WOD Blog
 | Mon, Mar 25 2019 |  |
| WEIGHTLIFTING 3/25/19 | SHRED 3/25/2019 | METCON 3/25/19 | WARM UP 3/25/19 |
WEIGHTLIFTING 3/25/19
(Weight)
WEEK 4
2 Pos Snatch
Mid Thigh-1 rep
Ground-1 rep
6-8 sets. Start around 70-75% and build up each set. If you have been staying lighter to work technique etc. or are new to the snatch try to beat what you did last week! If you've been super consistent and going heavy every single week consider backing it off a bit this week weight wise. We will be maxing next week.
| 1st | 125 Rx | Alyssa C Mon, Mar 25, 2019 | | 2nd | 115 Rx | Janelle Mon, Mar 25, 2019 | | 3rd | 100 Rx | Rachel T Mon, Mar 25, 2019 | | 1st | 265 Rx | Seth B Mon, Mar 25, 2019 | | 2nd | 195 Rx | eli r Mon, Mar 25, 2019 | | 3rd | 190 Rx | Charles G Mon, Mar 25, 2019 |
| Charles G | 190 Rx | | | Julia Goldst | 170 | Back rack lunge x 12, 135-150-165-170 | | Derek N | 135 Rx | | | Ryan Pow | 185 Rx | | | Vince | 115 Rx | 8# PR by accident | | Diana W | 65 Rx | should was feeling weird | | Saori | 75 Rx | | | Janelle | 115 Rx | | | Jonathan A | 115 Rx | | | Rachel T | 100 Rx | | | Nate D | 175 Rx | Power | | Keith C | 95 Rx | | | Jayne | 50# Rx | | | Derra | 90 Rx | 90 successful 95# from hang then fail | | Bj | 125 Rx | | | Alyssa C | 125 Rx | deload | | Wesly | 185 Rx | | | Alyssa D | 95 Rx | | | eli r | 195 Rx | | | John L | 125 Rx | | | Katheryn | 85 Rx | 90# stuck mid thigh, missed from floor | | Seth B | 265 Rx | Power on hang got deep on 2nd | | Scott B | 125 Rx | |
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SHRED 3/25/2019
(Reps)
WARM UP:
- 1 mile bike
- 15 banded pass throughs
- 15 banded pull aparts
- Samson stretch 30 sec. R/L
- downward dog 30 sec.
- 40m overhead R/L w/ 5 strict press
- 10 DB hang clean R/L
WORKOUT:
3 minute AMRAP’s; 30 seconds of rest in between
- Assault bike
- DB hang clean (50/35#)
- row
- DB shoulder to overhead (50/35#)
- Assault bike
-DB hang clean to overhead (50/35#)
- Row
NOTE: only use 1 dumbbell, switch arms as desired
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ROMWOD: upper body (shoulders)
| Laura E | :) | #25 db hang clean | | Jonathan K | Present Rx | |
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METCON 3/25/19
(Rounds, Rx+, Rx2, Rx3)
12 Min AMRAP:
Run-200 m*
SDHP-12 reps (95#/65#)
TTB-9 reps
*If you are in an early morning class and choose not to run sub 15/12 calorie bike.
Score this as rounds+reps. Ex. Jill completes 5 rounds+3 TTB her score is 5+15. No reps count for the run.
Goal: 5+ Rounds
Tip: You are meant to keep moving the entire workout! The weight should be fairly light for you today. Keep an aggressive yet consistent pace and really try to pick it up towards the end!
Purple Rx+: 115#/75#
Blue Rx: As written
Orange Rx2: 75#/55#, Sub TTR or KTC
Yellow Rx3: 45#/35#, Sub lying TTB
White MODWOD: 150 m run, KB SDHP, sub Sit Ups
| 1st | 4+18 reps Rx+ | Alyssa C Mon, Mar 25, 2019 | | 2nd | 4 Rx+ | Janelle Mon, Mar 25, 2019 | | 3rd | 5 + 11 Rx | Alyssa D Mon, Mar 25, 2019 | | 1st | 6+18 Rx+ | Seth B Mon, Mar 25, 2019 | | 2nd | 5+25 Rx+ | Charles G Mon, Mar 25, 2019 | | 3rd | 4 Rx+ | Todd N Mon, Mar 25, 2019 |
| Seth B | 6+18 Rx+ | | | Charles G | 5+25 Rx+ | | | Julia Goldst | 4 | Sub 12 cal row for SDHP, lying TTB | | Derek N | 5+0 Rx | | | Laura E | 5+ 7reps Rx2 | sumo deadlifts/ sit ups. (shoulder injury) | | Ryan Pow | 5 + 2 Rx | | | Vince | 6 +15 Rx | Finished the Run on rnd 7 | | MANAGER | 5+15 Rx3 | | | Janelle | 4 Rx+ | | | Diana W | 5 Rx2 | | | Luis Mu | 4+2 Rx | | | Saori | 5 Rx | | | Jonathan A | 5 + Run Rx2 | | | Boots | 5 Rx | | | Nate D | 6 rounds + 9 Rx | | | Keith C | 6rds Rx2 | | | Jayne | 5 + 9 Rx3 | | | Deven D | 5 + 17 Rx | | | Bj | 4 Rx2 | #95 weight ktc | | Louise | 4 rounds 12 plus 9 reps Rx3 | | | Alyssa C | 4+18 reps Rx+ | | | Wesly | 6 Rx | | | Alyssa D | 5 + 11 Rx | | | eli r | 5 and 8 Rx | | | David S | 5+ 200m run Rx2 | | | John L | 4 Rx | | | Katheryn | 6 Rx3 | finished rnd 7 run after time | | Scott B | 4+9 Rx | | | Todd N | 4 Rx+ | |
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WARM UP 3/25/19
(Check In)
FOAM ROLL: Calves, Lats, Traps
GROUP WARM UP
4 Min AMWAP:
Shuttle Run-80 m OR 100 m Run Outside
Barbell SDHP-10 reps
Scap Pull-5 reps
Arch Hollow-5 reps
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Jane Fonda's-15 reps R/L
Hollow Hold-30 secs
Hip Bridge Hold-30 secs
Downward Dog-30 secs
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Band Pull Apart-20 reps
Band Int/Ext Rotation-10 reps R/L
Band Passthrough-10 reps
Band OHS-10 reps
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Burgener Warm Up-5 reps each position
2 Pos Snatch:
Mid Thigh-3 reps
Ground (mid shin)-3 reps
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Begin Weightlifting
COOLDOWN
Overhead Stretch-1 min R/L
Rig Calf Stretch-1 min R/L
Upper Back Smash-2 min R/L
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