WOD Blog
 | Mon, Jul 23 2018 |  |
| METCON 7/23/18 | WEIGHTLIFTING 7/23/18 | SHRED 7/23/18 | WARM UP 7/23/18 |
METCON 7/23/18
(Reps, Rx+, Rx2, Rx3)
12 Min AMRAP
10 Deadlift (155#/105#)
15 Strict Sit Up
20 Lunges w/ DB pair at sides (50#/35#)
Goal: 215+ Reps (10 lunges on round 5)
Rx+: 185#/135#, sub weighted sit up with DB behind head 20#/10#, 70#/55# pair
Rx: As written, may use equivalent KB's if needed.
Rx2: 125#/85#, sub regular sit up, lunges with plate pair, 35#/25#
Rx3: 95#/65#, bodyweight lunges
| 1st | 211 Rx+ | Taeja Mon, Jul 23, 2018 | | 2nd | 270 Rx | Kaddie Mon, Jul 23, 2018 | | 3rd | 239 Rx | Saori Mon, Jul 23, 2018 | | 1st | 256 Rx | Steve M Mon, Jul 23, 2018 | | 2nd | 217 Rx | Eric F Mon, Jul 23, 2018 | | 3rd | 209 Rx | Alfonso Mon, Jul 23, 2018 |
| Steve M | 256 Rx | | | Eric M | 143 Rx | | | Alicia R | 148 Rx2 | DL 85# L 20# | | Megan A | 149 Rx | | | Nick | 115 Rx | | | Shane | 175 | Rx mod deadlift weight to 105 | | Emily M | 154 Rx | | | Tracie | 174 | RX deadlifts/sip ups 15#dbpair lunges | | Brenda L | 175 Rx2 | | | Vince | 232 Rx2 | | | Nathan L | 115 Rx2 | | | Luis Mu | 205 Rx | | | Cherise | 164 Rx | | | Ryan Pow | 186 Rx | | | John L | 220 Rx2 | | | Taeja | 211 Rx+ | Grip GONE!! Legs.. done! | | Saori | 239 Rx | | | Katriel-Maria | 183 | Belt squat, reg sit up, 20# double kb lunge | | Eric F | 217 Rx | | | Keith C | 165 Rx2 | | | Alfonso | 209 Rx | 155#, 15, 35# | | Kaddie | 270 Rx | | | Katheryn | 196 Rx2 | |
|
WEIGHTLIFTING 7/23/18
(Weight)
WEEK 2
3 Position Snatch (Power or Squat)
Position 1: High Hang
Position 2: Mid Thigh
Position 3: Below Knee
Treat as Complex. Begin at 60-65% 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. TRY TO BEAT WHAT YOU HIT LAST WEEK.
| 1st | 150 Rx | Taeja Mon, Jul 23, 2018 | | 2nd | 85 Rx | Brenda L Mon, Jul 23, 2018
Megan A Mon, Jul 23, 2018 | | 3rd | 75 Rx | Saori Mon, Jul 23, 2018 | | 1st | 155 Rx | Nick Mon, Jul 23, 2018
Eric M Mon, Jul 23, 2018 | | 2nd | 140 Rx | Ryan Pow Mon, Jul 23, 2018 | | 3rd | 95 Rx | Vince Mon, Jul 23, 2018 |
| Eric M | 155 Rx | | | Alicia R | 45 | Form Work | | Megan A | 85 Rx | | | Nick | 155 Rx | | | Brenda L | 85 Rx | | | Ryan Pow | 140 Rx | Need to work on form from high hang. | | Vince | 95 Rx | | | Taeja | 150 Rx | 105-115-125-135-145x-150-160x | | Saori | 75 Rx | I should not stop | | Keith C | 85 Rx | | | Alfonso | 75-75-85-85-95-95 Rx | |
|
SHRED 7/23/18
(Time)
WARM UP w/ StrongMan or Steven Rogers (aka Seth)
Upon arrrival 30/24 cals on the Bike
-------------------------------------
AMWAP 3min
15 Jumping Jacks
10 Mtn. Climbers
5 Banded Face Pulls
-------------------------------------
10 PVC Pass throughs
PVC Lat Stretch R/L 30 secs
Prayer Pose 30 secs
Samson Stretch R/L 30 secs
5 Strict Pull Ups/Ring Rows
-------------------------------------
THE SHRED
Cindy Likes Bike Rides
25min AMRAP
5 - Pull Ups
10 - Push Ups
15 - Air Squats
*Every 3rds complete 15/10 cals on the Bike
-------------------------------------
ROMWOD
|
WARM UP 7/23/18
(Check In)
FOAM ROLL- Quads, Lats, Lower and Upper back
GROUP WARM UP
Shuttle Jog- 100 m
Walking Lunges with Fingers Interlaced- 20 m
Walking Inchworms- 10 m
Walking Groiner- 10 m
--------------------------------------------
PVC Passthrough- 10 reps
Post Up Lat Stretch- 30 secs
PVC Overhead Squat in Serving Tray Position- 10 reps
Hip Rotations- 20 Reps R/L
--------------------------------------------
Grab a Barbell!
Good Morning- 10 reps
Deadlift with pause below knee- 10 reps
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
--------------------------------------------
3 Position Snatch!- coach led to review positions
INDIVIDUAL COOLDOWN
Anchored T-spine- 2 mins
Saddle Pose- 2 min
|
