WOD Blog
 | Tue, Sep 18 2018 |  |
| METCON 9/18/18 | WARM UP 9/18/18 | 5PM WEIGHTLIFTING 9/18/18 | WEIGHTLIFTING 9/18/18 | SHRED 9/18/18 |
METCON 9/18/18
(Time, Rx+, Rx2, Rx3)
For Time!
15-12-9
Overhead Squat (115#/75#)
Bar Facing Burpee
Ring Dip
Goal: Sub 10, cap OFF at 13 minutes
Rx+: 135#/95#
Rx: As written
Rx2: 115#/75# front squat or 75#/55# OHS, sub matador dip or band assisted ring dip.
Rx3: 75#/55# front squat, or empty bar OHS, sub push up
| 1st | 11:31 Rx | Siena Tue, Sep 18, 2018 | | 2nd | 8:56 Rx2 | Alyssa C Tue, Sep 18, 2018 | | 3rd | 9:30 Rx2 | Katriel-Maria Tue, Sep 18, 2018 | | 1st | 9:00 Rx+ | Todd N Tue, Sep 18, 2018 | | 2nd | 12:25 Rx+ | Joshua B Tue, Sep 18, 2018 | | 3rd | 6:35 Rx | eli r Tue, Sep 18, 2018 |
| Spencer Da | 10:48 Rx2 | | | Derek N | 9:41 Rx2 | | | eli r | 6:35 Rx | | | Ryan Pow | 12:56 Rx | | | Luis Mu | 8:49 Rx | | | Cherise | 10:40 Rx2 | | | Heather Lo | 13:00 | 20# squats, bar burpee, bar pushup | | Katheryn | 10:52 | rx2 except banded matador | | Vince | 10:01 | 90# OHS, all else RX | | Bill | 12:42 | modcon 95# OHS & banded ring dips | | Katriel-Maria | 9:30 Rx2 | | | Seth B | 7:27 Rx | | | Eric P | 7:08 Rx | | | Megan A | 10:37 Rx2 | #55 black band matador dips | | Rachel T | 10:31 Rx2 | Matador no band | | Wesly | 10:39 Rx | | | Scott Chr | 9:15 Rx | | | Hunter M | 7:31 Rx | | | Alyssa C | 8:56 Rx2 | | | Deven D | 9:36 Rx | | | Todd N | 9:00 Rx+ | | | Joshua B | 12:25 Rx+ | | | Janalyn | 10:36 Rx2 | | | Saori | 11:04 | 65 ohs, black band rd | | Josh C | 8:49 Rx | | | Alfonso | 9:19 Rx2 | 95# | | Robson | 7:51 Rx | | | Jonathan A | 9:48 Rx2 | | | Siena | 11:31 Rx | | | Bj | Dnf Rx2 | |
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WARM UP 9/18/18
(Check In)
FOAM ROLL- Quads, Calves, Upper Back, Front of Shoulder, Lats
GROUP WARM UP
2 Rounds
Jumping Jacks-25 reps
Push Up-10 reps
Burpee-5 reps
Reverse Shoulders-20 secs
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Band Press-10 reps
Band Front Raise-10 reps
Band Pull Apart-15 Reps
Underhand Pull Apart-10 reps
Band Passthrough-10 reps
Band OHS-10 reps
Band Overhead Split Squat-10 reps R/L
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Overhead Hold w/ Jerk Grip-30 secs
Press Complex-5 reps each
Split Jerk-5 reps (together reviewing position and recovery)
Overhead Squat-5 reps
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Brief weightlifting
COOL DOWN
Upper Back Smash-20 passes giving self a hug, arms by ears, hugging a medball, holding plate with arms by ears.
Banded Bully-1 min R/L
Lateral Band Opener-1 min R/L
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5PM WEIGHTLIFTING 9/18/18
(Weight)
—WARM UP—
DB Overhead Lunges-10 per arm
Pull a parts-20
Pull downs-15
Face Pulls-15
TYWLs
Hip Rotations
Pigeon :)
Prayer pose
Inch worm
W/BB
Bergener Warm Up
Snatch balance-5
OHS-5
A. Snatch Complex
1-Power Snatch
1-OHS w/5sec count down, 3 sec pause in bottom, 5 sec count standing up.
As heavy as possible
*Focus on rotating shoulders back (armpits facing forward)
*Maintain midline
B. Snatch Drops
3-3-3-3-3
| Deven D | 165 Rx | 135 # split drops.....so weird | | Janalyn | 75 Rx | |
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WEIGHTLIFTING 9/18/18
(Weight)
WEEK 1
Jerk (Push Or Split)
3-3-3-3-3-3
Pick one style to work with this cycle. For those that know their max, start at 80%, or a moderate/heavyish load. Build up in weight each set. Make sure to rest 1-2 minutes between working sets.
| 1st | 135 Rx | Alyssa C Tue, Sep 18, 2018 | | 2nd | 125 Rx | Saori Tue, Sep 18, 2018
Janalyn Tue, Sep 18, 2018
Cherise Tue, Sep 18, 2018 | | 3rd | 100 Rx | Katheryn Tue, Sep 18, 2018 | | 1st | 240 Rx | Scott Chr Tue, Sep 18, 2018 | | 2nd | 235 Rx | Wesly Tue, Sep 18, 2018 | | 3rd | 225 Rx | Deven D Tue, Sep 18, 2018 |
| Spencer Da | 155 Rx | | | Derek N | 155 Rx | | | Heather Lo | 0 Rx | Practice position | | Cherise | 125 Rx | | | Katheryn | 100 Rx | hit 105# twice | | Vince | 105 Rx | Split Jerk | | eli r | 185 Rx | Snatch grip from the back | | Bill | 155 Rx | Push Press | | Eric P | 220 Rx | Push jerks | | Wesly | 235 Rx | Split jerk 185-195-205-215-225-235 | | Scott Chr | 240 Rx | Got 250 for 2 | | Alyssa C | 135 Rx | | | Deven D | 225 Rx | Split Jerks | | Janalyn | 125 Rx | Split | | Saori | 125 Rx | | | Alfonso | 165 Rx | push | | Jonathan A | 135 Rx | Split | | Bj | 145 Rx | Split |
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SHRED 9/18/18
(Time)
WARM UP w/ Todd or Seth
10 - Band Press
10 - Band Pass Throughs
5 - Strict Pull Ups/Ring Rows
5 - Kipping Pull Ups/Ring Rows
10 - Sit Ups
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4rds FGB Style
1min - Sledge Hammer
1min - TTB/KTC
1min - Alt. DB Snatch
1min - 30 secs Mtn. Climbers/30 secs Flutter Kicks
1min - Pull Ups/Ring Rows
Rest 1min
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ROMWOD
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