WOD Blog
 | Fri, Nov 16 2018 |  |
| WEIGHTLIFTING 11/16/18 | METCON 11/16/18 | WARM UP 11/16/18 | SHRED 11/16/18 | Other Results |
WEIGHTLIFTING 11/16/18
(Weight)
WEEK 4
w/ a 20-25 Min Timer:
Work up to 1RM Clean and Jerk!
You may choose any style. For those that may not be ready to hit a max today go for a heavy single aiming for 90% of your current 1RM, or pick a moderate weight and complete 6-8 singles working on technique. Be sure to make small even jumps as you warm up. DO NOT REPEAT YOUR OLD MAX!
| 1st | 170 Rx | Alyssa C Fri, Nov 16, 2018 | | 2nd | 165 Rx | Janelle Fri, Nov 16, 2018 | | 3rd | 147 Rx | Saori Fri, Nov 16, 2018 | | 1st | 250 Rx | Spencer Ch Fri, Nov 16, 2018 | | 2nd | 225 Rx | Nick Fri, Nov 16, 2018 | | 3rd | 195 Rx | Pete Fri, Nov 16, 2018 |
| Nick | 225 Rx | Push Jerk | | Spencer Ch | 250 Rx | V ugly PR | | Vince | 145 Rx | 5# PR. It was kinda of ugly but Coach Todd said count it | | Bill | 185 Rx | | | Julia Goldst | 190 | Powerclean, no jerk | | Katheryn | 95 Rx | | | Rachel T | 135 Rx | Deload for next week👍🏽 | | Pete | 195 Rx | Push Jerk | | Janelle | 165 Rx | | | Megan A | 130 Rx | | | John L | 175 Rx | | | Gavin L | 75 Rx | | | Louise | 35 | 90 reps | | Saori | 147 Rx | PR! Yay! | | Keith C | 100 Rx | Clean high pulls | | Alyssa C | 170 Rx | PR squat clean. Missed the jerk. | | Rebecca C | 90 Rx | PR for me :) |
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METCON 11/16/18
(Reps, Rx+, Rx2, Rx3)
12 Min AMRAP using the following Rep Scheme:
3-6-9-12-15-18-21-etc.
Powerclean-(115#/75#)
Push Press-(115#/75#)
Goal: 145+ Reps (almost finishing 21 powercleans)
Tip: Aim for touch n go reps on the powercleans. Start at a steady pace despite the small number of reps in the beginning rounds. Stop sets short of failure on the push press to minimize rest time.
Purpose: Have to lift a large box of computer paper off the floor and onto a high shelf at work? This workout has got you covered!
Rx+: 135#/95#, sub HSPU
Rx: As written
Rx2: 95#/65#
Rx3: 75#/55# or sub DB pair. See coach for additional mods if needed!
| 1st | 147 Rx+ | Janelle Fri, Nov 16, 2018 | | 2nd | 183 Rx | Julia Goldst Fri, Nov 16, 2018 | | 3rd | 163 Rx | Alyssa C Fri, Nov 16, 2018 | | 1st | 158 Rx | Wesly Fri, Nov 16, 2018 | | 2nd | 157 Rx | Spencer Ch Fri, Nov 16, 2018 | | 3rd | 149 Rx | Todd N Fri, Nov 16, 2018 |
| Nick | 80 Rx | | | Vince | 142 Rx2 | | | Spencer Ch | 157 Rx | | | Alyssa C | 163 Rx | Almost finished 21's. | | Bill | 106 Rx | | | MANAGER | 45 Rx | | | Heather Lo | 178 | 10 lb DBs | | Julia Goldst | 183 Rx | | | Katheryn | 137 Rx3 | | | Rachel T | 149 Rx | | | Pete | 82 Rx | | | Megan A | 118 Rx | | | John L | 78 Rx2 | | | Wesly | 158 Rx | | | Todd N | 149 Rx | | | Janelle | 147 Rx+ | | | Saori | 139 Rx | | | Keith C | 126 Rx3 | Bench press 100, DBcleans30 pair | | Louise | 160 Rx3 | | | Rebecca C | 73 Rx2 | |
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WARM UP 11/16/18
(Check In)
FOAM ROLL: Quads, Back, Calves, Shoulders
GROUP WARM UP
2 Rounds
Machine-20/15 Calories
Strict Press/Push Press-10 reps
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Fire Hydrants-10 reps R/L
Donkey Kicks-10 reps R/L
Frog Pose-30 secs
Swimmers-15 reps
Shoulder Taps in Plank Position-20 reps
Reverse Shoulders-30 secs
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Clean Deadlift-5 reps
Clean High Pull-5 reps
Clean-5 reps
Jerk-5 reps
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Begin Weightlifting!
COOLDOWN
Lateral Band Opener-2 mins R/L
Seated Straddle-2 mins
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SHRED 11/16/18
(Time)
WARM UP w/ Todd or Seth
Row - 2min
Jump Rope - 1min
Standing Forward Fold - 30 secs
Push Ups - 1min
Sit Ups - 1min
Arch Hollows - 10 reps
Strict KTC/TTB - 5 reps
Kipping KTC/TTB - 5 reps
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“Let’s Get a Pump!”
4 rds for Max Reps of each
1min TTB
1min DB Bench Press
1min Pull Ups or Jump Pull Ups
1min Double Unders
1min DB Snatch
Rest 1 min
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ROMWOD
| Tracie | 514 reps | 20#snatch and BP KTC | | Jonathan A | 414 Rx | 35# and 2x SU |
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