WOD Blog
 | Fri, May 24 2019 |  |
| METCON 5/24/2019 | WEIGHTLIFTING 5/24/2019 | WARM UP 5/24/19 | SHRED 5/24/2019 |
METCON 5/24/2019
(Time, Rx+, Rx2, Rx3)
10 Rounds For Time:
Powersnatch-3 reps (115#/75#)
Wallball-9 reps (20#/10'-14#/9')
Double Under-20 reps
Goal: Sub 10, CAP at 14 minutes.
Tip: The goal is to complete your wallballs and powersnatches unbroken as well as execute fast transitions between movements! Scale to allow this.
Purpose: The movements in this workout combined provide a full body workout in a short time duration allowing for maximum workout EFFICIENCY.
Purple Rx+: 135#/95#
Blue Rx: As written
Orange Rx2: 75#/55#, 14#/9'-10#/8', sub lateral hops
Yellow Rx3: 45#/35#, 10#/8'-6#/8', sub singles
White MODWOD: 25#/15# or DB Snatch, Air Squat, bunny hop in place
| 1st | 13:38 Rx+ | Janelle Fri, May 24, 2019 | | 2nd | 13:06 Rx | Alyssa D Fri, May 24, 2019 | | 3rd | 14:00 Rx | Rachel T Fri, May 24, 2019 | | 1st | 9:27 Rx+ | Seth B Fri, May 24, 2019 | | 2nd | 10:58 Rx+ | Wesly Fri, May 24, 2019 | | 3rd | 13:28 Rx+ | Todd N Fri, May 24, 2019 |
| Janelle | 13:38 Rx+ | | | Kai | DNF 9 Rounds Rx2 | | | Shane | 14:00 Rx | DNF 7 Rounds | | Derek N | 13:59 Rx | | | Julia Goldst | 13:33 | 55#, after 4 rounds cut rep scheme to 3-5-10 | | Bill | DNF Rx2 | Into 10 rounds, short by jump rope | | Jessie | DNF 9 rounds Rx2 | | | Marcus C | 14:00 Rx2 | DNF 7 Rounds | | Seth B | 9:27 Rx+ | | | David S | 12:08 Rx2 | 75lb on powersnatch only mod | | Rachel T | 14:00 Rx | DNF 1 wb an the DU left In The last rd. 15:33 | | Pete | 14:04 Rx2 | DNF | | Alyssa C | 9:40 | 125# power clean, 20# single arm DB thruster | | Wesly | 10:58 Rx+ | Unbroken | | Joshua T | 9:52 Rx3 | If Seth is reading this how is your day? | | Elana | 14:00 Rx3 | white | | Bj | Dnf Rx3 | 9 Rds 25# wall ball | | Todd N | 13:28 Rx+ | | | Alyssa D | 13:06 Rx | |
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WEIGHTLIFTING 5/24/2019
(Weight)
Front Squat
3-3-3-3-3-MR
Start around 80% of 1RM and build up each set. For the MR Set ONLY use starting weight and perform 3 second eccentric on each rep.
| 1st | 215 Rx | Janelle Fri, May 24, 2019 | | 2nd | 195 Rx | Alyssa C Fri, May 24, 2019
Julia Goldst Fri, May 24, 2019 | | 3rd | 175 Rx | Rachel T Fri, May 24, 2019 | | 1st | 285 Rx | Ryan Pow Fri, May 24, 2019 | | 2nd | 245 Rx | Wesly Fri, May 24, 2019
Pete Fri, May 24, 2019
Shane Fri, May 24, 2019 | | 3rd | 235x3 Rx | Marcus C Fri, May 24, 2019 |
| Janelle | 215 Rx | MR-175-5 reps | | Shane | 245 Rx | 185 for 5 | | Derek N | 225 Rx | 135 for 6 | | Julia Goldst | 195 Rx | | | Bill | 195 Rx | | | Jessie | 125 Rx | went back to 115 to help fix elbows dumping | | Marcus C | 235x3 Rx | tried 240 and failed | | Ryan Pow | 285 Rx | 245 for 4 | | David S | 185 Rx | | | Rachel T | 175 Rx | | | Pete | 245 Rx | | | Alyssa C | 195 Rx | failed 205 | | Wesly | 245 Rx | | | Bj | 235 Rx | 2 reps on MR | | Alyssa D | 150, 105x10 Rx | |
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WARM UP 5/24/19
(Check In)
FOAM ROLL: Traps, Quads, Hamstrings, Calves
GROUP WARM UP
GRAB ab mat for Twisted Lizard:
Tabata 3 Rounds of 20 secs ON/10 secs OFF rotate through movements:
Snatch Grip High Pull
Air Squat
Jump Rope
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Barbell Good Morning-20 reps
Twisted Lizard-30 secs R/L
YTW's-10 reps each position
Downward Dog-30 secs
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Powersnatch-5 reps
Front Squat-10 reps
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Begin Weightlifting
COOLDOWN
Couch Stretch or Banded Hip Stretch-2 mins R/L
Lateral Band Opener-2 mins R/L
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SHRED 5/24/2019
(Time)
WARM UP:
2 rounds
- 9/7 cal bike
- 10 push ball round 1/ wall ball round 2
- 20 single unders round 1/ double unders round 2
- 30 second downward dog
- 30 second upward dog
-30 second spiderman to hammy r/L
- 30 second pray pose
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WORKOUT:
In teams of 2
With a 10 minute timer, get as far as you can...
150 cal assault bike
- every time you switch, perform 10 synchro burpees
With a 10 minute timer, get as far as you can...
100 wall balls
- every time you break, perform 10 synchro weighted Russian twists
With a 10 minute timer, get as far as you can...
300 double unders
- every time you switch perform 10 synchro lunges
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COOLDOWN:
- Romwod
| Laura E | :) Rx | | | Cammon | 10:40 | 95lb |
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