WOD Blog
 | Wed, May 3 2017 |  |
| WEIGHTLIFTING 5/10/17 | METCON 5/3/17 | WARM UP 5/3/17 | Other Results |
WEIGHTLIFTING 5/10/17
(Weight)
Week 2 of 5
BEAT WHAT YOU DID LAST WEEK
Front Squat(double pauses*)
5-5-5-5-5
*Pause half way down and in bottom for 1 sec then shoot up as fast as possible! Begin at 55% of 1RM focuson keeping position and tempo. For those that finish before 15 mins end with 1-2 sets x10 reps per leg
Stationary Split Squat-50% of what you end with
| 1st | 135 Rx | Saori Wed, May 3, 2017 | | 2nd | 115 Rx | Sarah G Wed, May 3, 2017
Cherise Wed, May 3, 2017 | | 3rd | 90 Rx | Ang Wed, May 3, 2017 | | 1st | 247 Rx | Jonathan K Wed, May 3, 2017 | | 2nd | 235 Rx | Lance Wed, May 3, 2017 | | 3rd | 225 Rx | Luis Mu Wed, May 3, 2017 |
| 1st | 135 Rx | Taeja Wed, May 10, 2017
Saori Wed, May 3, 2017 | | 2nd | 130 Rx | Cherise Wed, May 10, 2017 | | 3rd | 115 Rx | Sarah G Wed, May 3, 2017 | | 1st | 255 Rx | Lance Wed, May 10, 2017 | | 2nd | 247 Rx | Jonathan K Wed, May 3, 2017 | | 3rd | 235 Rx | Luis Mu Wed, May 10, 2017 |
| Steve M | 155 Rx | | | Eric M | 155 Rx | | | Jonathan K | 247 Rx | | | Kevin E | 165 Rx | | | Spencer Da | 165 Rx | | | Nick | 205 Rx | | | Luis Mu | 225 Rx | | | Joshua B | 165 Rx | | | Cherise | 115 Rx | | | Lance | 235 Rx | Back Squat | | Katheryn | 85 Rx | | | Vince | 125 Rx | back pause squats | | Ang | 90 Rx | | | Trent | 195 Rx | | | Sarah G | 115 Rx | | | Mitchell R | 155 Rx | | | Spencer Ch | 205 Rx | | | Caitlin | 50 Rx | | | Jeremy B | 120 Rx | | | Saori | 135 Rx | | | Derek A | 125 Rx | | | Kaddie | 85 Rx | Was not feeling very well |
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METCON 5/3/17
(Reps, Rx+, Rx2, Rx3)
AMRAP in 15 mins of
Snatch(any style)-1 rep (135#/95#)
Hang Snatch 1'' below knee(any style)-1 rep (135#/95#)
Hang Snatch Above knee(any style)-1 rep (135#/95#)
Snatch Grip Push Jerk-1 rep (135#/95#)
OHS-Max Consecutive reps (135#/95#)
Every time you drop the barbell perform 15 Deadlifts BEFORE resuming complex. These reps DO NOT COUNT towards score. If you mess up on complex you score 0 and must begin again from Snatch
GOAL: 100 reps
Rx+: Click this if you Snatch more than 185#/125# and use 80% of Snatch Max round up to nearest 5# increment. GOAL: 60 reps+
Rx: As written
Rx2: 95#/65#
Rx3: 75#/55#, Reduce ROM for OHS if necessary
| 1st | 53 Rx | Taeja Wed, May 3, 2017 | | 2nd | 122 Rx2 | Cherise Wed, May 3, 2017 | | 3rd | 95 Rx2 | Saori Wed, May 3, 2017 | | 1st | 122 Rx | Todd N Wed, May 3, 2017 | | 2nd | 76 Rx | Jonathan K Wed, May 3, 2017 | | 3rd | 71 Rx | Bob Wed, May 3, 2017 |
| Steve M | 62 Rx2 | did 115# | | Eric M | 65 Rx2 | | | Sarah G | 63 Rx3 | snatches< | | Jonathan K | 76 Rx | | | Nick | 45 Rx2 | 25 OHS | | Bob | 71 Rx | | | Steven A | 68 Rx3 | | | Tracie | 62 Rx3 | | | Katie H | 35 Rx2 | Some reduced ROM for squats | | Katheryn | 92 Rx3 | | | Luis Mu | 74 Rx2 | | | Joshua B | 90 Rx2 | | | Cherise | 122 Rx2 | That was intense. 😮 | | Lance | 70 Rx2 | | | Vince | 75 Rx3 | 75# clean series | | Mitchell R | 41 Rx2 | | | Spencer Ch | 68 Rx2 | 115 lbs | | Andrew R | 61 Rx2 | | | motau | 38 Rx3 | | | Wade | 78 Rx2 | | | Cory W | 72 Rx2 | | | Todd N | 122 Rx | forgot to count the 4 reps each rd with first score post. | | Steve T | 53 Rx2 | | | Taeja | 53 Rx | really need to werrrrk on shoulder/back mobility for OHS | | Jeremy B | 42 Rx2 | | | Janalyn | 64 Rx3 | | | Saori | 95 Rx2 | | | Derek A | 60 Rx3 | | | Kaddie | 84 Rx2 | 55 lbs |
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WARM UP 5/3/17
(Check In)
FOAM ROLL-Quads,Glutes,Traps,Forearms 30-60 secs
GROUP WARM UP
PVC Passthroughs
Walking OH Lunges-100 ft
Burgener Warm up
Hip Rotations-30 sec R/L
Praying Pose to hammy-30 secs
Stationary Inchworms-30 secs
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w barbell
Snatch Complex like in metcon
Front Squat-10 reps w tempo pauses
COOLDOWN
Anchored T spine-2 mins
Wall Stretch w pigeon stretch version-2 mins
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