WOD Blog
 | Fri, Jan 18 2019 |  |
 | Happy Birthday: Grant H |
| SHRED 1/18/19 | METCON 1/18/19 | WEIGHTLIFTING 1/18/19 | WARM UP 1/18/19 | Other Results |
SHRED 1/18/19
(Time)
Warm Up:
500 meter row
Calf stretch on rig- 30 sec. R/L
spider man to hammy- 30 sec. R/L
standing forward fold- 30 seconds
forward to back hops- 30 seconds
side to side hops- 30 seconds
4 square hops- 30 seconds
single unders- 30 seconds
double unders/ lateral hops- 30 seconds
WORKOUT
24 minute AMRAP
- Row for max calories
- E2MOM 33 double unders
| Heikoti | 24 Rx | 2956M 181C | | Nate D | 240 cals. Did 40 DU each round Rx | | | Katriel-Maria | 228 Rx | | | Joshua B | 120:00 Rx | Defensive Tactics training | | Alfonso | 180 Rx | partner was Marc | | Jonathan K | Present Rx | |
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METCON 1/18/19
(Time, Rx+, Rx2, Rx3)
7 Rounds For Time
Powersnatch (135#/95#)-5 reps
Shuttle Run-70 m
Goal: Sub 9, CAP at 12 minutes.
Tip: The snatch weight you use should be moderate/heavy for you. However, keep in mind you should able to finish each set of snatches in around a minute or less.
Purpose: Running while carrying your sleeping child to catch a flight? Combining a weightlifting and cardio movement in your workouts will make it easier!
Rx+ Purple: 165#/115#
Rx Blue: As written
Rx2 Orange: 115#/75#
Rx3: Yellow: 75#/55#
MODWOD White: 45#/35# barbell or DB Snatch 5 reps each arm.
| 1st | 10:22 Rx+ | Alyssa C Fri, Jan 18, 2019 | | 2nd | 11:08 Rx | Lacey Fri, Jan 18, 2019 | | 3rd | 8:48 Rx2 | Rachel T Fri, Jan 18, 2019 | | 1st | 8:54 Rx+ | Wesly Fri, Jan 18, 2019 | | 2nd | 10:14 Rx+ | Todd N Fri, Jan 18, 2019 | | 3rd | 7:57 Rx | eli r Fri, Jan 18, 2019 |
| Kai | 13:00 Rx2 | | | Spencer Da | 12:31 Rx2 | | | Charles G | 8:04 Rx | | | Julia Goldst | 8:40 | 5 DB snatch (55#), 80 m shuttle jog | | Boots | 9:44 Rx | | | Ryan Pow | 9:12 Rx | | | Laura E | :-b | White | | Ian | 8:59 Rx2 | accidentally did 7 snatches per round | | Vince | 11:21 | Mod: 95#, ran 120 m per round (evidently, I am not good at math and don't listen very well ) | | Alyssa C | 10:22 Rx+ | | | Sandra D | 10:20 Rx3 | 65# | | Heather Lo | 9:29 | 12lb DB weedpull | | Eric M | 10:36 Rx | | | Rhea | 12:00 | 8lb DB weedpulls | | Bill | 9:20 | 95# | | Diana W | dnf Rx3 | subbed 7 cals on bike, just 7 cals left | | Rachel T | 8:48 Rx2 | | | Katheryn | 9:05 Rx3 | | | Cherise | 11:17 | first half orange then calf cramped, switched to 55# and walking, then bike | | Lacey | 11:08 Rx | | | Wesly | 8:54 Rx+ | | | Todd N | 10:14 Rx+ | almost have my full lungs... | | Pete | DNF Rx2 | | | eli r | 7:57 Rx | | | Brett L | 9:43 Rx | | | Bj | 11:46 Rx2 | |
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WEIGHTLIFTING 1/18/19
(Weight)
A1. Strict Press-6-6-6-6
A2. Snatch Grip Row-10-10-10-10
A3. L-Sit Hold-Accumulate 20-30 seconds
Build up in weight each set. You may use two different weights for strict press/snatch grip row. L-sit can be done on parallettes, stacked plates, off rings, or hanging from the pull up bar. Tuck knees in for modified option, or sub a hollow body hold.
| 1st | 95 Rx | Alyssa C Fri, Jan 18, 2019 | | 2nd | 75 Rx | Rachel T Fri, Jan 18, 2019
Cherise Fri, Jan 18, 2019 | | 3rd | 60 Rx | Katheryn Fri, Jan 18, 2019 | | 1st | 155 Rx | Todd N Fri, Jan 18, 2019
Charles G Fri, Jan 18, 2019 | | 2nd | 135 Rx | Bj Fri, Jan 18, 2019 | | 3rd | 130 Rx | Eric M Fri, Jan 18, 2019 |
| Charles G | 155 Rx | | | Ian | 115 Rx | | | Alyssa C | 95 Rx | failed 95# broke it into sets of 3 | | Vince | 105 Rx | | | Eric M | 130 Rx | | | Katheryn | 60 Rx | | | Ryan Pow | 115 Rx | | | Cherise | 75 Rx | | | Bill | 105 Rx | | | Wesly | 125 Rx | 95-105-115-125 | | Todd N | 155 Rx | | | Pete | 95 Rx | | | eli r | 120 Rx | | | Bj | 135 Rx | | | Rachel T | 75 Rx | |
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WARM UP 1/18/19
(Check In)
FOAM ROLL: Quads, Front of Shoulder, Lats,
GROUP WARM UP
4 min AMWAP!
Shuttle Jog-40 m
DB Strict Press-5 reps Each Arm
DB High Pull-5 reps Each Arm
Flutter Kicks-20 reps
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Band Int/Ext Rotation-15 reps R/L
Band Passthrough-10 reps
Band Pull Apart-10 reps
Band Press-10 reps
Band Front Raise-10 reps
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Snatch Grip Row-10 reps
Snatch Pull-5 reps
Snatch Grip High Pull-5 reps
Powersnatch-5 reps
Snatch Grip Push Jerk-5 reps
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Begin Weightlifting
COOLDOWN
Anchored T-spine-2 min
Chest Smash w/ Barbell-1 min R/L
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