WOD Blog
 | Wed, Jul 11 2018 |  |
 | Happy Birthday: Alex H |
| METCON 7/11/18 | WARM UP 7/11/18 | STRENGTHCON 7/11/18 |
METCON 7/11/18
(Time, Rx+, Rx2, Rx3)
7 rds for time of
9 UNBROKEN* Hang Powersnatches (95#/65#)
Run-150 m
GOAL: Finish sub 8 CAP at 11 mins
*If you are unable to do all 9 unbroken and drop it penalty of 5 lateral burpees over bar before resuming.
Rx+: 125#/85# LOOK A THE GOAL MUST BE UNBROKEN SET SUB 8
Rx: As written
Rx2: 75#/55# can be dropped no penalty.
Rx3: Sub DB Alt Snatch 50#/35# no penalty
| 1st | 9:29 Rx | Alyssa C Wed, Jul 11, 2018 | | 2nd | 10:55 Rx | Janelle Wed, Jul 11, 2018 | | 3rd | 11:00 DNF Rx | Cherise Wed, Jul 11, 2018 | | 1st | 7:25 Rx | Scott Chr Wed, Jul 11, 2018 | | 2nd | 8:38 Rx | Charles G Wed, Jul 11, 2018 | | 3rd | 9:20 Rx | eli r Wed, Jul 11, 2018 |
| Megan A | DNF | 5 rounds of #55x9unbroken/run from back gym-50&back | | Scott Chr | 7:25 Rx | | | Nick | DNF Rx | 5 rounds unbroken minus 1 round’s run | | Anthony S | 11:00 DNF 5 rounds Rx | | | Chase | 11:00 w/ 75# Rx | | | Alyssa C | 9:29 Rx | | | Bill | 11:00 DNF Rx2 | 5 1/2 rounds | | Cherise | 11:00 DNF Rx | finished snatches of rnd 6 | | Eric M | 9:39 Rx | | | Jonathan A | 11:00 DNF Rx3 | 6 Rounds + Run 35# DB : Out until Mon for Vacation | | Vince | 11:00 DNF Rx2 | On run for rnd 7 when time expires | | eli r | 9:20 Rx | | | John L | 10:50 Rx2 | Did Rx for the first two rounds and then dropped down to Rx2 and it went a lot smoother. | | Katheryn | 11:00 DNF Rx2 | 20 m into round 6 | | Charles G | 8:38 Rx | | | Janelle | 10:55 Rx | |
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WARM UP 7/11/18
(Check In)
FOAM ROLL-Calves calves again then Ant Tib, Hamstrings Glutes Mid Back upper traps and forearms. 1 min of each muscle
GROUP WARM UP
Jog 150 m 3x resting between each in a walking plank-20 secs
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PVC Passthroughs-10-15 reps
Post up PVC Lat stretch-30 secs
Burgener Warm up-2-3 reps at each beginners can use PVC
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Samson Stretch w PVC OH-30 secs R/L
Downward Dog to stretch calves-30 secs
Spell I LOVE PUT IT UP with foot to warm up ankles then
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W barbell
Snatch Grip Push Press/Row-5-7 reps
3 position snatch-3 reps each
Handstand Hold-30 secs
Wall Walk-3 reps
Wall Runs-20 reps
INDIVIDUAL COOLDOWN
Calf Smash-2 mins on each
Anchored T-spine and upper trap smashe-2-4 mins
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STRENGTHCON 7/11/18
(Weight, Rx+, Rx2, Rx3)
5 rounds
Min 1: Muscle Snatch-3 reps*
Snatch Grip Row-6 reps
Min 2: Strict HSPU to Kipping HSPU or Pike Push Ups to push ups-Max Reps
Min 3: Band Face Pulls-15 reps
Min 4: REST add weight during this time.
Start very light 40% off Snatch on complex-1st round high hang 2nd-mid thigh 3rd-Below knee then 4/5th floor. Focus on positions staying over bar on snatches and finding correct OH, for HSPU hold tight midline controlled eccentrics for both strict and kipping stop 1-2 reps shy of failure on both, Band Face Pulls keep elbows up control eccentric
| Nick | 135 Rx | | | Eric M | 125 Rx | | | John L | 95# Rx | |
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