WOD Blog
 | Mon, May 13 2019 |  |
| SWEET SIXTEEN 5/13/19 | SKILL/STRENGTH WORK 5/13/19 | WARM UP 5/13/19 | SHRED 5/13/19 |
SWEET SIXTEEN 5/13/19
(Reps, Rx+, Rx2, Rx3)
'SWEET SIXTEEN'
AMRAP in 16 minutes of:
SDHP-16 reps (75#/55#)
Front Rack Lunge 16 reps (75#/55#)
Pull Up-16 reps
Goal: 240+ Reps
Tip: Establish a steady pace early on, don't go out too fast. It is grip intensive moving from the pull up to SDHP, consider breaking sets early to avoid going to failure. Try to pace in a way that allows unbroken lunges so you don't have to clean the bar multiple times.
Purple Rx+: 95#/65#, sub CTB Pull Up
Blue Rx: As written
Orange Rx2: 65#/45#, sub Jumping CTB Pull Up
Yellow Rx3: 45#/35#, sub Jumping Pull Up OR Ring Row
White MODWOD: Sub KB Deadlift, Sub Goblet or Bodyweight Lunge,
| 1st | 260 Rx | Alyssa C Mon, May 13, 2019 | | 2nd | 250 Rx | Saori Mon, May 13, 2019 | | 3rd | 228 Rx | deborah Mon, May 13, 2019 | | 1st | 237 Rx+ | Charles G Mon, May 13, 2019 | | 2nd | 288 Rx | Steve M Mon, May 13, 2019 | | 3rd | 260 Rx | Luis Mu Mon, May 13, 2019 |
| Charles G | 237 Rx+ | | | Kirklin | 205 Rx2 | 55lbs | | deborah | 228 Rx | | | Julia Goldst | 226 | Sub ring rows | | Derek N | 268 | LM Aerobic Power Intervals | | Vince | 224 Rx | | | Eric M | 242 Rx | | | Cherise | 253 | single-arm KB SDHP, BW lunges, GHD ext | | Luis Mu | 260 Rx | | | Steve M | 288 Rx | | | Scott B | 144 Rx | | | Derek M | 192 Rx | | | Ian | 239 Rx | | | Keith C | 115 Rx | no gas today | | Saul | 112 Rx3 | DNF finished 3rd SDHP | | Wesly | 256 Rx | | | Alyssa C | 260 Rx | | | Bj | 148 Rx2 | Used rx weight | | Saori | 250 Rx | | | Jayne | 175 Rx2 | |
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SKILL/STRENGTH WORK 5/13/19
(Weight)
5-3 Min Rounds:
A1. Heavy DB Snatch-10 reps (5 each arm, go heavier each round)
A2. Heavy Goblet Squat-10 reps* (go heavier each round)
REST w/ time remaining
*If the 125# DB is not sufficient loading, feel free to use a pair of KB's or DB's to increase weight further on goblet squat.
This is meant to be treated as a strength session. The goal is weight lifted over going fast. You should need the built in rest to recover and go heavier.
Record your score as DB snatch/Goblet Squat. For example Jill 55/70 = 55# DB snatch and 70# goblet squat as score.
| 1st | 80/106 Rx | Alyssa C Mon, May 13, 2019 | | 2nd | 35/88 Rx | Julia Goldst Mon, May 13, 2019 | | 3rd | 55# Rx | Rachel T Mon, May 13, 2019 | | 1st | 53/55 Rx | Keith C Mon, May 13, 2019 | | 2nd | 100 Rx | Charles G Mon, May 13, 2019 | | 3rd | 90#/106# Rx | Eric M Mon, May 13, 2019 |
| Charles G | 100 Rx | | | Julia Goldst | 35/88 Rx | | | Derek N | 55/53 Rx | | | Vince | 60#/70# Rx | New PR on the DB snatch | | Eric M | 90#/106# Rx | | | Scott B | 80/70 Rx | | | Derek M | 80 Rx | | | Keith C | 53/55 Rx | | | Wesly | 100/125 Rx | | | Rachel T | 55# Rx | 60# left and right PR! | | Alyssa C | 80/106 Rx | | | Bj | 70/70 Rx | | | Jayne | 30 Rx | |
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WARM UP 5/13/19
(Check In)
FOAM ROLL: Quads, Hamstrings, Traps, Lats
GROUP WARM UP
3 min AMWAP:
KB SDHP-10 reps
Goblet Squat-10 reps
Goblet Lunge-10 reps
----------------------------
Stationary Inchworm Into Upward Dog-5 reps
Thumbs Up-10 reps
Breaststrokes-10 reps
Groiner Stretch w/ Pushaway-30 secs R/L
Butterfly-30 secs
Glute Bridge March-30 reps
----------------------------
Scap Pull Up-10 reps
Strict Pull Up-3 reps
Kipping Pull Up-3 reps
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Explain Skill and warm up to starting weight.
COOLDOWN
Couch Stretch-2 mins R/L
Seated Forward Fold-2 mins
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SHRED 5/13/19
(Time)
WARM UP w/ Boots or Julia!
WORKOUT:
100 Box Jumps
100 Sit Ups
100 m Sled Push
100 Calorie Bike
CAP at 26 minutes.
COOLDOWN
ROMWOD
| Laura E | 25:59 | Boots assisted bike ;-) |
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