WOD Blog
 | Fri, May 12 2017 |  |
| WEIGHTLIFTING 5/12/17 | METCON 5/12/17 | SHRED 5/12/17 | WARM UP 5/12/17 | Other Results |
WEIGHTLIFTING 5/12/17
(Weight)
CLEAN COMPLEX-(6 weeks week 2 leading to new Squat clean PR)
(BEAT WHAT YOU DID LAST WEEK!)
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 55% of all time PR.
| 1st | 155 Rx | Taeja Fri, May 12, 2017 | | 2nd | 115 Rx | Corin Fri, May 12, 2017 | | 3rd | 110 Rx | Saori Fri, May 12, 2017 | | 1st | 185 Rx | Deven D Fri, May 12, 2017 | | 2nd | 175 Rx | Jeremy B Fri, May 12, 2017 | | 3rd | 170# Rx | Andrew R Fri, May 12, 2017 |
| Andrew R | 170# Rx | | | motau | 45 # Rx | bad wrist | | Steven A | 145# Rx | | | Nick | 155 Rx | | | Jeremy B | 175 Rx | no squats | | Mitchell R | 135 Rx | | | Derek A | 125 Rx | Still getting used to the form | | Caitlin | 50 Rx | | | Katheryn | 75 Rx | | | Leyah | 70 Rx | Have to work on the High Hang Squat Clean | | Bill | 125 Rx | | | Tracie | 80 Rx | | | Courtney E | 85 Rx | Attempted 90 lost it on the high hang squat clean | | Kaddie | 95 Rx | | | Kevin E | 125# Rx | | | Taeja | 155 Rx | Started at 85, ended 155; work on high hang pull | | Corin | 115 Rx | | | Saori | 110 Rx | | | Katie H | 95# Rx | | | Deven D | 185 Rx | |
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METCON 5/12/17
(Weight, Rx+, Rx2, Rx3)
5-3 min rounds
Wallballs-20 reps (20#/10'-14#/9')
CTB Pull ups-10 reps
w any time remaining
Cluster-1 rep (you pick the weights)
GOAL: get within 85% of best C&J or if you know your Cluster Max within 90%
Rx+: Click this if you get over 1,000#/700#
Rx: As written
Rx2: Sub C&J, Sub Chin over bar or x2 Band Assisted Purple/Greent, 14#/10'-10#/9'
Rx3: Sub 3RM tngo Deadlift, Ring rows divide total # by 3 for scoring. 14#/10'-10#/9'
| 1st | 485 Rx2 | Kaddie Fri, May 12, 2017 | | 2nd | 455 Rx2 | Courtney E Fri, May 12, 2017 | | 3rd | 390# Rx2 | Tracie Fri, May 12, 2017 | | 1st | 855 Rx | Hunter M Fri, May 12, 2017 | | 2nd | 755 Rx | Deven D Fri, May 12, 2017 | | 3rd | 725 Rx | Mitchell R Fri, May 12, 2017 |
| Andrew R | 685 Rx | | | Nick | 675 Rx2 | Rx except Sub jumping pull ups | | Trent | 475 Rx | | | Steven A | 345 Rx2 | Banded pullups | | Jeremy B | 550 Rx2 | | | Mitchell R | 725 Rx | | | Caitlin | 265 Rx2 | Green band | | Derek A | 315 Rx3 | | | Katheryn | 385 Rx3 | stupid neck | | Leyah | 300 Rx2 | Banded pullup w/ green & purple bands | | Vince | 175# Rx2 | 35# DB, everything else RX | | Bill | 565 Rx2 | cluster, ring rows | | Ang | 325 Rx2 | | | Tracie | 390# Rx2 | | | Kaddie | 485 Rx2 | 14 lb wall ball, purple banded pull-ups | | Courtney E | 455 Rx2 | Black band, clean and jerk | | Devin D | 156 Rx2 | 20lb wall ball, 30 green assist. CTB 26 ring row | | Corin | 210 Rx3 | Only did 2 C&J, 5 green band pull-ups | | Saori | 525 | WB 10 CTB 7 | | Hunter M | 855 Rx | | | Deven D | 755 Rx | | | motau | 115 Rx3 | |
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SHRED 5/12/17
(Reps)
WARM UP-With Bob
Trial run of Tabata template
WORKOUT: Tabata's! 8 rds in order 20 secs ON/10 secs OFF
Rower(Cals)
Pushball
Jumping Pull Ups or Pull Ups
Push Ups
Ring Rows
Assault Bike
COOLDOWN
| MANAGER | 228 Rx | | | motau | 228 Rx | |
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WARM UP 5/12/17
(Check In)
FOAM ROLL-Lats, Forearms, Quads, 30-60 secs of each muscle group
GROUP WARM UP
4 min AMRAP
Wallballs-7 reps
Jumping Jacks-7 reps
Hanging Hollow Rocks-10 reps
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Band GM-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
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