WOD Blog
 | Thu, Aug 9 2018 |  |
 | Happy Birthday: Becky H |
| METCON 8/9/18 | ABCON 8/9/18 | WARM UP 8/9/18 | SHRED 8/9/18 | 5PM WEIGHTLIFTING WOD 4/26/18 |
METCON 8/9/18
(Reps, Rx+, Rx2, Rx3)
16 Min AMRAP
Powerclean (175#/115#)-4 reps
Machine Cals-10/8 reps
Sit Ups-12 reps
Goal: 190+ Reps
Rx+: 205#/135#, sub strict sit up
Rx: As Written
Rx2: 125#/85#
Rx3: 95#/65#
| 1st | 252 Rx+ | Taeja Thu, Aug 9, 2018 | | 2nd | 242 Rx | Alyssa C Thu, Aug 9, 2018 | | 3rd | 172 Rx | Cherise Thu, Aug 9, 2018 | | 1st | 300 Rx+ | Seth B Thu, Aug 9, 2018 | | 2nd | 268 Rx+ | Scott Chr Thu, Aug 9, 2018 | | 3rd | 200 Rx+ | Charles G Thu, Aug 9, 2018 |
| Steve M | 266 Rx | | | Charles G | 200 Rx+ | ski erg | | Matt B | 232 Rx | | | Eric M | 161 Rx | | | Alyssa C | 242 Rx | | | Taeja | 252 Rx+ | Bike | | Luis Mu | 182 Rx | | | Vince | 212 Rx2 | | | Cherise | 172 Rx | | | Katheryn | 214 Rx3 | miscalculated weight (80# instead of 85) | | Shane | 208 Rx2 | | | Bill | 264 Rx2 | modcon 135#PC | | Seth B | 300 Rx+ | No time to hit the strict sit ups | | Katriel-Maria | 216 | Belt squat w/120# | | Grant H | 261 Rx | | | Eric P | 238 Rx | | | Scott B | 226 Rx | 8+18 | | Scott Chr | 268 Rx+ | | | Brian C | 198 Rx | | | eli r | 178 Rx+ | | | kennedy j | 172 Rx2 | | | Saori | 156 Rx | | | Bj | 154 Rx2 | | | Josh C | 188 Rx+ | Ski erg |
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ABCON 8/9/18
(Time)
With a 17 min timer complete the following:
100 DB Plank Pull Throughs (50#/35#)
50 Good Mornings (light with perfect form)
2 min Hollow Body Hold
*Partition as Desired
Rx: As written
Rx2: 35#/20#
Rx3: Accumulate three minutes holding a plank
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WARM UP 8/9/18
(Check In)
FOAM ROLL: Quads, Lats, Upper and Lower Back, Calves, Hamstrings
GROUP WARM UP
3 Rounds
30 secs on/30 secs off
Machine-High Pace
During rest
Round 1: Hip Bridge Hold
Round 2: Hollow Hold
Round 3: Banded GM
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Standing Forward Fold w/ Fingers Interlaced-30 secs
Side Plank-20 secs R/L
Twisted Lizard-20 secs R/L
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Front Rack Stretch w/ Barbell on Back-30 secs
Clean Deadlift-10 reps
Hang Clean High Pull-5 reps
Hang Powerclean-5 reps
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Brief Metcon and Warm Up to working Powerclean weight
Seated Forward Fold-2 min
Upward Dog-1 min
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SHRED 8/9/18
(Time)
WARM UP w/ Mr. Nash and Mr. Berbert
Jog 200m
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10 Burpees
10 Med Ball Cleans
10 Push Balls
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10 Band Press
10 Band Pass Throughs
Prayer Pose 30 secs
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BALL SO HARD
5rds for Time
150m Med Ball Run
10 Burpees
15 Med Ball Cleans
20 Push Balls
26 min. Cap
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ROMWOD
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5PM WEIGHTLIFTING WOD 4/26/18
(Weight)
WARM UP-General full body 3-5 mins before group warm up
of Machine,Jump Rope,Carry,Lunges,Burpee,Jumping jack any combo
PVC OHS-10 reps
PVC Passthroughs w reverse grip-10 reps
Hip Rotations-20 R/L
Burgener Warm up-3 of each
Skill Transfer exercises
Pressing Snatch Balance-5
Heaving Snatch Balance-5
Snatch Balance-5
then
Emily says holding the 3 different positions of Snatch w Barbell
A. Snatch Complex
1-1st pulls w pause above knee
1-Mid Thigh Snatch
1-Snatch
Begin at 70% of 1RM and build up to heaviest complex within 7 sets. You may use straps
B. Snatch balance(from Rack or floor for advanced)
2-2-2-2-2
1-2 sec hold in bottom for each. (Use same grip as Snatch)
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