WOD Blog
 | Wed, Dec 13 2017 |  |
| WEIGHTLIFTING 12/13/17 | WARM UP 12/21/17 | METCON 16.2 3/3/16-11/7/16-12/13/17 |
WEIGHTLIFTING 12/13/17
(Weight, Rx+, Rx2, Rx3)
Week 3 of 4 (Yes I switched it)
Hang Snatch+Snatch Balance
Begin at 80% of Snatch Max go AHAP within 8 sets
Beginners perform Hangpowersnatch to Snatch Balance to OHS halfway or Deep Snatch Grip Jerk with pause before standing.
| Derek A | 125 Rx | Did 145 but wasn't pretty | | Vince | 85 Rx | | | Saori | 90 Rx | | | Deven D | 185 Rx | |
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WARM UP 12/21/17
(Check In)
FOAM ROLL-Full body especially forearms, delts, Mid back, Calves-30-60 secs
GROUP WARM UP
3 rds
Air Squats-10 reps (mix stances)
Hanging Hollow Rocks/Strict Pull Ups/Strict Dips-30 secs
Hang clean high pull/HPC/HS-12 reps
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Close Grip Push Ups/Ring Rows-10 reps
Ring Dips/Chin Ups-7 reps
PVC Passthroughs-10 reps
PVC Lat stretch-10 reps
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Praying Pose to hammy-30 secs
Thumbs Up-15 reps
Walking Plank-30 secs
------------------w bar
Snatch Grip Row-10-15 reps
OHS-5 reps
Snatch Balance-5 reps
2 position snatch-3 each
INDIVIDUAL COOLDOWN
Band OH Stretch-2 mins
Praying Pose PNF-2 mins
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METCON 16.2 3/3/16-11/7/16-12/13/17
(Reps, Rx+, Rx2, Rx3)
Workout 16.2
4-min. AMRAP + bonus time:
25 toes-to-bars
50 double-unders
Squat cleans*
Time extends 4 minutes each time a round is completed.
Clean Reps and Weights
*1st round, 15 reps at 135#/85#
*2nd round 13 reps at 185#/115#
*3rd round 11 reps at 225#/145#
*4th round 9 reps at 275#/175#
*5th round 7 reps 315#/205#
***Weights can be added by another person/coach or already set up***
Tiebreaker: mark the time when you finish each set of double unders.
GOAL: Get into 3rd round
Rx+: Get to 4th round
Rx: As written
Rx2: Start at 95#/55# then go to 135#/85#
Rx3: DO THIS IF YOU WANT A 16 MIN METCON Sub Singles and sit ups, hang powerclean 95#/65# reps stay at 12 reps
| 1st | 254 Rx | Janelle Mon, Nov 7, 2016 | | 2nd | 140 Rx | Tory Mon, Nov 7, 2016 | | 3rd | 88 Rx | Noelia Mon, Nov 7, 2016 | | 1st | 339 Rx | Brandon He Mon, Nov 7, 2016 | | 2nd | 259 Rx | Jonathan K Fri, Mar 4, 2016 | | 3rd | 258 Rx | Seth B Mon, Nov 7, 2016 |
| Tracie | 81 Rx2 | | | Saori | 217 Rx3 | 16 min with RX template |
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