WOD Blog
 | Mon, Aug 21 2017 |  |
| METCON 8/21/17 | WEIGHTLIFTING 5/18/16-8/21/17 | WARM UP 8/21/17 | SHRED 8/21/17-8/27/18 | Other Results |
METCON 8/21/17
(Time, Rx+, Rx2, Rx3)
For time!
20-15-10-5
Lateral Burpees
Powerclean (115#/75#)
STO(115#/75#)
GOAL: Finish Under 11 mins CAP at 14 mins
Rx+: 135#/95#, Sub Bar Facing Burpees
Rx: As written
Rx2: 95#/65# or 50#/35# DB Pair and regular burpees
Rx3: 75#/55# or 35#/20# DB Pair and regular burpees
| 1st | 10:21 Rx+ | Julia Goldst Mon, Aug 21, 2017 | | 2nd | 12:05 Rx | Taeja Mon, Aug 21, 2017 | | 3rd | 12:15 Rx | Saori Mon, Aug 21, 2017 | | 1st | 11:29 Rx | Hilo Mon, Aug 21, 2017 | | 2nd | 12:53 Rx | Eric F Mon, Aug 21, 2017 | | 3rd | 14:00 DNF Rx | Ryan Pow Mon, Aug 21, 2017
Heikoti Mon, Aug 21, 2017 |
| Cherise | 14:00 DNF Rx | 107 reps | | Scott B | 14:00 Rx2 | 81 | | Brenda L | 14:00 DNF Rx2 | 120 reps | | Vince | 14:00 DNF Rx2 | 118 reps | | Hilo | 11:29 Rx | | | Taeja | 12:05 Rx | RX+ weight, didn't see sub bar facing burpees | | Heikoti | 14:00 Rx | DNF got to the 10 powercleans :( | | Steven A | 14:00 DNF Rx2 | 93 | | Saori | 12:15 Rx | | | Jared A | 14:00 DNF Rx2 | | | Eric F | 12:53 Rx | | | Ryan Pow | 14:00 DNF Rx | 110 reps | | David V | 14:00 DNF Rx3 | 127 | | Anthony A | 14:00 Rx3 | 118 | | Megan A | 14:00 Rx2 | DNF 115 | | Julia Goldst | 10:21 Rx+ | | | Josee | 13:37 Rx | | | Kristin | 13:20 Rx2 | | | JASON BEN | 13:52 Rx2 | |
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WEIGHTLIFTING 5/18/16-8/21/17
(Weight)
Week 2
Powerclean
4-4-4-4-4-4
Begin working sets at 80%, Reset each rep
Beginners stay above knees and/or Hang clean high pulls
| 1st | 130 Rx | Saori Mon, Aug 21, 2017
Brenda L Mon, Aug 21, 2017 | | 2nd | 121.6 Rx | Cherise Mon, Aug 21, 2017 | | 3rd | 120 Rx | Lily Jon Mon, Aug 21, 2017 | | 1st | 245 Rx | Deven D Mon, Aug 21, 2017 | | 2nd | 205 Rx | Carl Mon, Aug 21, 2017
Ryan Pow Mon, Aug 21, 2017
Nick Mon, Aug 21, 2017 | | 3rd | 195 Rx | Heikoti Mon, Aug 21, 2017 |
| 1st | 175 Rx | Julia Goldst Wed, May 18, 2016 | | 2nd | 160 Rx | Katriel-Maria Wed, May 18, 2016 | | 3rd | 135 Rx | Cherise Wed, May 18, 2016 | | 1st | 17:06 Rx | Andy H Wed, May 18, 2016 | | 2nd | 245 Rx | Deven D Mon, Aug 21, 2017 | | 3rd | 225 Rx | Scott Chr Wed, May 18, 2016 |
| Lily Jon | 120 Rx | | | Nick | 205 Rx | | | Cherise | 121.6 Rx | | | Brenda L | 130 Rx | | | Tamblyn | 45 Rx | | | Vince | 100 Rx | | | Heikoti | 195 Rx | Not bad for being gone for 2 months I think lol | | Steven A | 175 Rx | | | Saori | 130 Rx | Drop set at 95# for faster pull | | Jared A | 165 Rx | | | Ryan Pow | 205 Rx | | | David V | 185 Rx | | | Anthony A | 170 Rx | | | Megan A | 115 Rx | | | Carl | 205 Rx | | | Kristin | 95 Rx | | | Deven D | 245 Rx | 3 good powercleans, and then I broke my wrist on the 4th. |
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WARM UP 8/21/17
(No Results Tracked)
FOAM ROLL-Calf/Forearm smash, Lats,Traps,Hamstrings 10-20 passes
GROUP WARM UP
Bike or Row for 2-3 mins before group starts
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3 rounds
Lateral Burpees over Barbell-3 reps
Hang Clean High Pull-5 reps
Clean Grip Deadlift-7 reps
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Samson Stretch w Pull Aparts-20 secs R/L
Hollow body Hold-30 secs
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Barbell GM and Row-10 reps
3 position clean-3 reps of each.
COOLDOWN
Band Hamstring Stretch-2 mins R/L
Forearm Stretch-2 mins
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SHRED 8/21/17-8/27/18
(Check In)
WARM UP
Bike or Row-2-3 mins
test out rounds adjust reps for each individual
WORKOUT: EMOM to AMRAP
--EMOM for 4 mins--
5-Burpees to target
5-Pull Ups or Ring Rows
12-Side Plank w Hip Dip
--EMOM for 4 mins--
5-Burpee to target
5-Pull Ups or Ring Rows
16-Mtn. Climbers
--EMOM for 4 mins--
5-Burpee to target
5-Pull Ups or Ring Rows
30-Flutterkicks
AMRAP in 10 mins
50-Burpees
50-Pull Ups or Ring Rows
50-Strict Sit Ups
ROMWOD
On upper body especially forearms and traps
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