WOD Blog
 | Tue, May 29 2018 |  |
| METCON 5/29/18 | WEIGHTLIFTING 5/29/18 | WARM UP 5/29/18 | SHRED 5/29/18 | 5PM WEIGHTLIFTING WOD 5/29/18-6/5/18 |
METCON 5/29/18
(Reps, Rx+, Rx2, Rx3)
7 rounds
Clean & Jerk-AMRAP in 1 min (155#/105#)
REST 1 min after each.
GOAL: 50 reps+
Rx+: 185#/125#
Rx: As written
Rx2: 125#/85#
Rx3: See coach weights and for mod using DB's
| 1st | 62 Rx+ | Julia Goldst Tue, May 29, 2018 | | 2nd | 80 Rx | Taeja Tue, May 29, 2018 | | 3rd | 58 Rx | Janelle Tue, May 29, 2018 | | 1st | 65 Rx+ | Seth B Tue, May 29, 2018 | | 2nd | 56 Rx+ | Charles G Tue, May 29, 2018 | | 3rd | 41 Rx+ | Josh C Tue, May 29, 2018 |
| Eric M | 35 Rx | | | Steve M | 50 Rx | | | Cammon | 37 | 135 instead of 155 | | Christopher T | 35 Rx+ | I'm so weak... LET ME DO MORE CARDIO | | Alyssa C | 42 Rx | | | Kou | 14 Rx3 | #75 | | Lance | 52 Rx | | | Luis Mu | 31 Rx | | | Cherise | 35 Rx | | | Scott B | 30 Rx | | | Vince | 42 | Modwod: 115, Should have gone heavier | | Janelle | 58 Rx | | | Bill | 50 Rx2 | | | Saori | 52 Rx | | | Julia Goldst | 62 Rx+ | | | Katriel-Maria | 77 | 95# power clean no jerk today | | Megan A | 57 Rx2 | #85 | | Rachel T | 48 Rx | | | Alicia R | 38 Rx3 | #70 | | Spencer Ch | 72 Rx | | | Deven D | 60 Rx | | | Janalyn | 30 Rx | | | Josh C | 41 Rx+ | | | Tj | 24 Rx | | | Taeja | 80 Rx | Technique 🙈 No goal.. just move. | | Seth B | 65 Rx+ | | | Charles G | 56 Rx+ | | | Kristen Od | 45 Rx2 | |
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WEIGHTLIFTING 5/29/18
(Weight)
Week 3
Press complex
Push Jerk-2 reps
Split Jerk-1 rep
Perform 5-6 sets, treating it as a complex. Resting 1-2 mins between sets and begin at 75% of 1RM PUSH JERK increase in weight each set.
| 1st | 145 Rx | Taeja Tue, May 29, 2018
Janelle Tue, May 29, 2018 | | 2nd | 135 Rx | Saori Tue, May 29, 2018
Alyssa C Tue, May 29, 2018 | | 3rd | 131 Rx | Katriel-Maria Tue, May 29, 2018 | | 1st | 260 Rx | Charles G Tue, May 29, 2018 | | 2nd | 245 Rx | Josh C Tue, May 29, 2018
Seth B Tue, May 29, 2018 | | 3rd | 225 Rx | Deven D Tue, May 29, 2018
Lance Tue, May 29, 2018 |
| Eric M | 210 Rx | | | Steve M | 210 Rx | | | Alyssa C | 135 Rx | | | Scott B | 195 Rx | | | Stacey M | 65 Rx | | | Kou | 70 Rx | | | Lance | 225 Rx | | | Cherise | 120 Rx | | | Vince | 120 Rx | | | Janelle | 145 Rx | | | Bill | 155 Rx | | | Saori | 135 Rx | | | Katriel-Maria | 131 Rx | Shoulder pain 🛑 | | Seth B | 245 Rx | Got it soft so dropped down to work on catching tighter | | Megan A | 125 Rx | | | Rachel T | 130 Rx | Needed a bit more time for 135 | | Spencer Ch | 215 Rx | | | Deven D | 225 Rx | | | Josh C | 245 Rx | | | Taeja | 145 Rx | Missed split jerk at 155. Push press 175 for 2 last week, struggling split jerk at 155 🤦🏽♀️ | | Janalyn | 120 Rx | | | Charles G | 260 Rx | | | Kristen Od | 110 Rx | |
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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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SHRED 5/29/18
(Check In)
WARM UP with TODDSTER
WORKOUT: 4 rounds for MAX reps
Bike-1 min
Push ball-1 min
Sit Ups-1 min
Row/Ski Erg-1 min
Ball Slams or Sledges-1 min
REST 1 min
ROMWOD
Upper with shoulder focus
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5PM WEIGHTLIFTING WOD 5/29/18-6/5/18
(Weight)
NEW CYCLE!! 7 weeks out from Summer Slang
Warm up add in
Muscle Snatch
Sotts Press and
Pressing Snatch balance
A. Snatch Complex-on receiving
1-Powersnatch
1-Snatch Balance
1-Overhead Squat
drop then
1-Squat Snatch or Deep Powersnatch
6-8 sets from 70% on up BEAT WHAT YOU DID LAST WEEK
B. Accessory:
Snatch Pulls-5x3 at 100% control final rep on each set for ALAP +5=10# to ALL SETS
Then collect 50 Pull Aparts and 50 GHD Hip Extensions or Reverse Hyper
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