WOD Blog
 | Thu, Jul 5 2018 |  |
| METCON 7/5/18 | 5PM WEIGHTLIFTING 7/5/18 | 9:30AM SHRED 7/7/18 | WEIGHTLIFTING 2/19/16-7/5/18 | WARM UP 2/19/16-7/5/18 |
METCON 7/5/18
(Reps, Rx+, Rx2, Rx3)
AMRAP in 7 mins of
Burpee-15 reps
Clean-12 reps (135#/95#)
--REST 1 min--
AMRAP in 7 mins of
Burpee-15 reps
Clean-9 reps (165#/115#)
--REST 1 min--
AMRAP in 7 mins of
Burpee-15 reps
Clean-6 reps (185#/125#)
GOAL: 231reps+ (11RPM)
Rx+: Bar Facing YO! 165#/115#, 185#/125#, 225#/155#
Rx: As written
Rx2: 95#/65#, 115#/75#, 135#,95#
Rx3: Sub DB Clean 35#20# or lighter barbells 65#/35#, 75#/55#, 95#/65#
| 1st | 222 Rx+ | Julia Goldst Thu, Jul 5, 2018 | | 2nd | 206 Rx+ | Taeja Thu, Jul 5, 2018 | | 3rd | 283 Rx | Alyssa C Thu, Jul 5, 2018 | | 1st | 182 Rx+ | Scott Chr Thu, Jul 5, 2018 | | 2nd | 170 Rx+ | Kyle T Thu, Jul 5, 2018 | | 3rd | 289 Rx | Seth B Thu, Jul 5, 2018 |
| Alyssa C | 283 Rx | | | Bill | 174 | modwod PC 115;145;165# | | Tracie | 177 Rx2 | | | Cherise | 136 Rx | | | Lance | 128 Rx | | | Megan A | 144 | #85,105,115 | | Vince | 192 Rx2 | | | Cammon | 196 Rx2 | | | Anthony S | 126 Rx | | | Scott B | 167 Rx | | | Kou | 213 Rx3 | 55#,75#,85# + normal burpees | | eli r | 176 Rx | | | Saori | 203 Rx | Pretty dead... | | Julia Goldst | 222 Rx+ | | | Seth B | 289 Rx | 107+94+88 THIS =PURE DEATH | | Kyle T | 170 Rx+ | | | Joshua B | 160 Rx | | | John Lu | 194 Rx | | | Scott Chr | 182 Rx+ | | | Taeja | 206 Rx+ | 80,68,58 | | Keith C | 164 Rx3 | Heavier weights kept me from Rx2 | | Deven D | 180 Rx | | | Kaddie | 216 Rx | i am happy! Those weights are heavy for me so :) | | John L | 200 Rx2 | |
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5PM WEIGHTLIFTING 7/5/18
(Check In)
Wk 2
A. Clean complex
Clean Pull-1 rep (pause briefly at knee or above)
Hang Clean High Pull-1 rep
Hang Clean-1 rep
REST 30-60 Secs
Clean & Jerks-2 reps
5-6 sets Begin at 75% of Max work positions holding at knee on 1st pulls or just above, you may use straps. ONE REP LESS AND BEAT WHAT YOU DID LAST WEEK ESSENTIALLY
B. Accessory:
Close Grip Bench Press-3x5 reps 80% on up of BP max.
Weighted Plank-3x30 secs AHAP
Weighted Thumbs up-50 reps
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9:30AM SHRED 7/7/18
(Check In)
WARM UP with SETH at 9:30!!! NO 5:30AM
WORKOUT:
6 mins to perform
100-Double Unders
50-DB Snatch
25-Bench or Ring Dips
----------------------
6 mins to perform
100-Flutterkicks
50-Push Ups
25-Pull Ups
--------------------
6 mins to perform
100-Bicycle Crunches
50/40 Row Calories
25-Shoot Throughs (count push up and dip as 1)
---------------------
6 mins to perform
100-Side Planks w hip dip (50 each side)
50-Jump Pull Ups
25-DB Single STO (go heavier than normal)
COOLDOWN
ROMWOD focus on Chesticles and shoulders
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WEIGHTLIFTING 2/19/16-7/5/18
(Time)
Week 2
DB Row-12-12-12-12 (2 sets per side)
Good Morning-8-8-8-8
HSPU-6-6-6-6
REST 1 min
Begin light add weight to each set. Mix Foot placement on GM
| 1st | 24:20 | Linda Fri, Feb 19, 2016 | | 2nd | 25:00 | Carolyn Fri, Feb 19, 2016 | | 1st | DNF 3 rounds Rx | Keith C Fri, Feb 19, 2016 | | 2nd | 23:00 Rx | Scott Chr Fri, Feb 19, 2016 | | 3rd | 25:00 | Charlie Fri, Feb 19, 2016 |
| Keith C | 3.2.1.go Rx | 50# DB row |
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WARM UP 2/19/16-7/5/18
(Check In)
FOAM ROLL-Use lacrosse ball or Softball on Chest,Forearms
then Lats,Glutes and Hamstrings
GROUP WARM UP
2 ROUNDS
30 secs Dead Bug Alternating
30 secs Burpee 2 for 1+ 5 Jumping Jacks
30 secs Band GM
30 secs Side Plank R/L
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w Barbell
GM-15 reps
Bent Over Row-15 reps
3 position clean-3 at each
2 position clean-3 at each 95#/65#
Clean-3 reps 135#/95#
coach adjust weight recommendations depending on level
COOLDOWN
Smash Triceps/Biceps, Chest etc.
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