WOD Blog
 | Wed, Nov 29 2017 |  |
| WEIGHTLIFTING 11/29/17 | METCON 11/29/17 | WARM UP 12/15/17 |
WEIGHTLIFTING 11/29/17
(Weight, Rx+, Rx2, Rx3)
Week 1 of 4
Snatch Balance 1 rep
Pause Overhead Squat-3 reps
Perform 5-6 rounds as heavy as you can from your Snatch Max on up. Use wrist wraps, lifters and belt.
If you lack hip knee and or ankle flexibility Jerk OH and go only half way down and hold for 3-5 secs on each OHS. Inbetween sets stretch calves, and PNF praying pose(yes this may limit strength but if you can't get into the position to display that strength who cares
PROPER POSITION EQUALS POWER PEOPLE!
If you lack Thoracic/Chest flexibility then keep stretching!!! aka. Banded OH Stretch/Lateral Opener/Anchored T spine 3 mins of each, each day.
For this cycle-Sub Clean 1 rep+Front Squat-3 reps
| 1st | 125 Rx | Taeja Wed, Nov 29, 2017
Melissa D Wed, Nov 29, 2017 | | 2nd | 85 Rx | Saori Wed, Nov 29, 2017 | | 3rd | 80 Rx | Katheryn Wed, Nov 29, 2017 | | 1st | 185 Rx | Hilo Wed, Nov 29, 2017 | | 2nd | #165 Rx | Kelley Wed, Nov 29, 2017 | | 3rd | 135 Rx | Luis Mu Wed, Nov 29, 2017 |
| Katheryn | 80 Rx | | | Vince | 85 Rx | | | Luis Mu | 135 Rx | | | Spencer Ch | 125 Rx | | | Melissa D | 125 Rx | Haven't snatch balanced in a while | | Hilo | 185 Rx | Couldn’t get my last rep @205 :( | | Taeja | 125 Rx | | | Saori | 85 Rx | | | Kelley | #165 Rx | finally fixed my form. could have done more... |
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METCON 11/29/17
(Time, Rx+, Rx2, Rx3)
3 rds for time
Box Jump-15 reps (24''/20'')
DB Walking Lunge-20 m (53-55#/35#) at sides.
Air Squats-35 reps
GOAL: Sub 8 CAP at 10 mins
Rx+: 30''/24'', Use barbell Back Rack 135#/95#
Rx: As written use DB's or KB's
Rx2: STEP UPS ALLOWED, Sub 35#/20# DB/KB pair
Rx3: STEP UPS ALLOWED, Sub bodyweight lunge
| 1st | 8:02 Rx+ | Taeja Wed, Nov 29, 2017 | | 2nd | 9:19 Rx+ | Melissa D Wed, Nov 29, 2017 | | 3rd | 8:26 Rx | Saori Wed, Nov 29, 2017 | | 1st | 7:49 Rx | Spencer Ch Wed, Nov 29, 2017 | | 2nd | 8:06 Rx | Todd N Wed, Nov 29, 2017 | | 3rd | 8:34 Rx | Hilo Wed, Nov 29, 2017 |
| Miah | 8:00 min Rx2 | | | Katheryn | 10DNF Rx2 | 26#kettlebells | | Jenn | 8:00 Rx2 | 20lb dumbells | | Hilo | 8:34 Rx | | | Bill | DNF Rx2 | | | Ryan Pow | DNF Rx | Did 3 reps on last set of air squats. | | Vince | 8:42 Rx2 | Glutes and quads are screaming from yesterday and Monday | | Luis Mu | 10:00 Rx | DNF | | Julia Goldst | 7:47 Rx3 | Step ups, 44# KB lunges holding on back | | Spencer Ch | 7:49 Rx | | | Melissa D | 9:19 Rx+ | Should have done RX lunges were making my back tight ugh I probably should take it easy for the week | | Taeja | 8:02 Rx+ | | | Saori | 8:26 Rx | | | Tyler C | 9:53 Rx | | | Todd N | 8:06 Rx | |
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WARM UP 12/15/17
(Check In)
FOAM ROLL-Quads.Glutes,Hamstrings,calves,Upper back and traps-30-60 secs
GROUP WARM UP
3rds
Jump Rope-30 secs
Handstand Hold-30 secs
Stationary Inchworms w push ups-30 secs
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Hip Rotations-20 R/L
Band OH Squats-10 reps
Band Pull Aparts-10 reps
Band GM-15-20 reps
Spiderman to Hammy-10 rep R/L
PVC Passthroughs-10 reps
OHS-5 reps
Sotts press-5 reps
Snatch Grip Jerks-5 reps
Deadlift-15 reps
INDIVIDUAL COOLDOWN
Banded OH/Lateral Opener-2 mins
Pigeon Stretch/Calf Smash-2 mins
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