WOD Blog
 | Mon, Jul 29 2019 |  |
| METCON 7/29/19 | WEIGHTLIFTING 7/29/19 | WARM UP 7/29/19 | SHRED 7/29/2019 |
METCON 7/29/19
(Time, Rx+, Rx2, Rx3)
4 Rounds For Time:
Wallball-25 reps (20#/10'-14#/9')
Powersnatch-25 reps (75#/55#)
Goal: Sub 12, CAP at 15 minutes.
Tip: We are aiming for large sets and constant movement on this workout. Scale accordingly!
Purple Rx+: 30#/10-20#/9'
Blue Rx: As written
Orange Rx2: 14#/9'-10#/8', 65#/45#
Yellow Rx3: 10#/8'-6#/8', 45#/35#
White MODWOD: Sub, Pushball or Air Squat to DB Snatch (20#/12#)
| 1st | 3 Rds Rx | Kirklin Mon, Jul 29, 2019 | | 2nd | 11:38 Rx | Alyssa C Mon, Jul 29, 2019 | | 3rd | 14:22 Rx | Julia Goldst Mon, Jul 29, 2019 | | 1st | 15:00 Rx+ | Steve M Mon, Jul 29, 2019 | | 2nd | 11:41 Rx | Seth B Mon, Jul 29, 2019 | | 3rd | 11:58 Rx | Wesly Mon, Jul 29, 2019 |
| Heikoti | DNF Rx | 15 power snatches short :( | | Vince | 15:00 DNF Rx | 21 Powersnach short, 179 reps | | Laura E | 3.5 rnds Rx2 | | | Steve M | 15:00 Rx+ | 10 wb & 25 ps short | | Derek N | DNF Rx | 178 reps | | Shane | DNF Rx | 160 | | Luis Mu | 15:00 DNF Rx | | | Bill | dnf Rx | 173 | | Scott B | 15:00 DNF Rx2 | 3 rnds + 35 | | Katheryn | 13:58 Rx2 | | | Ryan Pow | 15:00 DNF Rx | 8 wb’s on 4th round | | Ian | 15:00 DNF Rx | 175 reps, will someone tell my legs to help on my snatch?! They don’t listen to me! | | Julia Goldst | 14:22 Rx | | | Seth B | 11:41 Rx | Happy to be back! | | Marcus C | DNF Rx | 25 reps left | | Crystal | 3+ 15 Rx2 | first 20 PS RX | | Jessica H | 13:18 Rx2 | 25# DB snatch | | Alyssa C | 11:38 Rx | | | Wesly | 11:58 Rx | | | Kolton | 14:42 Rx | | | Keith C | 3rds DNF Rx2 | | | Todd N | 14:56 Rx | | | Kirklin | 3 Rds Rx | |
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WEIGHTLIFTING 7/29/19
(Weight)
20 min
WEEK 3 OF 5.
Sumo Deadlift
4-4-4-4-4
Start around 70-75% of conventional max and build up each set. Make sure to continue working on sumo stance.
| 1st | 305 Rx | Alyssa C Mon, Jul 29, 2019 | | 2nd | 220 Rx | Derra Mon, Jul 29, 2019 | | 3rd | 215 Rx | Kirklin Mon, Jul 29, 2019 | | 1st | 435 Rx | Todd N Mon, Jul 29, 2019 | | 2nd | 385 Rx | Kolton Mon, Jul 29, 2019 | | 3rd | 375 Rx | Ian Mon, Jul 29, 2019
Ryan Pow Mon, Jul 29, 2019 |
| Heikoti | 295 Rx | | | Jenn | 165 Rx | | | Vince | 315 Rx | | | Laura E | 205 Rx | | | Steve M | 335 Rx | | | Derek N | 295 Rx | | | Shane | 335 Rx | | | Luis Mu | 305 Rx | | | Bill | 295 Rx | | | Katheryn | 175 Rx | back tweaky today | | Ryan Pow | 375 Rx | | | Ian | 375 Rx | | | Seth B | 265 Rx | | | Marcus C | 365 Rx | | | Crystal | 185 final weight Rx | | | Joshua T | 12:00 | hi this is josh as you can tell as the name thing to the left : ) | | Alyssa C | 305 Rx | | | Wesly | 365 Rx | | | Kolton | 385 Rx | went for 405 and got one rep | | Derra | 220 Rx | 225 for 3 | | Keith C | 275 Rx | | | Todd N | 435 Rx | | | Kirklin | 215 Rx | |
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WARM UP 7/29/19
(Check In)
FOAM ROLL- Quads, Hamstrings, Glutes
GROUP WARM UP
2 Rounds:
Wallball-10 reps
Snatch Grip High Pull Round 1/Powersnatch Round 2-10 reps
Barbell Good Morning-10 reps
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Cossack Squat Holding Rig-10 reps (slow and controlled)
Hip Rotations-20 reps R/L
Thumbs Up-10 reps
Breaststrokes-10 reps
Walking Plank-20 reps
Hip Bridge March-30 reps
Frog Pose-30 secs
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Sumo Deadlift w/ 135#/95# or 95#/65#-5 reps
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COOLDOWN
Overhead Stretch-2 mins R/L
Seated Forward Fold-2 mins
Upper Back Smash-2 mins
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SHRED 7/29/2019
(Time)
WARM UP:
- 20/15 cal bike
- 20 air squats
- 15 stationary lunges
- 10 burpees
- spiderman to hammy R/L
- pigeon stretch R/L
- pray pose to hammy
- standing forward fold
- 30 seconds plank hold
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WORKOUT:
EMOM x 18 min: (3 rounds)
MIN 1: 15/12 cal row
MIN 2: 15 DB front squats
MIN 3: 15 burpees
MIN 4: 15/12 cal bike
MIN 5: 15 DB lunges
MIN 6: rest
REST 2 minutes
5 minute AMRAP
- 20 weighted ab mat sit ups
- 30 second weighted plank
SCORE: # of weighted ab mat sit ups
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COOLDOWN:
- romwod
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