WOD Blog
 | Tue, Oct 2 2018 |  |
| 5PM WEIGHTLIFTING 10/2/18 | METCON 10/2/18 | WEIGHTLIFTING 10/2/18 | SHRED 10/2/18 | WARM UP 10/2/18 | Other Results |
5PM WEIGHTLIFTING 10/2/18
(Weight)
WARM-UP
4 rounds:
5 Burpees
10 Box Jumps or step ups
15 OHS
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PVC Passthroughs
Spider man to Hammy
Cat Cow stretch
Pigeon
Frog stretch
Bergener warm up
A. SNATCH
1 - Snatch
*up to 90%, rest at least 2 min between sets
B. ACCESSORY
Collect:
30 - Snatch grip rows w/bb
60 - Back extensions
60 - GHD sit ups (not past parallel)
| Wesly | 245 Rx | 215-220-225-230-235-240-245 |
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METCON 10/2/18
(Reps, Rx+, Rx2, Rx3)
7 Min AMRAP of:
Bar Facing Burpees
*EMOM 3 Thrusters (95#/65#)*
At the 7 minute mark perform:
3 Min AMRAP of:
Thrusters (95#/65#)
*Workout begins with burpees, start thrusters one minute in.
*Score is all reps added together, including EMOM thrusters.
Purpose-Burpees are necessary to make sure we can safely get up when we fall, both physically and emotionally speaking. One of our goals as a gym is to help empower you to conquer whatever you want outside of the gym, this movement is a small way we do that!
Tip: Use the template to your advantage! Once you complete your thrusters each minute, set a goal number in your head and use it to motivate you to keep pushing hard.
Goal: 90+ Reps
RX+: Click this if you get 150 Reps+
Rx: As written
Rx2: 75#/55#
Rx3: 45#/35#, sub regular burpees
| 1st | 122 Rx | Julia Goldst Tue, Oct 2, 2018 | | 2nd | 102 Rx | Alyssa D Tue, Oct 2, 2018 | | 3rd | 100 Rx | Saori Tue, Oct 2, 2018 | | 1st | 126 Rx | Charles G Tue, Oct 2, 2018 | | 2nd | 118 Rx | Robson Tue, Oct 2, 2018 | | 3rd | 109 Rx | Todd N Tue, Oct 2, 2018 |
| Steve M | 102 Rx | | | Charles G | 126 Rx | | | Kristin | 79 Rx2 | | | Diana W | 80 | 20# db for thrusters, bar over burpee | | Spencer Da | 92 Rx2 | | | Cammon | 95 Rx | | | Eric F | 95 Rx | | | Chris H | 85 Rx | | | Josh C | 94 Rx | | | Ian | 90 Rx2 | | | Eric M | 100 Rx | | | Alyssa C | 98 Rx | | | Heather Lo | 51 | squat to box, 2 8lb dumbbells | | Luis Mu | 91 Rx | | | Scott B | 56 Rx | | | Derek N | 93 Rx | | | Saori | 100 Rx | | | Bill | 87 Rx | | | Julia Goldst | 122 Rx | | | Vince | 87 Rx | | | Wesly | 101 Rx | | | Robson | 118 Rx | | | Jonathan A | 102 Rx2 | Easy on the Shoulder. | | Todd N | 109 Rx | | | Alyssa D | 102 Rx | | | Hayleigh | 85 Rx | | | Bj | 76 Rx | | | Alfonso | 113 Rx2 | right shoulder tight | | Katheryn | 80 Rx2 | |
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WEIGHTLIFTING 10/2/18
(Weight)
WEEK 3
Jerk (push or split)
2-2-2-2-2-2-2
Begin working sets at 80% (heavish load) and build up each set. Focus on being confident driving yourself underneath the weight. Stick with the same style you've been working with this cycle.
| 1st | 195 Rx | Emily M Tue, Oct 2, 2018 | | 2nd | 145 Rx | Hayleigh Tue, Oct 2, 2018
Alyssa C Tue, Oct 2, 2018 | | 3rd | 125 Rx | Saori Tue, Oct 2, 2018
Kristin Tue, Oct 2, 2018 | | 1st | 265 Rx | Charles G Tue, Oct 2, 2018 | | 2nd | 215 Rx | Scott B Tue, Oct 2, 2018 | | 3rd | 195 Rx | Eric M Tue, Oct 2, 2018 |
| Charles G | 265 Rx | | | Diana W | 95# Rx | 100# 1 rep, PR! | | Kristin | 125 Rx | 115 was my previous max! 🙌🏻 | | Spencer Da | 175 Rx | | | Chris H | 155 Rx | | | Eric M | 195 Rx | | | Alyssa C | 145 Rx | | | Scott B | 215 Rx | | | Derek N | 155 Rx | | | Saori | 125 Rx | wider stance for keeping the knees out | | Bill | 160 Rx | | | Julia Goldst | 115 Rx | All sets at 115# | | Vince | 125 Rx | | | Emily M | 195 Rx | 200 was sooo close | | Keith C | just rowed and sit-ups and rollouts Rx | Ham string pull | | Alyssa D | 85,90,95,95,100,105,105 Rx | | | Hayleigh | 145 Rx | | | Jonathan A | 145 Rx | | | Bj | 165 Rx | | | Alfonso | 175 Rx | |
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SHRED 10/2/18
(Time)
WARM UP w/ Todd or Seth
Bike 1 min
Row 1 min
10 Band GM’s
10 Band Pass Throughs
10 Band Press
10 Band High Pulls
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10min EMOM
8/6 Row Cals
8 DB Snatch
Rest 2min
10min EMOM
8/6 Bike Cals
8 DB Power Cleans
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ROMWOD
| 1st | 22 | Katie H Tue, Oct 2, 2018 |
| Katie H | 22 | 15lb, didn’t finish all the reps in the second EMOM | | Steven A | check in Rx | |
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WARM UP 10/2/18
(Check In)
FOAM ROLL- Lats, Traps, Front of Shoulder, Calves
GROUP WARM UP
2 Sets Each Arm
DB strict Press-5 reps
DB Front Squat-5 reps
DB Thruster-5 reps
Burpee over DB-10 reps total after completing two sets.
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Hip Rotations-20 reps R/L
Frog Stretch-30 secs
Swimmers-15 reps
Q-Ped Under and Reach-10 reps R/L
Walking Plank-30 secs
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Press Complex w/ Pause at Top-3 reps each
Front Squat-5 reps
Thruster-5 reps
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Start Weightlifting!
COOLDOWN
Half Saddle-1 min R/L
Overhead Stretch-2 min R/L
Banded Bully-1 min R/L
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