WOD Blog
 | Fri, Dec 8 2017 |  |
| WEIGHLIFTING 12/8/17 | METCON 12/8/17 | SHRED 12/8/17 | WARM UP 12/15/17 |
WEIGHLIFTING 12/8/17
(Weight)
Week 2 of 4
Snatch Balance 1 rep
Pause Overhead Squat-2 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 repsW
| 1st | 105 Rx | Rachel T Fri, Dec 8, 2017 | | 2nd | 95 Rx | Saori Fri, Dec 8, 2017 | | 3rd | 80 Rx | Cherise Fri, Dec 8, 2017 | | 1st | 205 Rx | Derek A Fri, Dec 8, 2017 | | 2nd | 85 Rx | Vince Fri, Dec 8, 2017 |
| Derek A | 205 Rx | Back squat, 4 reps with pause on last rep | | Vince | 85 Rx | | | Cherise | 80 Rx | | | Saori | 95 Rx | | | Rachel T | 105 Rx | |
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METCON 12/8/17
(Reps, Rx+, Rx2, Rx3)
AMRAP in 12 mins
Wallballs-12 reps (20#/10-14#/9')
TTB-8 reps
Every 3 rounds-50 Double Unders OR Lateral Hops for Rx
GOAL: 280 reps+
Rx+: Sub 30#/20#-10', KTC
Rx: As written
Rx2: Sub 14#/10'-10#/8', KTC
Rx3: Sub Pushball 14#/10-10#/8', Sub Lying TTB or KTC
| 1st | 266 Rx | Saori Fri, Dec 8, 2017 | | 2nd | 254 Rx | Rachel T Fri, Dec 8, 2017 | | 3rd | 238 Rx | Taeja Fri, Dec 8, 2017 | | 1st | 398 Rx | David P Fri, Dec 8, 2017 | | 2nd | 333 Rx | Charles G Fri, Dec 8, 2017 | | 3rd | 244 Rx | Derek A Fri, Dec 8, 2017 |
| Miranda | 210 Rx2 | | | Derek A | 244 Rx | | | Charles G | 333 Rx | | | Vince | 330 Rx2 | 24 TTB before having to switch to KTC | | Cherise | 180 Rx2 | 14#, KTC, DU | | Saori | 266 Rx | | | Lily Jon | 230 Rx | | | David P | 398 Rx | | | JASON BEN | 257 Rx2 | | | Rachel T | 254 Rx | | | Larissa | 246 Rx2 | | | Taeja | 238 Rx | |
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SHRED 12/8/17
(Check In)
WARM UP-with BROGAN or SETH
WORKOUT: AMRAP's!!
6 rds
DB STO L Arm-1 min AMRAP
Ring Row-1 min AMRAP
DB STO R Arm-1 min AMRAP
TTB or KTC-1 min AMRAP
(Each round go heavier on DB STO)
Ex. 20#-30#-40#-50#-60#-70#
ROMWOD
Upper body especially shoulders and lats!
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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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