WOD Blog
 | Tue, Jul 17 2018 |  |
 | Welcome: Shane |
| WEIGHTLIFTING 7/17/2018 | METCON 7/17/2018 | SHRED 7/17/18 | 5PM WEIGHTLIFTING WOD 5/8/18-7/17/18 | WARM UP 7/17/2018 |
WEIGHTLIFTING 7/17/2018
(Weight)
WEEK 1
3 Position Snatch (Power or Squat)
Position 1: High Hang
Position 2: Mid Thigh
Position 3: Below Knee
Treat as Complex. Begin at 60% of max and add weight each set. Make small jumps. Focus on positions and technique over amount lifted. Aim for at least 6 working sets.
| 1st | 115 Rx | Taeja Tue, Jul 17, 2018 | | 2nd | 110 Rx | Alyssa C Tue, Jul 17, 2018 | | 3rd | 80 Rx | Brenda L Tue, Jul 17, 2018 | | 1st | 195# Rx | Todd N Tue, Jul 17, 2018 | | 2nd | 175 Rx | Scott Chr Tue, Jul 17, 2018 | | 3rd | 130 Rx | Ryan Pow Tue, Jul 17, 2018 |
| Scott Chr | 175 Rx | Felt great | | Grant H | 19 Rx | | | Shane | 85 Rx | | | Katheryn | 65 Rx | | | Brenda L | 80 Rx | | | Cherise | 65 Rx | | | Ryan Pow | 130 Rx | | | Taeja | 115 Rx | Wider grip. Working on “the pocket” | | Vince | 90 Rx | working on proper positioning and keeping chest UP | | Alyssa C | 110 Rx | | | Todd N | 195# Rx | Caught 205# in the mid hang 3x but couldn’t quite stand it up. | | Keith C | 95# Rx | | | Bj | 115 Rx | | | Jonathan A | 95 Rx | | | Alfonso | 85# Rx | |
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METCON 7/17/2018
(Time, Rx+, Rx2, Rx3)
FOR TIME!
Run-800 m
Bar Muscle Up-20 Reps
Goal: Sub 7, CAP OFF at 10 mins
Rx+: Sub 10 Ring MU and 15 BMU
Rx: As Written
Rx2: Sub Jump Bar Muscle Up or Strict Pull Up
Rx3: Sub Strict Band Assisted Pull Up
| 1st | 7:56 Rx+ | Julia Goldst Tue, Jul 17, 2018 | | 2nd | 9:00 Rx | Taeja Tue, Jul 17, 2018 | | 3rd | 10:00 DNF Rx | Janelle Tue, Jul 17, 2018 | | 1st | 5:59 Rx | Kyle T Tue, Jul 17, 2018 | | 2nd | 6:26 Rx | Scott Chr Tue, Jul 17, 2018 | | 3rd | 6:42 Rx | Alfonso Tue, Jul 17, 2018 |
| Scott Chr | 6:26 Rx | | | Brenda L | DNF Rx2 | got to 15 | | Cherise | 10:00 DNF Rx2 | JBMU | | Luis Mu | 10:00 DNF Rx | 10 bmu | | Ryan Pow | 6:09 Rx2 | Jump BMU | | Taeja | 9:00 Rx | Run - 3:21; all single BMUs | | Vince | 7:44 Rx2 | Need to fix chicken winging on my left side. Thanks for the info Seth. | | Katriel-Maria | 8:14 Rx3 | Shuttle runs in gym while Boden screamed in my face | | Seth B | 8:34 Rx | | | Alyssa C | 8:13 Rx2 | jumping BMU (bar at forehead) | | Julia Goldst | 7:56 Rx+ | | | Kyle T | 5:59 Rx | | | Keith C | 7:25 Rx2 | | | Todd N | 8:58 Rx | Had to stop and tie my shoe during the 4:00 run... | | Janelle | 10:00 DNF Rx | 16 BMU's | | Jonathan A | 4:45 Rx2 | Strict PU | | Alfonso | 6:42 Rx | Jump Bar Muscle Up |
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SHRED 7/17/18
(Check In)
WARM UP via TODD
WORKOUT: 25 mins CAP
50-40-30-20-10
Double unders or Plate Taps
Walking lunges
Sit ups
Single leg Deadlift
ROMWOD
Lower body
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5PM WEIGHTLIFTING WOD 5/8/18-7/17/18
(Weight)
Final Week
Snatch-1RM
Clean & Jerk-1RM
Spend 30-45 mins working up
Coach Em will assign accessory work
| 1st | 145,195 Rx | Janelle Tue, Jul 17, 2018 | | 2nd | 130, 150 Rx | Alyssa C Tue, Jul 17, 2018 | | 1st | 270 Rx | Deven D Tue, Aug 21, 2018 | | 2nd | 215 Rx | Scott B Tue, Aug 21, 2018 |
| Janelle | 145,195 Rx | No PR's today | | Alyssa C | 130, 150 Rx | |
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WARM UP 7/17/2018
(Check In)
FOAM ROLL- Upper Back, Lats, Calves
GROUP WARM UP
Monster Walks- 20 m
Toe Walk- 20 m
Frankensteins- 20 m
Skip- 20 m
Jog- 200 m
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PVC Passthrough- 10 reps
Post Up Lat Stretch- 30 secs
PVC Overhead Squat in Serving Tray Position- 10 reps
Scap Pull- 10 Reps
Arch Hollows- 15 reps
Strict or Jump to Strict Pull Up- 5 reps
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Hip Rotations- 20 Reps R/L
Burgener Warm Up- 5 reps each position
Snatch Grip Push Press- 5 reps
Snatch Balance or Snatch Grip Push Jerk- 5 reps
Overhead Squat- 5 reps
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3 Position Snatch!- coach led to review positions
INDIVIDUAL COOLDOWN
Anchored T-spine- 2 mins
Banded Lat Stretch- 2 min R/L
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