WOD Blog
 | Tue, Aug 14 2018 |  |
| METCON 8/14/18 | WEIGHTLIFTING 8/14/18 | WARM UP 8/14/18 | 5PM WEIGHTLIFTING WOD 8/14/18 | SHRED 8/14/18 | Other Results |
METCON 8/14/18
(Time, Rx+, Rx2, Rx3)
5 Rounds for Time of:
10-Powerclean (135#95#)
20-Deadlift (135#/95#)
Goal: Sub 12 Cap OFF at 14 Mins
Rx+: 165#/115#
Rx: As Written
Rx2: 115#/75#
Rx3: 75#/55#
| 1st | 10:23 Rx+ | Taeja Tue, Aug 14, 2018 | | 2nd | 10:10 Rx | Hayleigh Tue, Aug 14, 2018 | | 3rd | 11:10 Rx | Saori Tue, Aug 14, 2018 | | 1st | 10:03 Rx+ | Kyle T Tue, Aug 14, 2018 | | 2nd | 10:55 Rx+ | Christopher T Tue, Aug 14, 2018 | | 3rd | 9:23 Rx | Eric P Tue, Aug 14, 2018 |
| eli r | 10:52 Rx | | | Shane | 13:55 Rx2 | | | Taeja | 10:23 Rx+ | Focused on perfect Perfect power cleans ππ½ | | Bill | 12:57 Rx | | | Tracie | 9:53 Rx2 | | | Eric M | 13:38 Rx | | | Christopher T | 10:55 Rx+ | RX++ sub 70# db snatch and 225# DL | | Scott B | 13:01 Rx2 | | | Vince | 11:51 Rx2 | | | Brian C | 12:45 Rx | 175lb power snatch | | Eric P | 9:23 Rx | | | Keith C | 11:46 Rx3 | 75#PC 135#DL's | | Kyle T | 10:03 Rx+ | | | Saori | 11:10 Rx | | | Hayleigh | 10:10 Rx | | | Josh C | 10:58 Rx | | | Bj | DNF Rx2 | | | Katheryn | 10:23 Rx2 | | | Alfonso | 10:20 Rx2 | | | Joshua B | 12:32 Rx | |
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WEIGHTLIFTING 8/14/18
(Weight)
WEEK 5
Find your 1RM Snatch
With a 20 min Timer build up to your 1RM snatch for the day. Note if you did power or squat in the comments.
*During warm up sets, focus on technique, being confident, and pulling yourself underneath the bar.
| 1st | 135 Rx | Hayleigh Tue, Aug 14, 2018 | | 2nd | 75 Rx | Tracie Tue, Aug 14, 2018 | | 3rd | 70# dumbbell- left arm Rx | Alyssa C Tue, Aug 14, 2018 | | 1st | 230 Rx | Seth B Tue, Aug 14, 2018 | | 2nd | 205 Rx | Josh C Tue, Aug 14, 2018 | | 3rd | 195 Rx | Eric P Tue, Aug 14, 2018
eli r Tue, Aug 14, 2018 |
| eli r | 195 Rx | Thought it was 200 π | | Nick | 185 Rx | Not max, just havenβt been snatching | | Alyssa C | 70# dumbbell- left arm Rx | | | Scott B | 150 Rx | | | Bill | 120 Rx | only because Seth made me | | Tracie | 75 Rx | | | Vince | 110 Rx | Matched current PR but not go on 115 | | Seth B | 230 Rx | π | | Eric P | 195 Rx | Not quite my old max but Iβll take it | | Keith C | 85 Rx | | | Hayleigh | 135 Rx | | | Josh C | 205 Rx | | | Bj | 135 Rx | First PR | | Alfonso | 90 Rx | |
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WARM UP 8/14/18
(Check In)
FOAM ROLL- Lower and Upper Back, Quads, Lats, Calves
GROUP WARM UP
2 Rounds
Jumping Jacks-20 reps
Banded GM-10 reps
Dynamic Plank-10 reps
Stationary Inchworms into upward dog (stretch forearms)-3 reps
---------------------------------
Hip Rotations-20 reps R/L
PVC Passthrough-10 reps
Burgener Warm Up-5 reps each position
OHS w/ PVC Pipe-5 reps
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Grab a Barbell!
Clean Grip Deadlift-5 reps
Hang Clean High Pull-5 reps
Hang Powerclean-5 reps
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Snatch Grip Deadlift w/ shrug-5 reps
Snatch Grip High Pulls-5 reps
Hang Power Snatch-5 reps
Snatch Balance or Snatch Grip Push Jerk-5 reps
OHS-5 reps
COOLDOWN
Anchored T-spine-2 min
Seated Forward Fold-2 min
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5PM WEIGHTLIFTING WOD 8/14/18
(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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A. Light Clean & Jerks-E2MO2M for 7 rounds
2-2-2-1-1β1-1
55%-60%-65%-75%-80%-85%-90%
Basically work up to Opener if you know what that its typically 90% reset each rep on 2βs
B. Accessory: 3 rds
Pendley Row-10 reps
Back Extension-15 reps
DB Rear Fyles-15 R/L
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SHRED 8/14/18
(Time)
WARM UP w/ Toddles and Sethy-poo
400m Jog
1min of Jumping Rope
ββββββββββ
5 Step Ups
5 Box Jumps
5 Wall Balls
10 BW Lunges
5 KB DeDs
ββββββββββ
Prayer Pose to Hammy 30 secs
Downward Dog 30 secs
PVC Pass Throughs 15 reps
ββββββββββ
2 if by Land and 2 if by Sea
4-6min rds
Rds. 1 & 3
650m Row
20 Wall Balls
20 KB Sumo DeDs
Time remaining AMRAP Double Unders
Rds. 2 & 4
650m Row
20 Box Jumps
20 BW Alt. Lunges
Time remaining AMRAP Double Unders
ββββββββββββ
ROMWOD
| Alyssa C | 190 dubs Rx | Subbed sumo squats for wall balls half way through | | Steven A | 24:00 Rx | |
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