WOD Blog
 | Wed, May 24 2017 |  |
| METCON 5/24/17 | WEIGHTLIFTING 5/24/17 | WARM UP 5/24/17 | Other Results |
METCON 5/24/17
(Time, Rx+, Rx2, Rx3)
21-15-9-DB Overhead Squat(70#/50#)
12-9-6 Ring Muscle Ups
GOAL: Finish under 7 mins CAP at 10 mins
Rx+: Regionals event
Rx: As written
Rx2: Sub 21-15-9 jumping BMU or BMU 9-7-5, 55#/35#
Rx3: See coach for modwod
OR I can't even
30-20-10
Goblet Squat 55#/35#
HR Push ups
| 1st | 6:28 Rx2 | Kaddie Wed, May 24, 2017 | | 2nd | 8:31 Rx2 | Taeja Wed, May 24, 2017 | | 3rd | 6:00 Rx3 | McKenzie J Wed, May 24, 2017 | | 1st | 7:08 Rx | Charles G Wed, May 24, 2017 | | 2nd | 7:29 Rx | Joshua B Wed, May 24, 2017 | | 3rd | 10:00 Rx | Todd N Wed, May 24, 2017
Mitchell D Wed, May 24, 2017 |
| Mitchell R | 10:00 2nd round BMU Rx2 | | | Spencer Da | 7:30 Rx2 | jump BMU 55# | | Heikoti | DNF Rx3 | #70 DB over head squat. A million bar muscle up attempts and walking around. | | Jonathan K | DNF Rx2 | 4 BMU of last round | | Bob | 11:26 Rx | | | Kevin E | 8:45 Rx3 | 35# DB OHS. palette swings things | | Luis Mu | 7:58 Rx2 | BMU | | Scott B | 8:46 Rx3 | 35# squat + jumping BMU | | Vince | 5:25 Rx3 | 35# squat + jumping BMU | | Katheryn | 7:51 Rx3 | 20# DBohs, jumping BMU @shoulder level | | Carolyn | 7:12 Rx3 | | | Cherise | 9:21 Rx3 | 20# on shoulder; shoot through; miscounted | | motau | 10 minutes Rx3 | | | Sarah G | 6:48 Rx3 | 20# DB, jumping muscle ups | | Taeja | 8:31 Rx2 | 50# DB squats, jump BMU (surprised myself on BMUs) | | Mitchell D | 10:00 Rx | 61 reps | | Toa | 7:30 Rx2 | 70# DB squat, jumping BMU. | | McKenzie J | 6:00 Rx3 | #25, push ups , | | Joshua B | 7:29 Rx | | | Charles G | 7:08 Rx | | | Kaddie | 6:28 Rx2 | 20lbs instead of 35 | | Derek A | 8:17 Rx3 | 35lbs overhead, jumping bmu | | Todd N | 10:00 Rx | 54 reps | | Saori | 6:38 Rx3 | Jbmu, 35 db on shoulder squat | | Kristen Od | 6:42 Rx3 | Accidentally did 21-15-9 for jbmu. 25# |
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WEIGHTLIFTING 5/24/17
(Weight)
Week 4 of 5
Front Squat(single pauses*)
2-2-2-2-2-2
*Pause in bottom for 5 sec pause then shoot up as fast as possible! Begin at 70% of 1RM focus on keeping position and tempo.
| 1st | 146 Rx | Cherise Wed, May 24, 2017 | | 2nd | 135 Rx | Saori Wed, May 24, 2017 | | 3rd | 130 Rx | Kaddie Wed, May 24, 2017 | | 1st | 275 Rx | Toa Wed, May 24, 2017 | | 2nd | 267 Rx | Jonathan K Wed, May 24, 2017 | | 3rd | 265 Rx | Mitchell D Wed, May 24, 2017 |
| Mitchell R | 205 Rx | | | Heikoti | 215 Rx | | | Jonathan K | 267 Rx | | | Scott B | 225 Rx | | | Kevin E | 205# Rx | 20# PR | | Luis Mu | 215 Rx | | | Katheryn | 105 Rx | | | Carolyn | 95 Rx | | | Cherise | 146 Rx | | | Vince | 145 Rx | back squat | | motau | 55 Rx | Bad wrist | | Toa | 275 Rx | | | Mitchell D | 265 Rx | | | Kaddie | 130 Rx | | | Joshua B | 225 Rx | | | Derek A | 145 Rx | | | Saori | 135 Rx | Bad form | | Kristen Od | 115 Rx | |
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WARM UP 5/24/17
(Check In)
FOAM ROLL-Quads,Glutes,Upper Traps, Delts, Forearms 30-60 secs
GROUP WARM UP
2 rds
Bike-1 min
DB or KB OHS-30 secs R/L
PVC or Box Shoothroughs-30 secs to Hanging Hollow Rocks-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
Banded Bully-2 mins
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