WOD Blog
 | Fri, Feb 2 2018 |  |
| WEIGHLIFTING 2/2/18 | METCON 2/2/18 | SHRED 2/2/18 | WARM UP 2/2/18 | Other Results |
WEIGHLIFTING 2/2/18
(Weight, Rx+, Rx2, Rx3)
Week 1 of 5
'Clean Complex'
Powerclean-1 rep
Hang Power Clean-1 rep
Squat Clean-1 rep
Hang Squat Clean-1 rep
Front Squat-1 rep w 5 sec pause
Start at 60% up to 85% of best Clean
Rest-2-3 mins perform 5-6 sets
| 1st | 185 Rx | Taeja Fri, Feb 2, 2018 | | 2nd | 160 Rx | Melissa D Fri, Feb 2, 2018 | | 3rd | 145 Rx | Janelle Fri, Feb 2, 2018 | | 1st | 230 Rx | Eric P Fri, Feb 2, 2018 | | 2nd | 215 Rx | Brad Le Fri, Feb 2, 2018 | | 3rd | 205 Rx | Deven D Fri, Feb 2, 2018 |
| Vince | 115 Rx | | | Derek A | 170 Rx | | | Katheryn | 100 Rx | | | Cherise | 100 Rx | | | Alyssa C | 110 Rx | Struggle with this weight, and had two attempt multiple times | | Rachel T | 130 Rx | 80% | | Eric M | 185 Rx | | | Megan A | 110 Rx | | | Melissa D | 160 Rx | All reps from high hang | | Kristen Od | 90 Rx | | | Deven D | 205 Rx | | | Brad Le | 215 Rx | | | Taeja | 185 Rx | | | Scott B | 175 Rx | | | Andrew R | 200 Rx | | | Janelle | 145 Rx | | | Eric P | 230 Rx | | | Katriel-Maria | 115 Rx | |
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METCON 2/2/18
(Reps, Rx+, Rx2, Rx3)
6 min AMRAP
Box Jump-2-4-6-8-10-12 etc. (30''/24'')
Russian KB Swing-30-25-20-15-10-5 (70#/53#)
--REST 2 mins--
6 min AMRAP
Lateral Hops-50-45-40-35-30-25-20-15-10-5
Deadlift-1-2-3-4-5-6-7-8 etc. (245#/175#)
GOAL: Enjoy the workout do your best! If you can't deadlift 350#/250# consider scaling down
Rx+: 295#/195#, 36''/30'', Sub DU's
Rx: As written
Rx2: 205#/135#, Step ups allowed but not preferred
Rx3: Hang Deadlift 135#/95# Step ups allowed
| 1st | 396 Rx+ | Taeja Fri, Feb 2, 2018 | | 2nd | 296 Rx | Alyssa C Fri, Feb 2, 2018 | | 3rd | 327 Rx2 | Megan A Fri, Feb 2, 2018 | | 1st | 354 Rx+ | Todd N Fri, Feb 2, 2018 | | 2nd | 367 Rx | Eric P Fri, Feb 2, 2018 | | 3rd | 365 Rx | Parker Fri, Feb 2, 2018 |
| Derek A | 237 Rx | | | Sandra D | 311 | #135, #35 | | Tracie | 284 Rx2 | 20in 44# 135# | | Katheryn | 237 | 24' box, 35# KB, 135# DL | | Cherise | 209 ? Rx2 | Lost count; 44#KB, 24' step ups, 175#DL | | Alyssa C | 296 Rx | | | Rachel T | 🦄 Rx | 🦄 | | Eric M | 346 Rx | | | Parker | 365 Rx | | | Kristen Od | 300 Rx2 | had to switch to 35# kb 115# dl | | Zach Sk | 139 Rx2 | RX BJ RX KB for first two rounds | | Megan A | 327 Rx2 | 20'box, 30/#44,35, #135 | | Melissa D | 414 | Sub deds for ski cals started at 2 cals | | Vince | 340 Rx2 | | | Eric P | 367 Rx | 111 + 256 | | Brad Le | 344 Rx | Rx+ except box jump, 5k row | | Taeja | 396 Rx+ | | | Deven D | 357 Rx | Couple of Daddy Breaks | | Todd N | 354 Rx+ | 305# deads | | Scott B | 285 Rx2 | 24' jumps, 53# KB, 205# DL | | Andrew R | 352 Rx | |
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SHRED 2/2/18
(Check In)
WARM UP with BROGAN and SETH
WORKOUT: Fun chipper
55-Pushballs
30-Side Plank w hip dip
Machine-45 calories
25-Rollouts or Fallout
35-Athletic Burpee
50-Mtn Climbers
45-Sit Ups
40-DB Alt Bench Press
20-Plate Push and/or Seal Walk(10 m distances)
ROMWOD
Upper and core
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WARM UP 2/2/18
(Check In)
FOAM ROLL-Lats, forearms, calves, glutes, hamstrings.
GROUP WARM UP
3 rds
Hop side to side-20 secs
Stationary Inchworms-20 secs
DU's or Jumping Jacks-20 secs
Russian Kb swings-20 secs
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Downward Dog-1 min
Samson Stretch-1 min
Clean complex w barbell
Begin warm up sets
INDIVIDUAL COOLDOWN
Pigeon pose-2 mins
Banded Hamstring Stretch-2 mins
Rollout T-spine-2 mins
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