WOD Blog
 | Fri, May 11 2018 |  |
| METCON 5/11/18 | WEIGHTLIFTING 5/11/18 | WARM UP 5/11/18 | SHRED 5/11/18 |
METCON 5/11/18
(Time, Rx+, Rx2, Rx3)
18-15-12-9
Snatch (115#/75#)
HSPU
Every min on the min stop what you are doing and perform 3 Burpees before resuming. At the start of 3...2...1 go begin said 3 burpees.
GOAL: Finish sub 14 CAP at 17 mins
Rx+: 135#/95#
Rx: As written
Rx2: Sub Pike Ups on box or HSPU to 2 abmats 95#/65#
Rx3: Sub HRPU, and DB Snatch 50#/35# EMOM perform only 1 burpee
| 1st | 12:38 Rx | Julia Goldst Fri, May 11, 2018 | | 2nd | 17:00 Rx | Janelle Fri, May 11, 2018 | | 3rd | 17:00 Rx2 | MANAGER Fri, May 11, 2018 | | 1st | 13:51 Rx | Charles G Fri, May 11, 2018 | | 2nd | 15:26 Rx | Todd N Fri, May 11, 2018 | | 3rd | 15:52 Rx | Hunter M Fri, May 11, 2018 |
| Charles G | 13:51 Rx | | | Vince | 17:00 DNF Rx2 | 6 snatches done in final round of 9 | | Julia Goldst | 12:38 Rx | | | Cherise | 17:00 DNF Rx3 | 102 reps; 65# snatch, HRPU | | Megan A | 13:49 | #65 high hang snatch, HR push-ups | | MANAGER | 17:00 Rx2 | Pikes -9 Finish, 115 Snatch Complete | | Hunter M | 15:52 Rx | Actually Wes | | Eric M | 16:49 Rx | | | Todd N | 15:26 Rx | | | Keith C | 7:24 Rx3 | | | Janelle | 17:00 Rx | Had 9 HSPU left | | Rebecca C | 17:00 Rx3 | DNF had 2 snatch 9 PU left | | Joshua B | 16:37 Rx | |
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WEIGHTLIFTING 5/11/18
(Weight, Rx+, Rx2, Rx3)
Hang Snatch-1-1-1-1-1
Snatch Balance-2-2-2-2-2
Overhead Squat-3-3-3-3-3
Treat as a triplet with two options. We start NEW weightlifting movements next week!
Option #1 Perform each 1 HS 1 Snatch Bal 1 OHS with rest in between
Option #2 Treat as Snatch Complex, resting only after all 3 movements have been performed.
GOAL: Option #1 work up to 85% or more 1RM on each.
Option #2 work up to 80% or more of SNATCH.
| 1st | 120 Rx | Janelle Fri, May 11, 2018 | | 2nd | 110 Rx | Julia Goldst Fri, May 11, 2018 | | 3rd | 90 Rx | Megan A Fri, May 11, 2018
Cherise Fri, May 11, 2018 | | 1st | 185 Rx | Hunter M Fri, May 11, 2018 | | 2nd | 165 Rx | Eric M Fri, May 11, 2018 | | 3rd | 85 Rx | Vince Fri, May 11, 2018 |
| Vince | 85 Rx | Option 2 | | Julia Goldst | 110 Rx | Option 2 | | Cherise | 90 Rx | option 2 (complex) | | Megan A | 90 Rx | 1-hang snatch 2-push-jerk snatch grip | | Hunter M | 185 Rx | Actually Wes | | Eric M | 165 Rx | | | Janelle | 120 Rx | |
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WARM UP 5/11/18
(No Results Tracked)
FOAM ROLL-Calves, Ant Tib,Delts.Traps, use lacrosse ball on smaller muscles 10-20 passes.
GROUP WARM UP
Burpee 2 for 1s w JJ-5 reps-1 min
Junkyard Dawg w partner or Jog 600m!!!
PVC Passthroughs-10-15
Hip Rotations-20 R/L
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OHS-10-15
Burgener Warm up-5 at each
3 position Snatch-5 of each
Snatch Grip PP-5 reps
OHS or Snatch Balance-5 reps
COOLDOWN
Hug a MB rollout Mid/Upper back-30 passes side to side
Anchored T-Spine-2 mins
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SHRED 5/11/18
(Check In)
WARM UP with TODD
WORKOUT:
100 Double Unders
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Ball Over Bar-60 reps (8' bar)
Burpee CTB Pull Up-30 reps
Rope rows or Rope Climb-6 reps 15'
Power clean or D-Ball over shoulder-15( 75#/50#)
Rope rows or Rope Climb-6 reps 15'
Burpee CTB Pull Up-30 reps
Ball Over Bar-60 reps(8' bar)
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100 Double Unders
ROMWOD: Upper body
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