WOD Blog
 | Fri, Jun 21 2019 |  |
 | Happy Birthday: Kenneth |
| METCON 6/21/19 | WEIGHTLIFTING 6/21/19 | SHRED 6/21/2019 | WARM UP 6/21/19 | Other Results |
METCON 6/21/19
(Reps, Rx+, Rx2, Rx3)
9 min AMRAP:
Handstand Push Up-3 reps*
Pull Up-6 reps
Box Jump-9 reps (24''/20'')
Goal: 115+ Reps (6.5 Rounds+)
***PLEASE DO NOT KIP IF YOU ARE NOT BLUE II OR ABOVE ON UPPER BODY PUSH.
Tip: This workout has a short rep scheme with lots of transitions. Keep them quick! We are looking for mostly unbroken sets today.
Purpose: Handstands allow us to work on upper body strength as well as body awareness/control. This is a critical trait for any athlete!
Purple Rx+ Strict HSPU, CTB Pull Up
Blue Rx: As written
Orange Rx2: Sub Strict HSPU to 2 ab mats, Jump CTB, Step Ups Allowed
Yellow Rx3: Sub Pike Push Up OR Sub DB Strict Press (20#/12#-15#), Feet Assisted Pull Up, 20''/16''
White MODWOD: Sub Plate Step Up
| 1st | 162 Rx | Darise Fri, Jun 21, 2019 | | 2nd | 155 Rx | Saori Fri, Jun 21, 2019 | | 3rd | 135 Rx | Janelle Fri, Jun 21, 2019 | | 1st | 212 Rx | Steve M Fri, Jun 21, 2019 | | 2nd | 180 Rx | John L Fri, Jun 21, 2019 | | 3rd | 161 Rx | Todd N Fri, Jun 21, 2019 |
| Steve M | 212 Rx | | | Cammon | 57 Rx2 | All Rx other than Pike UP on 36' box | | Janelle | 135 Rx | 7+9 reps | | Vince | 138 Rx | | | Elise | 108 Rx3 | | | Ian | 140 Rx | | | Derek N | 102 Rx2 | | | Laura E | 126 | band assisted pu, 3 abmat hspu | | Rachel T | 126 Rx2 | Strict 2 ab matt | | Scott B | 73 Rx | | | Katheryn | 126 Rx2 | | | Saori | 155 Rx | 8 rds +11 | | Julia Goldst | 133 Rx | Strict HSPU, strict pull up | | Jeb | 72 Rx2 | | | Jessica H | 129 Rx2 | RX all movements but used a mat for HSPU | | Darise | 162 Rx | | | Derek M | 129 Rx | | | Wesly | 153 Rx2 | Ring rows for pull ups | | Todd N | 161 Rx | | | Jayne | 100 Rx3 | | | John L | 180 Rx | | | Olive | 144 Rx3 | 20' box jumps w/ ring rows | | Bj | 72 Rx3 | |
|
WEIGHTLIFTING 6/21/19
(Weight)
WEEK 2
Snatch Receiving Complex (power or full)
Halting Snatch Deadlift-1 rep
Hang Snatch (2nd position)-1 rep
Overhead Option-3 reps*
Overhead options: Choose based on overhead flexibility
Option 1: Snatch Balance
Option 2: Overhead Squat
Option 3: Snatch Grip Push Jerk
Start around 60% and build up each set. Since are going from the second position this week we should be able to build heavier on this complex.
| 1st | 115 Rx | Lacey Fri, Jun 21, 2019
Janelle Fri, Jun 21, 2019 | | 2nd | 110 Rx | Jessica H Fri, Jun 21, 2019
Julia Goldst Fri, Jun 21, 2019 | | 3rd | 100 Rx | Rachel T Fri, Jun 21, 2019 | | 1st | 165 Rx | Derek M Fri, Jun 21, 2019
Steve M Fri, Jun 21, 2019 | | 2nd | 145# Rx | Ian Fri, Jun 21, 2019 | | 3rd | 135 Rx | Bj Fri, Jun 21, 2019 |
| Steve M | 165 Rx | | | Janelle | 115 Rx | | | Ian | 145# Rx | | | Derek N | 115 Rx | | | Rachel T | 100 Rx | | | Laura E | 75 | modified, clean and front squat | | Bill | 105 Rx | | | Scott B | 120 Rx | | | Katheryn | 80 Rx | | | Saori | 90 Rx | snatch balance | | Julia Goldst | 110 Rx | PS, OHS | | Lacey | 115 Rx | | | Jeb | 85 Rx | | | Jessica H | 110 Rx | | | Derek M | 165 Rx | OH squat at 165 | | Jayne | 55 Rx | | | John L | 115 Rx | | | Bj | 135 Rx | Over head squat @ 135 |
|
SHRED 6/21/2019
(Time)
WARM UP:
- warm up with Boots or Julia!!
-------------------------
WORKOUT:
In teams of 2...
0-8 MINUTES:
- 10 box jumps
- 40 meter sprint
8-16 MINUTES:
- 10 box overs
- 40 meter sprint
16-24 MINUTES:
- 10 burped box overs
- 40 meter sprint
NOTE: this is an I go you go AMRAP. The goal is to collect as many rounds as possible as a team of 2
---------------------
COOLDOWN:
- romwod
| Laura E | 28 + 10 box overs and 9 burpee box overs | team La and Bethy | | Eric M | 39 rds Rx | |
|
WARM UP 6/21/19
(Check In)
FOAM ROLL- Traps, Calves, Lats, Quads
GROUP WARM UP
DB OH Carry-40 m R/L
DB Strict Press-10 reps R/L
DB High Pull-10 reps R/L
Step Up-10 reps
Box Jump-5 reps
------------------------------------
Jane Fonda's-15 reps R/L
Band Int/Ext Rotation-10 reps R/L
Band Pull Apart-20 reps
Band Passthrough-10 reps
Band OHS-10 reps
Downward Dog Shoulder Tap-30 reps
Handstand Hold-30 secs
------------------------------------
Burgener Warm Up-5 reps each position
Hang Snatch-5 reps
Snatch Grip Push Jerk-3 reps
OHS or Snatch Balance-3 reps
------------------------------------
Begin Weightlifting
COOLDOWN
Overhead Stretch-2 mins R/L
Lateral Band Opener-2 mins R/L
Calf Rig Stretch-1 min R/L
|
