WOD Blog
 | Thu, May 2 2019 |  |
| WEIGHTLIFTING 5/2/19 | METCON 5/2/19 | SHRED 5/2/2019 | WARM UP 5/2/19 | Other Results |
WEIGHTLIFTING 5/2/19
(Weight, Rx2)
20 Mins to Find:
1RM Powerclean
If you are orange or below for WEIGHTLIFTING for The Level Method please hit a heavy 3 SET.
Blue Rx: As written
Orange Rx2: 3RM
| 1st | 200 Rx | Alyssa C Thu, May 2, 2019 | | 2nd | 185 Rx | Janelle Thu, May 2, 2019 | | 3rd | 175 Rx | Lacey Thu, May 2, 2019 | | 1st | 320 Rx | Seth B Thu, May 2, 2019 | | 2nd | 300 Rx | Charles G Thu, May 2, 2019 | | 3rd | 280 Rx | Derek M Thu, May 2, 2019 |
| Nick | 255 Rx | PR | | Charles G | 300 Rx | 5lb PR | | Kirklin | 145 Rx | PR | | Derek M | 280 Rx | PR | | Janelle | 185 Rx | 10# PR | | Rachel T | 157 Rx | PR🍾 | | Trent | 195 Rx | PR | | Vince | 140 Rx | | | Tracie | 110 Rx | | | Julia Goldst | 155 Rx | x3 | | Bill | 185 Rx | | | Carolyn | 75 Rx | X5 hang*work on the jump | | Katheryn | 110 Rx | | | Seth B | 320 Rx | Miss 330 twice quit no 345 PR :( | | Jessie | 125 Rx | | | Diana W | 95 Rx | X3 | | Keith C | 125 Rx | | | Pete | 245 Rx | | | Sarah D | 170 Rx | | | Alyssa C | 200 Rx | | | Jayne | 85# 80x5 hang Rx | | | Wesly | 275 Rx | Missed 285 but it's there | | Derra | 160 Rx | life time :) | | Todd N | 245 Rx | | | Elise | 105 Rx | PR!!! | | Lacey | 175 Rx | | | Joshua B | 195 Rx | | | John L | 215 Rx | #15 PR |
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METCON 5/2/19
(Rounds, Rx+, Rx2, Rx3)
Death by powerclean (135#/95#)
Min 1: 1 rep, Min 2: 2 reps, Min 3: 3 Reps etc.
Goal: Get 12 Minutes+. CAP at 18 minutes.
Score as rounds+Reps. Ex. Jill makes it 13 rounds and gets 8 reps on her 14th minute. Her score is 13+8.
Tip: This workout starts easy and quickly becomes more challenging. Consider breaking up early rounds into quick singles to preserve grip for later sets when there are more time constraints. Scale to a weight that allows at least 10 minutes!
Purple Rx+: 165#/115#
Blue Rx: As written
Orange Rx2: 115#/75#
Yellow Rx3: 75#/55#
White MODWOD: Sub DB pair
| 1st | 18 Rx | Alyssa C Thu, May 2, 2019 | | 2nd | 15+8 Rx | Sarah D Thu, May 2, 2019 | | 3rd | 15 Rx | Janelle Thu, May 2, 2019 | | 1st | 14+10 Rx+ | Seth B Thu, May 2, 2019 | | 2nd | 14+10 Rx | Wesly Thu, May 2, 2019 | | 3rd | 13+13 Rx | Charles G Thu, May 2, 2019 |
| Nick | 9 Rx | 9 rounds, break, then 11, done | | Charles G | 13+13 Rx | | | Kirklin | 13+13 Rx2 | | | Steve M | 12 Rx | | | Derek M | 13+11 Rx | | | Janelle | 15 Rx | | | Rachel T | 13 Rx | | | Vince | 9 Rx2 | | | Ian | 13+10 Rx | | | Bill | 13+13 Rx2 | | | Julia Goldst | 14 Rx | | | Sandra D | 9 Rx2 | | | Carolyn | 10 Rx3 | Too much jumping on recovering foot, had to stop | | Katheryn | 17 Rx3 | | | Seth B | 14+10 Rx+ | Killer | | Diana W | 13 | +12 65# | | Keith C | 15 Rx3 | | | Pete | 11+6 Rx | | | Sarah D | 15+8 Rx | | | Alyssa C | 18 Rx | | | Jayne | 10 Rx2 | | | Wesly | 14+10 Rx | | | Derra | 11+10 Rx | | | Todd N | 13+11 Rx | | | Lacey | 11 Rx | +10 | | Joshua B | 11 + 7 Rx | | | John L | 10 + 4 Rx | |
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SHRED 5/2/2019
(Reps)
WORKOUT:
20 minute EMOM...
MIN 1: 30 meter sled push (90/70#)
MIN 2: Burpee over PVC (2-4-6-8-MAX reps)
MIN 3: 30 reverse lunges
MIN 4: wall walks (1-2-3-4- MAX reps)
*For the burpee over PVC (30'/24'... or higher if desired)
NOTE:
Minutes 2 and 4 is an ascending rep scheme each round. So on the Burpee over PVC, round 1 you will complete 2 reps, round 2 will complete 4 reps, round 3 will be 6 reps, round 4 will be 8 reps, and round 5 will be for MAX reps. Same goes for the wall walks. Round 1 will be 1 rep, round 2 is 2 reps round 3 is 3 reps, round 4 is 4 reps and round 5 is for MAX reps.
SCORE total MAX reps.
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WARM UP 5/2/19
(Check In)
FOAM ROLL: Traps, Lats, Calves, Hamstrings
GROUP WARM UP
Machine-30/25 Calories
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Band Lateral Walk-10 m R/L
Barbell Good Morning-15 reps
Thumbs Up-10 reps
Hollow Rocks-30 secs
Hip Bridge Hold-30 secs
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Front Rack Stretch w/ Barbell on Back-30 secs
Clean Grip Deadlift-10 reps
Clean Grip High Pull-5 reps
Powerclean-5 reps
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Begin Weightlifting
COOLDOWN
Banded Lat Stretch-2 mins
Seated Forward Fold-2 mins
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