WOD Blog
 | Thu, Aug 30 2018 |  |
 | Happy Birthday: Tracie |
| CHIPPER 8/30/18 | 5PM WEIGHTLIFTING | SHRED 8/30/17 | OPTIONAL CORE WORK 8/30/18 | WARM UP 8/30/18 |
CHIPPER 8/30/18
(Time, Rx+, Rx2, Rx3)
For Time!
50 DB Alt Snatch(50#/35#)
50 Sit Ups
50 Machine Cals
30 Powersnatch (115#/75#)
30 Box Step Overs (24''/20'' hold DB)
30 Machine Cals
20 Squat Snatches (115#/75#)
20 Burpee Box Overs (30''/24'')
20 Machine Cals
Goal, Sub 23 CAP off at 27 minutes
Rx+: 135#/95#
Rx: As written
Rx2: 35#/20#, 100#/70#, step ups allowed
Rx3: See coach
| 1st | 27:00 DNF Rx | Janelle Thu, Aug 30, 2018
Saori Thu, Aug 30, 2018 | | 2nd | 27:00 DNF Rx2 | Cherise Thu, Aug 30, 2018 | | 3rd | 27:00 dnf Rx3 | Katheryn Thu, Aug 30, 2018 | | 1st | 22:35 Rx+ | Seth B Thu, Aug 30, 2018 | | 2nd | 21:01 Rx | Kyle T Thu, Aug 30, 2018 | | 3rd | 24:27 Rx | Brad Le Thu, Aug 30, 2018 |
| Eric M | 26:58 Rx2 | | | Wesly | 26:51 Rx | | | Katheryn | 27:00 dnf Rx3 | 268 reps | | Alyssa C | 25:30 | 35# DB in left hand for all snatches | | Vince | 27:00 dnf Rx3 | 35# db, 75# bar, 296 reps (4 cals short of finish) | | Cherise | 27:00 DNF Rx2 | 280 reps (20 Cals left) | | Seth B | 22:35 Rx+ | | | Bill | 27 DNF Rx2 | | | Saori | 27:00 DNF Rx | 12 squat snatches | | Kyle T | 21:01 Rx | | | Scott Chr | 25:57 Rx | | | Robson | 26:46 Rx | | | eli r | 26:05 Rx | | | Janelle | 27:00 DNF Rx | 1 burpee box jump over | | Brad Le | 24:27 Rx | |
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5PM WEIGHTLIFTING
(Weight)
-Warm Up-
Banded GM-10
Banded Side step- 10R/L
Banded thruster-10
Side plank-30sec
Hip bridge-30sec
Hip rotations-20R/L
Upward/downward dog
Pigeon stretch
Spider-man to hammy
Prayer pose
-w/barbell-
Cluster-5
Front squat-10
Jerk Progression
A.CLEAN+JERK COMPLEX
1-Clean (power or full)
1-Front Squat w/3sec pause
1-Front Squat w/3sec pause
1-Jerk (any style)
Warm up to 75% and do 5 sets at that weight.
B. 5RM PUSH PRESS
After working up to 5RM, drop to 80% of that weight and do 2 sets of 5.
| Janalyn | 105 Rx | C&J, 85 PP. | | Janelle | 135,135 Rx | |
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SHRED 8/30/17
(Reps, Rx+, Rx2, Rx3)
WARM UP- With the TODD & SETH!
Row-500 m upon arrival
Jump Rope-1 min
Push Ups-15 reps
Hanging Hollow Rocks-30 secs
Grab your Battle Rope, Dumbbells and a Bench
Perform 30 secs of each movement
WORKOUT: 3 rounds
90 secs: 12 Rope Slams w time left KTC AMRAP
90 secs: 12 Burpees w time left DB Push Press AMRAP
90 secs: 12 DB Powercleans w time left Pull Ups AMRAP
90 secs: 12 DB Bench Press w time left Incline Push Ups AMRAP
90 secs: 12 Cal Row w time left Double Unders AMRAP
REST 90 secs
ROMWOD
Focus on Chest Delts and Lats
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OPTIONAL CORE WORK 8/30/18
(Weight)
3 Sets
Heavy Front Rack Carry-20 m*
DB Step Ups (pair)-20 reps (10 each leg)
Roll Outs-20 reps
*For the carry use a D-ball, barbell, or a heavy pair of KB's or DB's. Feel free to work in with friends!
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WARM UP 8/30/18
(Check In)
FOAM ROLL- Calves, Quads, Lats, upper and lower back
GROUP WARM UP
Machine-20/15 cals
One Arm DB Russian swing-10 reps R/L
KB High Pull-10 reps R/L
Step Overs-10 reps
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Fire Hydrants/Donkey Kicks-10 each
SL Hip Bridge-15 secs R/L
PVC Passthroughs-10 reps
PVC Overhead squat in serving tray position-10 reps
Thumbs Up-10 reps
Walking Plank-30 secs
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Snatch Deadlift w/ shrug-5 reps
Snatch High Pull-5 reps
Powersnatch-5 reps
Snatch Grip Push press-5 reps
OHS-5 reps
Squat Snatch-3 reps
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Brief metcon and warm up to working weight
COOLDOWN
Anchored T-spine-2 min
Standing Forward Fold w/ fingers interlaced-1 min
Foam Roll sore areas
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