WOD Blog
 | Wed, May 17 2017 |  |
 | Happy Birthday: Catherine |
| METCON 5/17/17 | WEIGHTLIFTING 5/17/17 | WARM UP 5/17/17 | WEIGHTLIFTING 2 5/17/17 | Other Results |
METCON 5/17/17
(Time, Rx+, Rx2, Rx3)
21-15-9
DB Snatch (70#/50#)
Ring Dips
GOAL: Finish under 7 mins CAP off at 10 mins
Rx+: Regional weight 80#/55#
Rx: As written
Rx2: 55#/35# Sub Matador Dip w (Red/Black) or HR Push Ups
Rx3: 35#/20# Incline or modified push ups
| 1st | 6:58 Rx2 | Sarah G Wed, May 17, 2017 | | 2nd | 7:35 Rx2 | kennedy j Wed, May 17, 2017 | | 3rd | 7:38 Rx2 | Courtney E Wed, May 17, 2017 | | 1st | 3:33 Rx+ | Christopher T Wed, May 17, 2017 | | 2nd | 5:35 Rx+ | Seth B Wed, May 17, 2017 | | 3rd | 6:02 Rx+ | Todd N Wed, May 17, 2017 |
| Sarah G | 6:58 Rx2 | 35 #DB, ring dips w/ red band | | Steve T | 8:10 Rx2 | 55# w/ band assisted ring dips | | Heikoti | 7:00 Rx2 | #70 Matador | | Nick | 4:59 Rx2 | Sub box dips | | Charles G | 4:46 Rx | | | Tracie | 5:59 | RX 2.5 35/20# DB snatch HR push ups | | Vince | 7:22 Rx3 | 40#, RD til half way through rnd 2, then Matador | | Carolyn | 9:00 | 30# dbl orange ring dips | | Kalani | 6:50 Rx | | | Katheryn | 8:45 Rx2 | sub bench dip | | Scott B | 7:46 Rx2 | | | Seth B | 5:35 Rx+ | | | Christopher T | 3:33 Rx+ | I AM THE DIP KING | | Keith C | 5:02 Rx2 | | | Taeja | 8:48 Rx2 | 55# DB snatch (breezed through), red band 21+15, black band 9 (ring dips killed me!!!) | | Hunter M | 8:24 Rx | | | Todd N | 6:02 Rx+ | | | motau | 35 # push up Rx2 | | | Kevin E | 5:47 Rx3 | | | Derek A | 6:15 Rx3 | HR pushup | | Courtney E | 7:38 Rx2 | First time doing 35# DB snatches :) | | Joshua B | 8:15 Rx | | | Caitlin | 5:45 | HR push-ups, 20 lbs | | Nate D | 5:13 Rx | | | kennedy j | 7:35 Rx2 | Push ups and 20 db | | Spencer Ch | 5:24 Rx | | | Jeremy B | 9:47 Rx3 | Hand release push ups at hotel |
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WEIGHTLIFTING 5/17/17
(Weight)
Week 3 of 5
BEAT WHAT YOU DID LAST WEEK
Front Squat(single pauses*)
3-3-3-3-3
*Pause in bottom for 3 sec then shoot up as fast as possible! Begin at 65% of 1RM focus on keeping position and tempo.
| 1st | 175 Rx | Taeja Wed, May 17, 2017 | | 2nd | 125 Rx | Sarah G Wed, May 17, 2017 | | 3rd | 120 Rx | Megan A Wed, May 17, 2017 | | 1st | 315 Rx | Toa Wed, May 17, 2017
Kalani Wed, May 17, 2017 | | 2nd | 255 Rx | Nick Wed, May 17, 2017 | | 3rd | 245 Rx | Luis Mu Wed, May 17, 2017 |
| Sarah G | 125 Rx | | | Heikoti | 205 Rx | | | Nick | 255 Rx | | | Tracie | 90 Rx | | | Vince | 150 Rx | Back squat 3 sec pause new PR | | Luis Mu | 245 Rx | | | Kalani | 315 Rx | | | Carolyn | 95 Rx | | | Katheryn | 105 Rx | | | Scott B | 195 Rx | x 3 w J. Strong | | Megan A | 120 Rx | | | motau | 75# Rx | | | Toa | 315 Rx | | | Derek A | 135 Rx | | | Courtney E | 105 Rx | | | Taeja | 175 Rx | 85 - 175# | | Joshua B | 205# Rx | | | Spencer Ch | 240 Rx | |
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WARM UP 5/17/17
(Check In)
FOAM ROLL-Quads,Glutes,Traps,Forearms 30-60 secs
GROUP WARM UP
2 rds
Bike-1 min
DB Snatch or KB Swing light-30 secs
Stationary Lunges-30 secs
Close Grip Push Ups to Plank-30 secs/30 secs
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Hip Bridge-30 secs
Hip Rotations-30 sec R/L
Praying Pose to hammy-30 secs
Stationary Inchworms-30 secs
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Ring Dips or Matador Dips or Bench Dips-10-15 reps
Front Squat-10 reps
COOLDOWN
Anchored T spine-2 mins
Wall Stretch w pigeon stretch version-2 mins
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WEIGHTLIFTING 2 5/17/17
(Distance)
3 sets of Max distance
Back rack Walking Lunges at 50%-40%-30% of what you end on for Front Squat.
REST 2 mins between each attempt
| 1st | 120 meters Rx | Sarah G Wed, May 17, 2017 | | 2nd | 80 Rx | Katheryn Wed, May 17, 2017 | | 3rd | 100 | Taeja Wed, May 17, 2017 | | 1st | 100 ft 100# Rx | Joshua B Wed, May 17, 2017 | | 2nd | 80 Rx | Vince Wed, May 17, 2017 |
| Sarah G | 120 meters Rx | Only did 2 sets - 65# both sets (half max FS) | | Carolyn | Long long way 🙄 | I sucketh | | Katheryn | 80 Rx | | | Vince | 80 Rx | 75#, 65# | | Taeja | 100 | @ 85# | | Joshua B | 100 ft 100# Rx | |
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