WOD Blog
 | Wed, May 22 2019 |  |
 | Happy Birthday: Harrison A |
| METCON 5/22/2019 | DEADLIFT WARM UP 5/22/19 | WARM UP 5/22/19 |
METCON 5/22/2019
(Reps, Rx2, Rx3)
25 Min Timer:
15 min AMRAP:
Box Jump-5-10-15-20-25-30-35-40 etc. (24’’/20’’)
Shuttle Run-20-40-60-80-100-120-140m etc. (10 m increments, count every 10 m as a rep ex. 20 m=2 reps)
REST 2 minutes
Then with an 8 Min Timer Find:
Heavy 3RM Touch N Go Deadlift
Score is REPS from Part A+WEIGHT from Part B.
Goal: Keep moving on part A, lift heavy on Part B!
Tip: On the AMRAP, establish a pace you know you can maintain. On the deadlift warm up with a lighter set to get a feel for the movement then feel free to make a bigger jump.
Blue Rx: As written
Orange Rx2: 24''/20'' step ups allowed
Yellow Rx3: 20''/16''
White MODWOD: Sub plate step up or see coach for individualized mods.
| 1st | 536 Rx | Alyssa C Wed, May 22, 2019 | | 2nd | 494 Rx | Saori Wed, May 22, 2019 | | 3rd | 493 Rx | Janelle Wed, May 22, 2019 | | 1st | 738 Rx | Seth B Wed, May 22, 2019 | | 2nd | 641 Rx | Wesly Wed, May 22, 2019 | | 3rd | 590 Rx | John L Wed, May 22, 2019 |
| Cammon | 372 Rx | | | Jonathan K | 567 Rx | 425 3rep + 142 from amrap | | Spencer Da | 521 Rx | 325# DL | | David S | 436 Rx | | | Kai | 380 Rx | | | Ian | 588 Rx | 365# | | Eric M | 538 Rx | | | Seth D | 446 Rx | | | Luis Mu | 495 Rx | | | Katheryn | 367 Rx | 182 reps + 185# RM | | Scott B | 539 Rx | 194 (35+120)+345=539 | | Cherise | 278 | 20' step ups, bike; SA DB DL 125 | | Saori | 494 Rx | 180, 64, 250 | | Jeremy B | 558 Rx | 370 x 3 | | Pete | 511 Rx | 206 Reps + 305 # | | Marcus C | 420 Rx | | | Derek M | 480 Rx | 345# dL | | Michael H | 504 Rx | | | Wesly | 641 Rx | 236 + 405 DL | | Alyssa C | 536 Rx | 221 + 315DL | | Seth B | 738 Rx | 238 500x3 PR | | Elana | 155 | white | | Jayne | 337 Rx | | | Steven P | 442 Rx | | | Janelle | 493 Rx | 188+305 DL | | Elise | 216 Rx | | | Richard S | 476 Rx | | | John L | 590 Rx | 325# DL | | Kyle Br | 463 Rx2 | 225# DL | | Keith C | 439 Rx | |
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DEADLIFT WARM UP 5/22/19
(Weight)
E2MOM x 4 Rounds:
A1. Deadlift-5 Touch N Go Reps
A2. Banded Good Morning-20 reps
The goal is to build up in load each set of deadlift until you are at a moderate weight that you will use for your first attempt in the metcon.
| 1st | 155 Rx | Jayne Wed, May 22, 2019 | | 2nd | 145 Rx | Katheryn Wed, May 22, 2019 | | 1st | 265 Rx | Pete Wed, May 22, 2019 | | 2nd | 245 Rx | Ian Wed, May 22, 2019 | | 3rd | 225 Rx | Keith C Wed, May 22, 2019
Marcus C Wed, May 22, 2019 |
| Ian | 245 Rx | | | Laura E | :) | PT session | | Katheryn | 145 Rx | | | Pete | 265 Rx | | | Marcus C | 225 Rx | | | Jayne | 155 Rx | | | Keith C | 225 Rx | |
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WARM UP 5/22/19
(Check In)
FOAM ROLL- Traps, Chest, Calves, Hamstrings, Glutes
GROUP WARM UP
Shuttle Jog-2 mins
Frankensteins-20 m
Monster Walks-20 m
Step Up-20 reps
Box Jump-10 reps
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Stationary Inchworm Into Upward Dog-5 reps
Hollow Rocks-30 secs
Glute Bridges-20 reps
Butterfly-30 secs
Rig Calf Stretch-30 secs R/L
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Barbell Deadlift-10 reps
Deadlift w/ 95#/65# OR 135#/85#-10 reps
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Begin additional deadlift warm up!
COOLDOWN
Seated Forward Fold-2 mins
Rig Calf Stretch-1 min R/L
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