WOD Blog
 | Thu, Mar 28 2019 |  |
| WEIGHTLIFTING 3/28/19 | SHRED 3/28/2018 | METCON 3/28/19 | WARM UP 3/28/19 |
WEIGHTLIFTING 3/28/19
(Weight)
WEEK 4
6 Sets of:
Clean and Jerk 1+2's.
Start around 75% of best jerk and build up each set. If you are new to the clean and jerk, haven't been here much this cycle, or have been focusing in on technique build as heavy as possible! If you have been super consistent and going very heavy each week, consider working up to a heavy, but not maximal set this week. We will max out next week!
| 1st | 175 Rx | Alyssa C Thu, Mar 28, 2019
Janelle Thu, Mar 28, 2019 | | 2nd | 165 Rx | Katriel-Maria Thu, Mar 28, 2019 | | 3rd | 150 Rx | Rachel T Thu, Mar 28, 2019 | | 1st | 315 Rx | Seth B Thu, Mar 28, 2019 | | 2nd | 265 Rx | Charles G Thu, Mar 28, 2019 | | 3rd | 235 Rx | Wesly Thu, Mar 28, 2019 |
| Charles G | 265 Rx | 275x1 | | JASON BEN | 175 Rx | | | Vince | 145 Rx | | | Jessie | 105 Rx | taking it easy, tight knees | | Bill | 145 Rx | | | Katheryn | 105 Rx | | | Seth B | 315 Rx | Missed 325’s 2nd jerk tied C&J PR | | Katriel-Maria | 165 Rx | Hit the first powerclean at 170 missed the jerk | | Janelle | 175 Rx | | | Eric M | 215 Rx | | | Pete | 185 Rx | | | Keith C | 125 Rx | bench press | | Rachel T | 150 Rx | Missed 2nd jerk | | Brett L | 205# Rx | | | Derra | 135 Rx | | | Aaron F | 165 Rx | | | Wesly | 235 Rx | | | Alyssa C | 175 Rx | | | John L | 175 Rx | | | Saori | 135 Rx | missed the jerk on 145 | | Kirklin | 115 Rx | |
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SHRED 3/28/2018
(Time)
WARM UP:
- 1 mile bike
2 rounds:
- 5 KB strict press R/L
- 10 russian swings
- 5 KB row R/L
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- upward dog
- downward dog
- samson stretch: 30 seconds
- 10 cap pulls
- 10 arch hollows
- 5 strict pull ups
- 5 kipping pulls ups
- 3 CTB
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WORKOUT:
4 rounds for time *25 minute cap
Machine 30/25 cals
40 pushball
30 KB swings
20 DB row
10 burpees
5 CTB pull ups
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ROMWOD:
- upper body
| Jonathan A | 374 Rx | Forgot to add row cals. |
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METCON 3/28/19
(Time, Rx+, Rx2, Rx3)
21-15-9-15-21 Reps of:
Deadlift (155#/105#)
Wallball (20#/10'-14#/9')
Goal: Sub 8 CAP at 12 minutes
Purple Rx+: 30#/10'-20#/9'
Blue Rx: As written
Orange Rx2: 135#/95#, 14#/9'-10#/8'
Yellow Rx3: 95#/65#, 10#/8'-6#/8'
White MODWOD: Sub KB Deadlift, Goblet Squat or Air Squat
| 1st | completed 4 rnds to taters Rx+ | Laura E Thu, Mar 28, 2019 | | 2nd | 7:11 Rx+ | Alyssa C Thu, Mar 28, 2019 | | 3rd | 7:47 Rx | Saori Thu, Mar 28, 2019
Janelle Thu, Mar 28, 2019 | | 1st | 7:18 Rx+ | Seth B Thu, Mar 28, 2019 | | 2nd | 8:22 Rx+ | Wesly Thu, Mar 28, 2019 | | 3rd | 11:56 Rx+ | Boots Thu, Mar 28, 2019 |
| Charles G | 6:26 Rx | | | David S | 10:31 Rx2 | | | JASON BEN | 9:48 Rx | | | Boots | 11:56 Rx+ | | | Vince | 7:58 Rx | | | Bill | 10:32 Rx | | | Katheryn | 6:46 Rx3 | | | Katriel-Maria | 7:52 Rx2 | | | Seth B | 7:18 Rx+ | Did a few wallballs before realizing I am dumb, low back sooo tight | | Anthony A | 7:45 Rx2 | | | Janelle | 7:47 Rx | | | Eric M | 7:59 Rx | | | Pete | 10:46 Rx2 | | | Rachel T | 8:53 Rx | | | Deven D | 7:19 Rx | | | Keith C | 8:15 Rx2 | | | Brett L | 9:43 Rx | | | Brad Le | 7:54 Rx | | | Wesly | 8:22 Rx+ | | | Aaron F | 121 Rx2 | | | Nate D | 8:38 Rx | | | Alyssa C | 7:11 Rx+ | | | John L | 12:00 DNF Rx | 4 wall balls in final round | | Saori | 7:47 Rx | | | Laura E | completed 4 rnds to taters Rx+ | best partner ever Bethykins! | | Kirklin | 9:46 Rx | |
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WARM UP 3/28/19
(Check In)
FOAM ROLL: Quads, Calves, Traps
GROUP WARM UP
3 min AMWAP:
Air Squat-10 reps
Strict Press w/ Barbell-10 reps
Clean Grip Deadlift-10 reps
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Hip Rotations-20 reps R/L
Samson Stretch-30 secs R/L
Thumbs Up-15 Reps
Breaststrokes-15 reps
Walking Plank-30 secs
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Barbell Good Morning-20 reps
Powerclean or Squat Clean-5 reps
Push Press-5 reps
Push OR Split Jerk-5 reps
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Begin Weightlifting
COOLDOWN
Banded Bully-2 mins R/L
Seated Forward Fold-2 mins
Single leg Saddle-1 min R/L
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