WOD Blog
 | Fri, May 5 2017 |  |
 | Happy Birthday: Sierra Too |
| WEIGHTLIFTING 5/5/17. | METCON 5/5/17 | SHRED 5/5/17 | WARM UP 5/5/17 | Other Results |
WEIGHTLIFTING 5/5/17.
(Weight)
CLEAN COMPLEX-(6 weeks leading to new Squat clean PR)
Powerclean-1 rep
Hang powerclean (1'' below knee or knee)-1 rep
Hang Squatclean (Mid thigh)-1 rep
High Hang Squat clean-1 rep
Front Squat w pause-1 rep
For this complex focus on being explosive on powers finishing tall, and fast under for squat variations begin at 50% of all time PR.
Monday-Strengthen pushing and accessory muscles for legs
Wednesday-Strengthening receiving position
Friday-Complexes working techique down to clean PR
| 1st | 145 Rx | Taeja Fri, May 5, 2017 | | 2nd | 131 Rx | Katie H Fri, May 5, 2017 | | 3rd | 125 Rx | Belinda Fri, May 5, 2017 | | 1st | 225 Rx | Charles G Fri, May 5, 2017 | | 2nd | 185 PR Rx | Eric M Fri, May 5, 2017 | | 3rd | 165 Rx | Andrew R Fri, May 5, 2017 |
| Eric M | 185 PR Rx | | | Belinda | 125 Rx | | | Nick | 155 Rx | | | Tracie | 70 Rx | | | Carolyn | 70 Rx | | | Jeremy B | 155 Rx | | | Katie H | 131 Rx | | | Katheryn | 75 Rx | | | Caitlin | 40 Rx | | | Vince | 70 Rx | working on jumping form. again. | | Sterling | 105 Rx | Working on wider hands and keeping the bar close to my body. | | Saori | 105 Rx | | | Andrew R | 165 Rx | Hit 185# PR for single | | Charles G | 225 Rx | 4x6 275lb back squat prior | | motau | 75 need work on rack Rx | | | Kristen Od | 90 Rx | | | Courtney E | 80 Rx | The struggle was real today | | Taeja | 145 Rx | Work on back and lays tight, chest up, catch high w/ elbows up |
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METCON 5/5/17
(Reps, Rx+, Rx2, Rx3)
10-90 sec rounds
---Rds 1-3-5-7-9---
AMRAP's
Box Jump-7 reps (24''/20'')
DB alt Snatch-7 reps (55#/35#)
---Rds 2-4-6-8-10---
AMRAP's
Lateral Burpee-7 reps
SDHP-7 reps (95#/65#)
GOAL: Keep pace medium fast and try to last! 210 reps+
Rx+: Click this if you get 270 reps+
Rx: As written
Rx2: 20''/16'', 75#/55#, 35#/20#
Rx3: 20'' STEP UPS ALLOWED Sub Sumo Deadlift, Kb Russian swing 35#/26#
| 1st | 236 Rx | Taeja Fri, May 5, 2017 | | 2nd | 235 Rx | MANAGER Fri, May 5, 2017
Madeline Fri, May 5, 2017 | | 3rd | 188 Rx | Saori Fri, May 5, 2017 | | 1st | 280 Rx+ | Bob Fri, May 5, 2017 | | 2nd | 237 Rx | Seth B Fri, May 5, 2017 | | 3rd | 236 Rx | Todd N Fri, May 5, 2017 |
| Eric M | 147 Rx | | | Belinda | 125 Rx | | | Kevin E | 154 Rx2 | 24' box jumps | | Nick | 137 Rx | | | Heather R | 180 Rx3 | 20# DB 55# SDHP | | Tracie | 181 Rx2 | | | Carolyn | 126 | First day back after eye surgery, rx2 except for step-ups | | Scott B | 128 Rx2 | Tough to count reps, think 128 | | Justin S | 203 Rx | | | Jeremy B | 154 Rx | 35# DB | | Katheryn | 163 Rx2 | | | Caitlin | 140 Rx3 | 45 sdhp | | Vince | 217 Rx2 | 35# db, 95# SDL, 24' Box jump | | Sterling | 155 Rx | | | Saori | 188 Rx | I think I messed up the 1 st round... | | Andrew R | 184 Rx | | | Bob | 280 Rx+ | | | Seth B | 237 Rx | Finally did a class WOD Rx | | Sarah G | 170 Rx | | | Madeline | 235 Rx | | | MANAGER | 235 Rx | | | Charles G | 235 Rx | | | Taeja | 236 Rx | pissed cause I should've pushed harder | | Kaddie | i dont know Rx2 | my kids escaped so i lost some time | | Devin D | 113 Rx | | | motau | 168 Rx3 | db 35 bar 75 box 20 | | Kristen Od | 181 Rx | | | Courtney E | 155 Rx2 | Not feeling well and had NO energy :/ | | Steven A | 106 Rx2 | 24' box jumps | | Travis J | lost count Rx2 | 35 db | | Keith C | Did not keep record Rx2 | | | Todd N | 236 Rx | | | Swede | 225 Rx | |
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SHRED 5/5/17
(Time, Rx+, Rx2, Rx3)
WARM UP-With BOB!!!
WORKOUT:
6 rounds for time of
Air Squats-25 reps
Plank-30 secs
KB Swings-25 reps
Hollow Body Hold-30 secs
Push Ups-25 reps
Side Plank-15 secs R/L
COOLDOWN
Full body Samson stretch, Couch stretch, Banded bully, modified hurdlers stretch
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WARM UP 5/5/17
(Check In)
FOAM ROLL-Lats, Forearms, Quads, 30-60 secs of each muscle gorup
GROUP WARM UP
Row-500 m
Bike-.5 mile
Jump Rope-100 singles or 50 DUs
Burpee-10 reps
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Band SDHP-15 reps
Band Pull Aparts-15 reps
Band Passthroughs-10-15 reps
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w barbell
2-3 rds
Powerclean-1 rep
Hang powerclean-1 rep
Hang Squatclean (Mid thigh)-1 rep
High Hang Squat clean-1 rep
Front Squat w pause-1 rep
COOLDOWN
Band OH Stretch-2 mins R/L
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