WOD Blog
 | Fri, Jul 5 2019 |  |
| STRENGTH WORK 7/5/19 | METCON 7/5/19 | WARM UP 7/5/19 |
STRENGTH WORK 7/5/19
(Weight, Rx2, Rx3)
w/ a 20 min Timer:
Touch N Go Powerclean
3-3-3-3-3
Start around 75-80% of 1RM and build up each set!
Blue Rx: As written
Orange Rx2: Does not not need to be touch n go
Yellow Rx3: Sub Hang Powerclean or Deadlift
| 1st | 160 Rx | Julia Goldst Fri, Jul 5, 2019 | | 2nd | 135 Rx | Rachel T Fri, Jul 5, 2019 | | 3rd | 125 Rx | Kirklin Fri, Jul 5, 2019 | | 1st | 225 Rx | Jonathan K Fri, Jul 5, 2019 | | 2nd | 165 Rx | Bill Fri, Jul 5, 2019 | | 3rd | 145 Rx | Vince Fri, Jul 5, 2019 |
| Kirklin | 125 Rx | | | Jonathan K | 225 Rx | | | DeeAnn | 60 Rx | | | Katheryn | 105 Rx | | | Scott B | 135 Rx | | | Saori | 115 Rx | | | Julia Goldst | 160 Rx | | | Bill | 165 Rx | | | Vince | 145 Rx | This matches my current I RM | | Rachel T | 135 Rx | |
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METCON 7/5/19
(Reps, Rx+, Rx2, Rx3)
12 min AMRAP of:
2-4-6-8-10-12-14-16 etc.
Deadlift (225#/155#)
Sit Up (no DB's)
Pull Up
Goal: 205+ Reps (5 reps into 16 pull ups)
Tip: This rep scheme can trick you into sprinting out of the gate. Stay calm at the beginning and establish a steady pace! In longer rounds this workout will become more grip intensive, consider small sets with short breaks to preserve grip strength.
Purpose: The importance of the deadlift and sit up cannot be overstated. Life requires us to perform these tasks on a daily basis. It is critical to our longevity that we frequently train these movements with proper form.
Purple Rx+: 275#/185#
Blue Rx: As written
Orange Rx2: 165#/115#, sub Jump CTB Pull Ups
Yellow Rx3: 115#/75#, sub Ring Rows
White MODWOD: 45#/35#, DB's on sit ups
| 1st | 197 Rx | Saori Fri, Jul 5, 2019 | | 2nd | 178 Rx2 | Kirklin Fri, Jul 5, 2019 | | 3rd | 230 Rx3 | Katheryn Fri, Jul 5, 2019 | | 1st | 204 Rx | Jonathan K Fri, Jul 5, 2019 | | 2nd | 216 Rx2 | Vince Fri, Jul 5, 2019 | | 3rd | 178 Rx2 | Scott B Fri, Jul 5, 2019 |
| Kirklin | 178 Rx2 | | | Jonathan K | 204 Rx | | | DeeAnn | 168 Rx3 | | | Joshua T | 270 | 95 pounds | | Katheryn | 230 Rx3 | | | Scott B | 178 Rx2 | 14’s + 10 | | Saori | 197 Rx | | | Bill | 130 | Modwod DL225; jumpPU | | Vince | 216 Rx2 | |
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WARM UP 7/5/19
(Check In)
FOAM ROLL- Full Body
GROUP WARM UP
2 Rounds:
30 Jumping Jacks
10 Clean Grip Deadlifts
10 Barbell Good Mornings
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Hip Rotations-20 reps R/L
Thumbs Up-15 reps
Breaststrokes-15 reps
Hollow Body Rocks-20 reps (back and forth is two)
Glute Bridges-20 reps
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Scap Pull-10 reps
Arch Hollows-10 reps
Strict Pull Up-3 reps
Kipping Pull Up-3 reps
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Post Up Lat Stretch-30 secs
Powerclean-5 reps
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Begin Weightlifting
COOLDOWN
Overhead Stretch-2 mins R/L
Seated Forward Fold-2 mins
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