | 3rd | 13:45 Rx | Bob S Wed, Apr 19, 2017 |
| Eric M | 14:28 Rx | | | Heikoti | DNF 16:00 Rx2 | just finished 2nd round | | Brandon He | 12:14 Rx | | | Diana W | DNF Rx3 | 8 push press left; single X2, ring rows, push press 55# | | Taeja | 16:00 DNF Rx | 290 reps. Most pull-ups & DUs I've ever done in 1 day | | Luis Mu | 16:00 Rx | DNF 350 reps | | Bill | 16:00 dnf Rx3 | | | Cherise | 16:00 DNF Rx2 | 237 reps: DU; jump PU; 65#; and mid-WOD pee. Darned DUs! | | Rachel T | 16:00 Rx | 375 | | Sterling | 16:00 DNF Rx | 21 PP of round 2. | | Lance | 16:00 DNF Rx2 | | | Katheryn | 16:00 DNF Rx2 | 375 reps | | Caitlin | DNF Rx2 | 20 into 3rd round. Had to leave 2 minutes early for work. :/ | | Swede | 16:00 DNF Rx | dnf 20 PP Left | | kennedy j | dnf Rx3 | cut reps in half sub ctb | | Andrew R | 16 dnf Rx2 | 10 reps into third round. got 6 consecutive DUs | | Bob S | 13:45 Rx | | | Jeremy B | 16:00 Rx2 | 290, pull ups, lateral hops, 95# push press | | Hunter M | 14:05 Rx | | | Keith C | 13:22 Rx3 | 44# KB | | Sarah G | 16:00 Rx | 359 reps - got through 9 pull ups on 3rd round | | Tracie | 14:48 Rx2 | | | Kaddie | DNF Rx2 | 281 reps. Singles, chest to bar. 55# | | Derek A | 16:00 Rx2 | 223 | | Kevin E | 16:00 DNF Rx2 | 297reps. | | Jacob W | 16:00 Rx | 2 rnds + 35 dbl unders | | Corin | 16:00 Rx2 | DNF; lateral hops, ring rows, push press #55 | | Vince | 16:00 DNF Rx2 | Lateral Hops, Pull ups, 20 # db Push press. Got to the final round of push presses | | Saori | 16:00 dnf Rx | 377 | | Eric F | 13:13 Rx | | | Janelle | 13:42 Rx | | | Josee | 16:00 Rx | DNF: 357 reps | | Janalyn | 16:00 Rx2 | DNF; 440 reps. |
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WARM UP 4/19/17
(Check In)
FOAM ROLL-Calves,Ant Tib,Lats,Glutes,hamstrings-30-60 secs
GROUP WARM UP
Jump Rope-1-2 mins
Push Ups-10 reps
Walking Plank-30 secs
Thumbs Up/Breastrokes-15 secs each
Hang with chin over bar-collect 30 secs
5-10 Pull Ups
Hanging Hollow Rocks-30 secs
Pull Ups-10 reps
Spiderman to hammy-30 secs R/L
Snatch Grip Push Press-5 reps
to front Push Press-5 reps
Snatch Grip Deadlift and 2 other styles-5 reps of each.
3-position snatch (below knee-mid thigh-high hang)
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