WOD Blog
 | Tue, Aug 7 2018 |  |
| BICOUPLET 1 8/7/18 | WARM UP 8/7/18 | WEIGHTLIFTING 8/7/2018 | SHRED 8/7/18 | 5PM WEIGHTLIFTING 8/7/18 |
BICOUPLET 1 8/7/18
(Time, Rx+, Rx2, Rx3)
FOR TIME!
21-15-9
Snatch (85#/55#)
CTB Pull Up
Goal: Sub 7 cap OFF at 10 min
Rx+: Sub Bicouplet 2! 12-9-6 Snatches (135#/85#) and BMU
Rx: As Written
Rx2: Sub jump CTB Pull Up
Rx3: 55#/35# or DB 35#/20#, sub ring rows
| 1st | 7:26 Rx | Janelle Tue, Aug 7, 2018 | | 2nd | 8:12 Rx | Taeja Tue, Aug 7, 2018 | | 3rd | 5:17 Rx2 | Alyssa C Tue, Aug 7, 2018 | | 1st | 5:14 Rx+ | Kyle T Tue, Aug 7, 2018 | | 2nd | 5:23 Rx | Seth B Tue, Aug 7, 2018 | | 3rd | 6:51 Rx | Scott Chr Tue, Aug 7, 2018 |
| Grant H | 7:50 Rx | | | Taeja | 8:12 Rx | an honest assessment of where my CTBs are | | Alyssa C | 5:17 Rx2 | | | Eric M | 7:30 Rx | | | Jeremy B | 6:49 Rx2 | | | Cherise | 7:55 Rx2 | | | Vince | 9:41 Rx | Need a lot more work on CTB | | Seth B | 5:23 Rx | CTB fell apart | | Katriel-Maria | 5:07 | hps 55# and ring rows | | Jonathan A | 7:46 Rx2 | 65# | | Kyle T | 5:14 Rx+ | | | Scott Chr | 6:51 Rx | | | Hunter M | 8:22 Rx | | | Deven D | 9:15 Rx | Thumbs on 🔥 goodness gracious | | Bj | 8:46 Rx2 | | | Josh C | 9:56 Rx | | | Janelle | 7:26 Rx | | | Janalyn | 9:09 Rx2 | Kipping pull ups | | Katheryn | 8:48 Rx2 | |
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WARM UP 8/7/18
(Time)
FOAM ROLL: Quads, Upper Back, Lats
GROUP WARM UP
Bike or Row-.5 miles/500 m
Tuck Jump-10 reps
Stationary Inchworm-5 reps
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Band Passthrough-10 reps
Band Overhead Squat-10 reps
Floor Band Pull Aparts-10 reps
3D band Pull Aparts-10 reps
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Supinated Hang-30 secs
Arch Hollows-10 reps
Strict or Jump to Strict Pull Up-3 reps
Kipping Pull Up-5 reps
CTB Pull Up-3 reps
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Grab a Barbell!
First Pulls (mid shin to above knee)-5 reps
Snatch Grip Deadlift w/ shrug-5 reps
Snatch Grip High Pulls-5 reps
Hang Power Snatch-5 reps
Snatch Grip Push Press-5 reps
Snatch Balance or Snatch Grip Push Jerk-5 reps
OHS-5 reps
COOLDOWN
Foam Roll Upper Back- 20 passes giving yourself a hug, 20 passes with arms by ears
Overhead Stretch- 2 min R/L
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WEIGHTLIFTING 8/7/2018
(Weight)
WEEK 4
2 Position Snatch (Power or Squat)
Position 1: Mid Thigh
Position 2: Floor
Hit 6-8 sets between 70-80% of 1RM. Focus on technique and being confident in attempts. For those that have not been consistent this cycle, build up in weight from 70% of max.
| 1st | 125 Rx | Janelle Tue, Aug 7, 2018 | | 2nd | 80 Rx | Katheryn Tue, Aug 7, 2018 | | 3rd | 65 Rx | Cherise Tue, Aug 7, 2018 | | 1st | 190 Rx | Josh C Tue, Aug 7, 2018 | | 2nd | 177 Rx | Scott Chr Tue, Aug 7, 2018 | | 3rd | 165 Rx | Deven D Tue, Aug 7, 2018 |
| Alyssa C | 60lb dumbbell Rx | Injury | | Eric M | 145 Rx | | | Cherise | 65 Rx | | | Ryan Pow | 145 Rx | Stayed at 145 for each set | | Vince | 95 Rx | | | Bill | 105 Rx | | | Scott Chr | 177 Rx | | | Deven D | 165 Rx | | | Josh C | 190 Rx | | | Janelle | 125 Rx | | | Katheryn | 80 Rx | |
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SHRED 8/7/18
(Time)
WARM UP w/ Strong Man and Leader of the Avengers
Bike 2 min.
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30 Double Unders
20 Air Squats
10 Alt BW Lunges
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Prayer Pose 30 secs
Samson Stretch R/L 30 secs
Spiderman to Hammy R/L 30 secs
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QUAD DANG!!!!
50/40 - 40/30 - 30/25 - 20/15 - 10/7
Bike Cals
Jumping Lunges
Air Squats
Weighted Step Ups (20' box)
Double Unders
32 min. Cap
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ROMWOD
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5PM WEIGHTLIFTING 8/7/18
(Weight)
WARM UP
Row-500 m
OH DB Carry-40 m 50/35# each arm
Walking OH Lunges-20 m
Banded Side Shuffles-20 reps R/L
GHD Hip Extension or Band GM-20 reps
Clean Grip Rows-10 reps
Clean Grip Deadlift-10 reps
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I realize we did this Day Thursday but want Cleans Tuesdays Snatches Thursday sorry
A. Clean Complex
Mid Thigh Clean-1 rep
Front Squat-1 rep
Squat Clean-1 rep
Start at 60% build up within 7 sets to AHAP.
B. Split Jerk or Push Jerk
2-2-2-2-2
Each rep perform extra dip then slight pause before jerk and before recovery.
55% on up to 75%
| Deven D | 245 Complex 255 Split Rx | |
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