WOD Blog
 | Wed, Aug 16 2017 |  |
 | Happy Birthday: Michael H |
| METCON 8/16/17 | WEIGHTLIFTING 8/16/17 | WARM UP 8/16/17 |
METCON 8/16/17
(Time, Rx+, Rx2, Rx3)
Box Jump-21-15-9 (30''/24'')
Hang Squat Clean-12-9-6 (135#/95#)
after each round Run 400 m
GOAL: Finish under 10 mins CAP at 13 mins
NO STEP UPS FOR Rx+/Rx
Rx+: 165#/115#, 36''/30'
Rx: As written
Rx2: DB Hang powerclean 35#/20# pair 24''/20''
Rx3 KB Swing 53#/35#, 20''/16''
| 1st | 11:54 Rx | Julia Goldst Wed, Aug 16, 2017 | | 2nd | 13:00 DNF Rx | Josee Wed, Aug 16, 2017
Saori Wed, Aug 16, 2017
Cherise Wed, Aug 16, 2017 | | 3rd | 13:00 Rx2 | Carolyn Wed, Aug 16, 2017
Katheryn Wed, Aug 16, 2017 | | 1st | 13:00 Rx | Deven D Wed, Aug 16, 2017 | | 2nd | 11:30 Rx2 | Vince Wed, Aug 16, 2017 | | 3rd | 13:00 DNF Rx2 | Brandon C Wed, Aug 16, 2017
Steven A Wed, Aug 16, 2017 |
| Vince | 11:30 Rx2 | 40# DB | | Julia Goldst | 11:54 Rx | | | Katheryn | 13:00 DNF Rx2 | step ups, hang squat clean @75#, finished rnd 2 run after time expired | | Cherise | 13:00 DNF Rx | finished 14 box jumps of second round | | Steven A | 13:00 DNF Rx2 | got to 1/3 of the second run | | Jonathan C | 13:30 Rx2 | | | Deven D | 13:00 Rx | Finished last run at 13:10...doggone it! | | Brandon C | 13:00 DNF Rx2 | 24' box jump; 12 hang power clean; 9&6 hang squat clean @95#; | | Saori | 13:00 DNF Rx | Finished 5 out of last 6 HPC | | Carolyn | 13:00 Rx2 | DNF | | Josee | 13:00 DNF Rx | finished box jumps round 3 |
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WEIGHTLIFTING 8/16/17
(Weight, Rx+, Rx2, Rx3)
20-25 mins Reset for new Back Squat cycle
Walking Lunges-20 m
REST 1-2 mins
Good Mornings-10 reps
REst 1-2 mins
Hold Dumbbells at sides or KB's Focus on keeping torso upright and controlling decent. Make modest jumps in weight.
For Good Morning move feet to shoulder width stance. Take Barbell from rack.
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WARM UP 8/16/17
(Check In)
FOAM ROLL-YOUR FACE! But if you actually do this before warm up rollout your Calves, Glutes, Mid back and QUADS! 1-2 mins use stiff foam roller or barbell on calves.
GROUP WARM UP
3 rounds at easy/moderate pace
Jog-100-200-400 m
Band GM or Russian KB swing-10-15-20
Air Squats-10-15-20 reps
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Hip rotations-20 R/L
Pigeon Stretch-30 secs R/L
Hip Opener w ankle rotations-30 secs R/L keep knee up
Downward Dog 30 secs
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Barbell GM-10 reps
Hang Squat clean-5 reps
Walking Lunges w light DB's
COOLDOWN
Pigeon stretch on Box-2 mins R/L
Twisted Lizard-2 mins R/L
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