WOD Blog
 | Tue, Oct 9 2018 |  |
| WEIGHTLIFTING 10/9/18 | WARM UP 10/9/18 | 5PM WEIGHTLIFTING 10/9/18 | SHRED 10/9/18 | METCON 10/9/18 | Other Results |
WEIGHTLIFTING 10/9/18
(Weight)
WEEK 4
Jerk (push or split)
4-4-4-4-4
For those that have been consistent this cycle, hit all sets between 70-80% of the max you hope to hit next week. Focus on technique and being confident jumping under the weight. For those that have not been here, start at 77% (moderate weight) and build up each set.
| 1st | 155 Rx | Janelle Tue, Oct 9, 2018 | | 2nd | 150 Rx | Julia Goldst Tue, Oct 9, 2018 | | 3rd | 145 Rx | Hayleigh Tue, Oct 9, 2018 | | 1st | 225 Rx | Deven D Tue, Oct 9, 2018 | | 2nd | 215 Rx | Wesly Tue, Oct 9, 2018 | | 3rd | 200 Rx | Ryan Pow Tue, Oct 9, 2018 |
| Spencer Da | 175 Rx | | | Cammon | 86 Rx | | | Ryan Pow | 200 Rx | | | Bill | 145 Rx | | | Cherise | 110 | floor press | | Vince | 135 Rx | | | Katheryn | 95 Rx | | | Tyler S | 175 Rx | | | Julia Goldst | 150 Rx | 125-135-150-135-135-135 | | Alyssa C | 135 Rx | | | Diana W | 85 Rx | | | Wesly | 215 Rx | 18-195-205-215 | | Jonathan A | 135 Rx | | | Deven D | 225 Rx | | | Hayleigh | 145 Rx | | | Keith C | 95 Rx | split jerk | | Alyssa D | 105 Rx | | | Janelle | 155 Rx | | | Kristin | 95 Rx | Left shoulder hurts π© | | Saori | 125 Rx | |
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WARM UP 10/9/18
(Check In)
FOAM ROLL-Quads, Lats, back, traps, front of shoulder
GROUP WARM UP
5 Min AMWAP
Jumping Jacks-20 reps
Lateral Hops Over Barbell-20 reps
Clean Deadlift-5 reps
Hang Clean High Pull-5 reps
Push Up-5 reps
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Band Pull Apart-10 reps
Underhand Pull Apart-10 reps
Band Press-10 reps
Band Front Raise-10 reps
Band High Pulls-10 reps R/L
Band Passthroughs-10 reps
Reverse Plank-30 secs
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Lat Stretch on Rig-20 secs R/L
Arch Hollows-10 reps
Strict or Jump to Strict Pull Up-5 reps
Regular Kipping Pull Up-5 reps
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Hang Powerclean-5 reps
Press Complex-3 reps each w/ pauses
COOLDOWN
Overhead Stretch-2 min R/L
Lateral Band Opener-2 min R/L
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5PM WEIGHTLIFTING 10/9/18
(Time)
WARM UP
Bike-20 cal
3 rounds:
5 burpees
10 box jumps
Inch Worms
Pigeon
Frog stretch
Spiderman to hammy
W/BB
Hang power snatch
Snatch balance
A. 1RM SNATCH
*make 5-10# jumps per set starting at 65% up to new 1RM
*rest 2.5 to 3 mins between sets
B. ROM WOD/Mobility work
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SHRED 10/9/18
(Time)
WARM UP w/ Todd or Seth
Tuesday Upper
Row - 2 min
Band Pull Downs - 10 reps
YTWLβs - 10 reps
Russian Swing - 10 reps
βββββββββββββββ
- 7min to perform 100/80 Cals Ski Erg
ββββ remain time kB swing
Rest 1min
- 7min to perform 100 push ups
ββββ remain time kB swing
Rest 1min
- 7min to perform 100 DB Push Press
ββββ remain time KB Swing
βββββββββββββββ
ROMWOD
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METCON 10/9/18
(Reps, Rx+, Rx2, Rx3)
10 Min AMRAP
Hang Powerclean (115#/75#)-14 reps
CTB Pull Up-9 reps
Tip: This workout is grip intensive. Consider doing small sets with short breaks from the beginning. Don't forget your hook grip.
Goal: 130+ Reps
Purpose: Grip strength is an indicator of overall health. Also, having a strong handshake when meeting someone new is critical to making a good first impression!
Rx+: 135#/95#, sub 3 BMU+6 CTB each round
Rx: As written
Rx2: 95#/65#, sub jump CTB
Rx3: 75#/55#, sub ring row
| 1st | 138 Rx | Hayleigh Tue, Oct 9, 2018 | | 2nd | 115 Rx | Alyssa D Tue, Oct 9, 2018 | | 3rd | 111 Rx | Saori Tue, Oct 9, 2018 | | 1st | 144 Rx | Robson Tue, Oct 9, 2018 | | 2nd | 143 Rx | Wesly Tue, Oct 9, 2018 | | 3rd | 114 Rx | Deven D Tue, Oct 9, 2018 |
| Spencer Da | 97 Rx | | | Bill | 92 | modcon 115 PC; jump PU | | Heather Lo | 88 | 10# DBs and ring rows | | Cherise | 195 | modwod: DB PC 20#, DB rows | | Katheryn | 127 Rx2 | | | Vince | 115 Rx2 | Soooo tired today | | Luis Mu | 74 Rx | | | Ryan Pow | 90 Rx | | | Tyler S | 102 Rx | | | Alyssa C | 118 Rx2 | Sub jump to strict | | Diana W | 124 Rx2 | | | Wesly | 143 Rx | 8-6 power cleans, 5-4 CTB | | Jonathan A | 101 Rx2 | | | Deven D | 114 Rx | | | Janalyn | 92 Rx | | | Hayleigh | 138 Rx | | | Keith C | 102 Rx3 | | | Alyssa D | 115 Rx | Attempted all CTB! A few not quite high enough. | | Kristin | 96 Rx2 | | | Robson | 144 Rx | 6+6 | | Saori | 111 Rx | |
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