WOD Blog
 | Wed, Jul 3 2019 |  |
| RANDY'S GOT HOPS 7/3/19 | WEIGHTLIFTING 7/3/19 | WARM UP 7/3/19 |
RANDY'S GOT HOPS 7/3/19
(Time, Rx+, Rx2, Rx3)
3 Rounds For Time:
Double Under-50 reps
Powersnatch-25 reps (75#/55#)
Goal: Sub 9, CAP at 13 minutes.
Tip: Ideally this workout will be performed with a sprint pace, unbroken or in very large sets! Hold on when you get fatigued.
Purple Rx+: 95#/65#
Blue Rx: As written
Orange Rx2: Sub Lateral Hops, 65#/45#
Yellow Rx3: Sub Singles, 45#/35#
White MODWOD: 35#/25# or DB Snatch
| 1st | 6:38 Rx+ | Alyssa C Wed, Jul 3, 2019 | | 2nd | 8:54 Rx | Saori Wed, Jul 3, 2019 | | 3rd | 9:22 Rx | Jessica H Wed, Jul 3, 2019 | | 1st | 7:26 Rx+ | Wesly Wed, Jul 3, 2019 | | 2nd | 9:00 Rx+ | Steve M Wed, Jul 3, 2019 | | 3rd | 5:24 Rx | Eric F Wed, Jul 3, 2019 |
| Vince | 7:09 Rx2 | DU, 65# | | Steve M | 9:00 Rx+ | missed by 15 PS | | Eric F | 5:24 Rx | | | Luis Mu | 9:55 Rx | | | MANAGER | 11.45 Rx2 | | | Katheryn | 12:47 Rx2 | did double unders instead of lateral hops | | DeeAnn | 10:44 | white | | Saori | 8:54 Rx | | | David S | DNF (cap 9 minutes) Rx2 | Did DU’s, cap was 9min | | Bill | 10:05 | modwod 75#, 2xSU | | Keith C | 12:18 Rx2 | | | Laura E | 30 min | Modwod / treadmill sprints | | Elise | 9:47 Rx2 | #55 W/ singles | | Alyssa C | 6:38 Rx+ | | | Kolton | 8:33 Rx | | | Wesly | 7:26 Rx+ | | | Jessica H | 9:22 Rx | | | Marcus C | 10:42 Rx2 | Subbed 100singles for DUs. 65lb snatches | | Scott B | 12:42 Rx | |
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WEIGHTLIFTING 7/3/19
(Weight)
25 minutes
Snatch Complex:
Snatch Pull-1 rep
Snatch-2 reps (power or full)
Start around 75% of 1RM and build up each set. Aim for 6-8 working sets. On the pull focus on brushing power position and shrugging aggressively!
| 1st | 105 Rx | Jessica H Wed, Jul 3, 2019 | | 2nd | 85 Rx | Saori Wed, Jul 3, 2019 | | 3rd | 80 Rx | Katheryn Wed, Jul 3, 2019 | | 1st | 230 Rx | Seth B Wed, Jul 3, 2019 | | 2nd | 165 Rx | Steve M Wed, Jul 3, 2019 | | 3rd | 135 Rx | Scott B Wed, Jul 3, 2019
Marcus C Wed, Jul 3, 2019 |
| Steve M | 165 Rx | | | Vince | 105 Rx | | | Katheryn | 80 Rx | | | DeeAnn | 40 Rx | | | Saori | 85 Rx | | | Bill | 115 Rx | | | Seth B | 230 Rx | Powers felt just slow and tired | | Laura E | / | Modwod squat, tri extensions, ab work, bicep curls | | Jessica H | 105 Rx | Failed second 110# :/ threw it behind myself ha | | Marcus C | 135 Rx | Still trying to get the movement right | | Scott B | 135 Rx | |
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WARM UP 7/3/19
(Check In)
FOAM ROLL- Traps, Lats, Hamstrings, Glutes
GROUP WARM UP
Tabata Jump Rope (8 Rounds 20 secs ON/10 secs OFF)
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Band Pull Apart-30 reps
Band High Pull-10 reps R/L
Band Int/Ext Rotation-10 reps R/L
Band Passthrough-10 reps
Band OHS-10 reps
Glute Bridges-20 reps
Downward Dog w/ Foot Crossed-30 secs R/L
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Burgener Warm Up-5 reps each position
Snatch Pull-5 reps
Snatch (power or full)-5 reps
COOLDOWN
Anchored T-spine-2 mins
Seated Forward Fold-2 mins
Upper Back and Calf Smash-2 mins
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