WOD Blog
 | Mon, May 21 2018 |  |
| WEIGHTLIFTING 5/21/18 | METCON 5/21/18 | SHRED 5/21/18 | WARM UP 5/29/18 |
WEIGHTLIFTING 5/21/18
(Weight, Rx+, Rx2, Rx3)
Week 2
Press complex
Push Press-3 reps
Push Jerk-3 reps
Perform 5-6 sets, treating it as a complex. Resting 1-2 mins between sets and begin at 75% of 1RM PUSH PRESS increase in weight each set.
| 1st | 155 Rx | Taeja Mon, May 21, 2018 | | 2nd | 130 Rx | Janelle Mon, May 21, 2018 | | 3rd | 120 Rx | Rachel T Mon, May 21, 2018 | | 1st | 225 Rx | Charles G Mon, May 21, 2018 | | 2nd | 221 Rx | Seth B Mon, May 21, 2018 | | 3rd | 205 Rx | Scott Chr Mon, May 21, 2018 |
| Nick | 185 Rx | | | Scott Chr | 205 Rx | | | Anthony S | 185# Rx | | | Eric M | 195 Rx | | | Alyssa C | 115 Rx | | | Brenda L | 95 Rx | | | Katheryn | 85 Rx | | | Ryan Pow | 165 Rx | | | Cherise | 90 Rx | | | Lance | 175 Rx | | | Vince | 115 Rx | | | Bill | 145 Rx | | | Janelle | 130 Rx | | | Saori | 105 Rx | | | Seth B | 221 Rx | | | Kristen Od | 100 Rx | | | Taeja | 155 Rx | 125-135-145-155-missed 3rd PP at 170. | | Rachel T | 120 Rx | | | Josh C | 200 Rx | | | Scott B | 125 Rx | | | Charles G | 225 Rx | | | Keith C | 115 Rx | | | David V | 105 Rx2 | Strict Press x3, Push Press x3 (complex) | | Traysen | 135 Rx | | | Jonathan A | 135 Rx | 75-95-115-120-135. Missed last three push jerks. |
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METCON 5/21/18
(Reps, Rx+, Rx2, Rx3)
AMRAP in 14 mins of
DB Alt Snatch-60 reps (50#/35#)
Sit Ups-40 reps
Machine-20 calories
Run-800 m(Does not count in rep score)
Machine-20 calories
Sit Ups-40 reps
DB Alt Snatch-60 reps(50#/35#)
GOAL: 220 reps+
Rx+: sub 70#/55# DB, Run 1200 m
Rx: As written
Rx2: 35#/20#
Rx3: Reduce run to 600 m and sub Russian KB Swings 35#/26#
| 1st | 221 Rx | Taeja Mon, May 21, 2018 | | 2nd | 220 Rx | Hailey D Mon, May 21, 2018 | | 3rd | 199 Rx | Alyssa C Mon, May 21, 2018 | | 1st | 243 Rx | Seth B Mon, May 21, 2018
Scott Chr Mon, May 21, 2018 | | 2nd | 223 Rx | Robson Mon, May 21, 2018 | | 3rd | 218 Rx | Charles G Mon, May 21, 2018 |
| Steve M | 211 Rx | | | Nick | 136 Rx2 | Subbed row for run | | Scott Chr | 243 Rx | Re do | | Anthony S | 120 Rx | | | Eric M | 193 Rx | | | Alyssa C | 199 Rx | | | Tracie | 120 | RX 1.5 30# DB | | Brenda L | 123 Rx | | | Katheryn | 120 Rx2 | 30lb db | | Vince | 211 Rx2 | | | Emily M | 124 Rx | | | Ryan Pow | 143 Rx | | | Cherise | 120 | modwod: 60 bike, 40 sit ups, 20 bike, | | Lance | 120 Rx | | | Bill | 120 Rx | | | Janelle | 126 Rx | | | Saori | 152 Rx | | | Steve Je | 178 Rx | | | Seth B | 243 Rx | Run is getting much easier | | Hunter M | 204 Rx | Actually Wes | | Kristen Od | 152 Rx | | | Rebecca C | 120 Rx2 | 619m on rower | | Taeja | 221 Rx | 41 DB snatch; row | | Rachel T | 135 Rx | | | Josh C | 133 Rx | | | Lindsey M | 120 Rx | | | Scott B | 120 Rx | | | Scott W | 120 Rx2 | did not finish. didn't check in last time | | Hailey D | 220 Rx | | | Robson | 223 Rx | | | Deven D | 196 Rx | Bike. | | Charles G | 218 Rx | Body Armor Run (20lb) | | Keith C | DNF Rx2 | got thru run | | David V | 152 Rx2 | | | Todd N | 195 Rx | Bike | | Traysen | 153 Rx | | | Brad Le | 188 Rx | |
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SHRED 5/21/18
(Check In)
WARM UP with MR. HOT TODD
WORKOUT: 7 rounds for time of
Box Jump-10 reps
Burpee Box Jump-5 reps
Run-200 m
REST 1 min after each
If you care to score, add you fastest and slowest times together
ROMWOD
Lower body
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WARM UP 5/29/18
(Check In)
FOAM ROLL-Chest, Delts, Upper traps, Calves
GROUP WARM UP
4 min AMRAP
Jumping Jacks-10 reps
Plate to OH-10 reps
Stationary Inchworms-3 reps
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Walking OH Lunges-20 m
then 10 reps each
Band Shoulder Press
Band Front Raise
Band Pull Aparts
Band Passthroughs
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Reverse Plank-30 secs
Standing Forward Fold-30 secs
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Press Complex 2 times
then add somewhere between 20-50# and do
GM-10 reps
FS-5 reps
Hangclean-3-5 reps
C&J-3-5 reps
INDIVIDUAL COOLDOWN
Band OH Stretch and Bully 2 mins each
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