WOD Blog
 | Wed, Jun 21 2017 |  |
 | Happy Birthday: Kenneth |
| WEIGHTLIFTING 8/12/16-6/21/17 | METCON 6/21/17 | WARM UP 6/21/17 |
WEIGHTLIFTING 8/12/16-6/21/17
(Weight)
Week 4
2 Position Powersnatch
1st rep at Mid Thigh
2nd rep at 2'' below knee
Hit a set every 2 mins for 8 rounds
Build up as heavy as possible.
Planned: Wed,Jun28,2017 Wed,Jun21,2017 Fri,Mar24,2017 Fri,Mar17,2017 Fri,Aug12,2016 Fri,Aug5,2016| 1st | 120 Rx | Hayleigh Wed, Jun 21, 2017 | | 2nd | 90 Rx | Cherise Wed, Jun 21, 2017 | | 3rd | 70 Rx | Katheryn Wed, Jun 21, 2017 | | 1st | 185 Rx | Toa Wed, Jun 21, 2017 | | 2nd | 163 Rx | Scott Chr Wed, Jun 21, 2017 | | 3rd | 155 Rx | Nick Wed, Jun 21, 2017 |
| 1st | 145 Rx | Karen C Fri, Aug 5, 2016 | | 2nd | 135 Rx | Taeja Wed, Jun 28, 2017 | | 3rd | 125 Rx | Katriel-Maria Fri, Aug 5, 2016 | | 1st | 200 Rx | Josh C Wed, Jun 28, 2017 | | 2nd | 185 Rx | Toa Wed, Jun 21, 2017 | | 3rd | 165 Rx | Ryan Pow Wed, Jun 28, 2017
Nick Wed, Jun 28, 2017 |
| Steve M | 145 Rx | | | Eric M | 145 Rx | | | Brandon He | 80 Rx | | | Nick | 155 Rx | | | Cherise | 90 Rx | | | Katheryn | 70 Rx | hurt shoulder | | Olivia M | 35 Rx | Power Clean | | Vince | 80 Rx | | | Ryan Pow | 145 Rx | | | Scott B | 125 Rx | | | Hayleigh | 120 Rx | | | Joshua B | 125 Rx | | | Scott Chr | 163 Rx | | | Aspen J | 55# Rx | | | Toa | 185 Rx | |
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METCON 6/21/17
(Time, Rx+, Rx2, Rx3)
For time
5-Bar Facing Burpees
1-Snatch Complex
10-Bar Facing Burpees
3-Snatch Complex
15-Bar Facing Burpees
5-Snatch Complex
20-Bar Facing Burpees
Snatch Complex is
Snatch Deadlift-1 rep
Hang Snatch-1 rep
OHS-1 rep
no credit for half reps or drops
GOAL: Finish under 8 CAP at 10 mins
Rx+: Men use Bodyweight Women use 75% of Bodyweight
Rx: Men use 75% Bodyweight Women use 50% Bodyweight
Rx2: 75#/55# reduce ROM on squat if needed
Rx3: See coach for DB or KB version
| 1st | 4:33 Rx | Sarah D Wed, Jun 21, 2017 | | 2nd | 6:35 Rx | Taeja Wed, Jun 21, 2017 | | 3rd | 6:53 Rx | Kristen Od Wed, Jun 21, 2017 | | 1st | 5:40 Rx | Eric M Wed, Jun 21, 2017 | | 2nd | 5:44 Rx | Steve M Wed, Jun 21, 2017 | | 3rd | 5:48 Rx | Hilo Wed, Jun 21, 2017 |
| Steve M | 5:44 Rx | | | Eric M | 5:40 Rx | | | Kristen Od | 6:53 Rx | | | Megan A | 9:01 Rx2 | | | Nick | 10:00 | 115lbs DNF -20 BFB's | | Bill | 8:14 Rx2 | | | Luis Mu | 8:14 Rx | | | Cherise | 7:55 Rx2 | | | Katheryn | 9:27 Rx2 | | | Olivia M | 8:08 Rx3 | power clean | | Vince | 8:18 Rx2 | | | Ryan Pow | 9:15 Rx2 | 115# | | Scott B | 8:05 Rx2 | | | Kou | 7:00 Rx3 | Power Snatch 25 lbs | | Sarah D | 4:33 Rx | | | Hilo | 5:48 Rx | | | Hayleigh | 7:06 Rx | | | Taeja | 6:35 Rx | 90#; totally hit my forehead snatching lol | | Kevin E | 6:20 Rx2 | | | Joshua B | 7:27 Rx | | | Steven A | 10:00 Rx2 | DNF was 8 burpees shy | | Aspen J | 9:52 | 45# |
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WARM UP 6/21/17
(Check In)
FOAM ROLL-Calves, Ant Tib,Delts.Traps, use lacrosse ball on smaller muscles 10-20 passes.
GROUP WARM UP
4 min AMRAP
Jumping Jacks-10 reps
Burpee-5 reps
PVC OHS-5 reps
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Hip Rotations-20 R/L
Pray Pose-30 secs
Push Ups-30 secs
PVC Passthroughs-10-15
Burgener Warm up-5 at each
3 position Snatch-5 of each
Snatch Grip PP-5
OHS or Snatch Balance-5 reps
COOLDOWN
Hug a MB rollout Mid/Upper back-30 passes side to side
Anchored T-Spine-2 minsW
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