WOD Blog
 | Wed, May 9 2018 |  |
| METCON 5/9/18 | WEIGHTLIFTING 5/9/18 | WARM UP 5/9/18 |
METCON 5/9/18
(Time, Rx+, Rx2, Rx3)
15-Clean & Jerk(155#/105#)
Run-800 m
15-Clean & Jerk (155#/105#)
GOAL: Finish sub 10 CAP at 12 mins
Rx+: Use Bodyweight or 185#/125# whichever is heavier
Rx: As written
Rx2: From hang 95#/65#
Rx3: Sub Plate to OH 55#/45# perform 30 reps
| 1st | 10:58 Rx | Saori Wed, May 9, 2018 | | 2nd | 11:36 Rx | Alyssa C Wed, May 9, 2018 | | 3rd | 12:00 DNF Rx | Cherise Wed, May 9, 2018 | | 1st | 7:42 Rx | Spencer Ch Wed, May 9, 2018 | | 2nd | 7:44 Rx | Hunter M Wed, May 9, 2018 | | 3rd | 7:55 Rx | Seth B Wed, May 9, 2018 |
| Chris H | 10:31 Rx2 | 115 lbs | | Alyssa C | 11:36 Rx | | | Ryan Pow | 11:21 | 115# from floor | | Scott Chr | 8:33 Rx | | | Cherise | 12:00 DNF Rx | 5 reps left :( need to get stronger and faster | | Lance | 10:53 Rx2 | sub snatch at 100# x25 | | Vince | 9:02 | Modwod: 105# Hang clean and jerk, al lelse RX | | Seth B | 7:55 Rx | | | David V | 9:48 Rx2 | | | Hunter M | 7:44 Rx | actually Wes | | Todd N | 8:32 Rx | | | Tracie | 11:02 | RX1.5 75# C&J | | Grace M | 12:00 Rx2 | | | Lindsey B | 10:04 Rx2 | 85# felt so good to lift and run | | Keith C | 10:08 Rx3 | 60 55# plate overhead | | Spencer Ch | 7:42 Rx | | | Steven A | 11:19 Rx2 | Sub rowing | | Saori | 10:58 Rx | | | Jonathan A | 10:38 Rx2 | 75# For C&J | | Jared A | 9:21 Rx2 | | | Kristen Od | 11:58 Rx2 | 95# | | Katheryn | 11:17 Rx2 | 70# |
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WEIGHTLIFTING 5/9/18
(Weight, Rx+, Rx2, Rx3)
Push Jerk-6-6-4-4-2-2
Strict Chin Up-8-8-6-6-4-4
Barbell Row-12-12-10-10-8-8
Treat as a triplet, though you may rest between movements, focus on form, start light and increase in weight, we start NEW weightlifting movements next week!
You may sub Strict HSPU instead of Push Jerk
| 1st | 85# Rx2 | Grace M Wed, May 9, 2018 | | 1st | 85/90/95/105/110 Rx | Vince Wed, May 9, 2018 | | 2nd | 145 Rx | Keith C Wed, May 9, 2018
David V Wed, May 9, 2018 | | 3rd | 267/55/186 Rx | Seth B Wed, May 9, 2018 |
| Seth B | 267/55/186 Rx | No time for metcon but this felt nice loved it. | | Vince | 85/90/95/105/110 Rx | | | David V | 145 Rx | 145 press; 95 row; band chin ups | | Grace M | 85# Rx2 | Banded chin ups | | Keith C | 145 Rx | BBRow |
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WARM UP 5/9/18
(Check In)
FOAM ROLL-Full body especially traps,forearms, mid back lats and calves.
GROUP WARM UP
EMOM 5 mins
Plate to OH-5 reps
Jog-100 m
Plank variations with time left
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Band Pull Aparts-literally 30 reps
Spiderman to hammy-30 secs R/L
Arch Hollows-10 reps
Strict Chin Ups-5 reps
Barbell Row-10 reps
Deadlift-5 reps
Press Complex-3 each
Hang clean-5
Clean and Jerk-5 reps
INDIVIDUAL COOLDOWN
OH Band Stretch-2 mins R/L
Banded Hammy-2 mins R/L
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