WOD Blog
 | Wed, Jun 27 2018 |  |
 | Happy Birthday: Jennifer D |
| WEIGHTLIFTING 2/12/16-6/27/18 | WARM UP 2/12/16-6/27/18 | METCON 6/27/18 |
WEIGHTLIFTING 2/12/16-6/27/18
(Weight)
Week 1
5-3 min rounds of
Strict HSPU-5 reps
Pendley Barbell Row-7 reps
Good Morning-9 reps
REST with time remaining
Try to use the same weight for both Row and GM keep form precise but load it up! Keep form strict on HSPU scale using Mats or feet on box.
| 1st | 105 Rx | Cherise Fri, Feb 12, 2016 | | 2nd | 95 Rx | Katie B Fri, Feb 12, 2016 | | 3rd | 90 Rx | Julia Goldst Fri, Feb 12, 2016
Carolyn Fri, Feb 12, 2016 | | 1st | 165 Rx | Nick Wed, Jun 27, 2018 | | 2nd | 135 Rx | Jonathan K Fri, Feb 12, 2016 | | 3rd | 115 Rx | Kevin S Fri, Feb 12, 2016 |
| Nick | 165 Rx | No 5th round | | MANAGER | 3 ab mats, and 65# Rx | | | Vince | 75 & 3 ab mats Rx | |
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WARM UP 2/12/16-6/27/18
(Check In)
FOAM ROLL-Ant Delt,Lats,Couch Stretch
GROUP WARM UP
PVC Passthroughs-10 reps
PVC OHS-10 reps
Walking Plank-30 secs
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2 rds
Handstand Hold or Dip Hold-15 secs
Close Hand Push Ups-5 reps
Plate Push-20 m
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Ring Dip or Bench or Matador Dips-5-10 reps
Stationary Inchworms-30 secs
Praying Pose to Hammy-30 secs
Barbell Row/GM-10 reps
3 Position Snatch+1 OHS with each
1 rd with bar 1 rd with more weight somewhere between 55#-100#
COOLDOWN
Banded Tricep Pushdowns and Curls-50 reps each
Banded Hip Stretch w twist-2 mins R/L
Barbell Skin the cat-2 mins
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METCON 6/27/18
(Reps)
AMRAP in 10 mins of
Hang Squat Snatch-4 reps (135#/95#)
Ring Dips-6 reps
Plate Push-20 m (135#/95#)*
*Every 5 m=2 reps
GOAL: 90 reps+
Rx+: Sub 175#/120# RMU
Rx: As written
Rx2: Sub HPS 95#/65#, HRPU and Plate Push 90#/70#
Rx3: Sub DB Snatch 55#/35#, Incline Push Ups, 70#/50# Plate Push
| 1st | 76 Rx | Alyssa C Wed, Jun 27, 2018 | | 2nd | 64 | Janalyn Wed, Jun 27, 2018 | | 3rd | 60 | Megan A Wed, Jun 27, 2018 | | 1st | 113 Rx | Todd N Wed, Jun 27, 2018 | | 2nd | 90 Rx | Steve M Wed, Jun 27, 2018 | | 3rd | 80 Rx | Jonathan K Wed, Jun 27, 2018 |
| Megan A | 60 | #65ps, black band matador dip, #85 | | Steve M | 90 Rx | | | Nick | 90 | Rx2 | | Alyssa C | 76 Rx | | | Bill | 82 | modwod 135#PP; matidor blk band; 95#HPS | | Jonathan K | 80 Rx | | | Vince | 92 | Modwod: 85# HPS, Matador dips, 135# plate push | | Deven D | 73 Rx | | | Jonathan A | 88 | Rx2 65# HPS | | Janalyn | 64 | Rx2 | | Todd N | 113 Rx | | | John L | 90 | Rx2 w/ 135# Plate Push |
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