WOD Blog
 | Mon, Dec 4 2017 |  |
| METCON 12/4/17 | WARM UP 12/4/17 | WEIGHTLIFTING 12/4/17 | SHRED 12/4/17 |
METCON 12/4/17
(Time, Rx+, Rx2, Rx3)
BOB'S BARBELL DAY
EMOM for 7 mins
Push Press-5 reps (95#/65#)
Hangpowerclean-7 reps (95#/65#)
Deadlift-9 reps (95#/65#)
-REST 1 min after round 7 then for time!
Squat Clean & Jerk-9 reps (115#/75#)
Squat Clean & Jerk-7 reps (135#/95#)
Squat Clean & Jerk-5 reps (165#/115#)
GOAL: Sub 13 mins (including EMOM and 1 min of rest) CAP at 16 mins.
Rx+: 115#/75# then 135#/95#-165#/115#-205#/135#
Rx: As written (you may cluster)
Rx2: 75#/55#, then 95#/65#-115#/75#-135#/95#
Rx3: Use DB pair 35#/20#-then 30 DB Single GTO 50#/35#
| 1st | 12:13 Rx+ | Taeja Mon, Dec 4, 2017 | | 2nd | 11:24 Rx | Rachel T Mon, Dec 4, 2017 | | 3rd | 13:35 Rx | Saori Mon, Dec 4, 2017 | | 1st | 13:01 Rx+ | Bob S Mon, Dec 4, 2017 | | 2nd | 12:02 Rx | Spencer Ch Mon, Dec 4, 2017 | | 3rd | 13:00 Rx | Eric P Mon, Dec 4, 2017 |
| Cammon | 15:30 Rx2 | Rx2 | | Steve M | 15:24 Rx | | | Bob S | 13:01 Rx+ | | | Saori | 13:35 Rx | | | Katriel-Maria | 13:09 Rx2 | | | Rachel T | 11:24 Rx | | | Spencer Ch | 12:02 Rx | | | Keith C | 3.2.1.go | Just rowed 4,000M | | Taeja | 12:13 Rx+ | first time squat cleaning..no pain!! | | Andrew R | 15:35 Rx | | | Derra | 15:00 Rx | | | Eric P | 13:00 Rx | | | Kelley | 16:00 Rx | DNF --- Hit 4 reps of last round before cap |
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WARM UP 12/4/17
(Check In)
FOAM ROLL-Upper traps and pecs,Lats and quads-30-60 secs of each us lacrosse ball on smaller muscle groups
GROUP WARM UP
Bike or Row or Ski Erg-2-3 mins
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PVC Passthroughs-10 reps
PVC Lat Stretch-30 secs
PVC OH Squat-30 secs
Burpees-5 reps
Band Pull Aparts-10 reps
Band Front Raises and Press-10 reps
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Snatch Grip Push Press-5-10 reps
2-3 rounds
Push Press-5 reps
HPC-5 reps
Deadlift-5 reps
COOLDOWN
Banded OH Stretch-2 mins R/L
Couch Stretch-2 mins R/L
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WEIGHTLIFTING 12/4/17
(Weight)
Week 2 of 4
BEAT WHAT YOU DID LAST WEEK ON 3 and MR set
Snatch Grip Push Press* or Push Press
3-3-3-3-3-MR
Begin at 80% of 1RM or if you have never don SGPP begin at 85% of Snatch Max increase each set.
Max reps set- on each rep do a extra dip before pressing, using 75% of what you hit for 3 aiming for 6+ reps
*SGPP is always from the back.
| 1st | 110 Rx | Rachel T Mon, Dec 4, 2017 | | 2nd | 105 Rx | Derra Mon, Dec 4, 2017 | | 3rd | 85 Rx | Kristen Od Mon, Dec 4, 2017 | | 1st | 245 Rx | Eric P Mon, Dec 4, 2017 | | 2nd | 195 Rx | Spencer Ch Mon, Dec 4, 2017 | | 3rd | 185 Rx | Ryan Pow Mon, Dec 4, 2017 |
| 1st | 145 Rx | Taeja Mon, Nov 27, 2017 | | 2nd | 135 Rx | MANAGER Mon, Nov 27, 2017 | | 3rd | 125 Rx | Katriel-Maria Mon, Nov 27, 2017 | | 1st | 245 Rx | Eric P Mon, Dec 4, 2017 | | 2nd | 240 Rx | Charles G Mon, Nov 27, 2017 | | 3rd | 225 Rx | Hilo Mon, Nov 27, 2017 |
| Derek A | 145 Rx | Did floor press, hurt shoulder | | Ryan Pow | 185 Rx | | | Rachel T | 110 Rx | | | Spencer Ch | 195 Rx | X3 | | Kristen Od | 85 Rx | | | Derra | 105 Rx | | | Eric P | 245 Rx | |
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SHRED 12/4/17
(Time)
WARM UP with TODD or SETH
Jump rope 1 mins
Air squats-10
Hip rotations-10 R/L
Praying pose to hammy-30 secs
Hollow rock or hold-30 secs
Sit ups-10
Walking lunge-10m
Walking plank-30 secs
WORKOUT: 4 rounds for time of
Double Unders or Single Unders-60/100 reps
Air Squats-50 reps
Sit Ups-40 reps
DB Front Rack Lunge-30 reps
DB Deadlift-20 reps
COOLDOWN ROMWOD
Lower body like
SIngle Leg Straddle-2 mins
Seated Forward Fold-2 mins
Puppy Dog-1 min
| Bailey M | 26 min | Single unders | | Larissa | 28:30 Rx | |
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