WOD Blog
 | Wed, Aug 7 2019 |  |
| WEIGHTLIFTING 8/7/19 | WARM UP 8/7/19 | METCON 8/7/19 | Other Results |
WEIGHTLIFTING 8/7/19
(Weight, Rx+, Rx2, Rx3)
20 minutes
WEEK 4. Next week we will retest RINGS for The Level Method.
4-5 sets:
A1. Ring Support Hold (at top)-30 secs
A2. DB Bench Press-12 reps
REST 1-2 minutes
*Focus on full lockout at the top of the rings and squeezing them in close to body! Build up in weight on the DB Bench as tolerated.
Purple Rx+: Sub a strict ring muscle up with a support hold at the top+slow eccentric lower from the top of the rings down.
Blue Rx: As written
Orange Rx2: Accumulate 30 seconds in ring support (doesn't need to be in a row)
Yellow Rx3: Sub Matador Support Hold
White MODWOD: Sub Push Up Plank Hold
| 1st | 35 Rx | Laura E Wed, Aug 7, 2019 | | 2nd | 25 Rx | Jayne Wed, Aug 7, 2019 | | 3rd | 20 Rx | Jessica H Wed, Aug 7, 2019
Crystal Wed, Aug 7, 2019 | | 1st | 80# Rx+ | Steve M Wed, Aug 7, 2019 | | 2nd | 70# Rx+ | Eric M Wed, Aug 7, 2019 | | 3rd | 80 Rx | Ian Wed, Aug 7, 2019 |
| Vince | 55# Rx | 4 rnds | | Eric M | 70# Rx+ | 4 rds | | Steve M | 80# Rx+ | 4rds | | Laura E | 35 Rx | | | Katheryn | 35 Rx2 | | | Derek N | 50 Rx | | | Shane | 55# Rx | | | Bill | 55 Rx2 | | | Crystal | 20# Rx | | | Marcus C | 50 Rx | | | Ian | 80 Rx | | | Keith C | 35# Rx | 4sets | | Jessica H | 20 Rx | | | Jayne | 25 Rx | |
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WARM UP 8/7/19
(Check In)
FOAM ROLL- Quads, Lats, Traps, Hamstrings
GROUP WARM UP
2 sets:
Barbell Deadlift-10 reps
Push Up w/ Slow Eccentric-5 reps
Clean Grip High Pull Round 1/Powerclean Round 2-10 reps
Strict Press Round 1/Push Press Round 2-10 reps
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Stationary Inchworm Into Upward Dog-5 reps
YTW's-10 reps each
Plank Shoulder Tap-30 reps
Hip Bridge March-30 reps
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Ring or Matador Support Hold-30 secs
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Begin Weightlifting
COOLDOWN
Banded Bully-2 mins R/L
Seated Forward Fold-2 mins
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METCON 8/7/19
(Reps, Rx+, Rx2, Rx3)
15 min AMRAP:
Deadlift-25 reps (95#/65#)
Push Up-25 reps
Powerclean-25 reps (95#/65#)
Push Press-25 reps (95#/65#)
Goal: 255+ Reps (about 2.5 rounds)
Tip: Consider quick sets with short breaks to preserve muscular stamina throughout the workout! Even though the weight is light, make sure to prioritize holding your back flat on the deadlift!
Purple Rx+: 115#/75#
Blue Rx: As written
Orange Rx2: 75#/55#, sub incline push up
Yellow Rx3: 65#/45#
White MODWOD: Sub 453#/35# Deadlift, Sub DB pair on powerclean and push press.
| 1st | 288 Rx+ | Janelle Wed, Aug 7, 2019 | | 2nd | 238 Rx+ | Alyssa C Wed, Aug 7, 2019 | | 3rd | 308 Rx | Julia Goldst Wed, Aug 7, 2019 | | 1st | 273 Rx+ | Todd N Wed, Aug 7, 2019 | | 2nd | 255 Rx+ | Steve M Wed, Aug 7, 2019 | | 3rd | 251 Rx+ | Wesly Wed, Aug 7, 2019 |
| Heikoti | 275 Rx | | | Vince | 225 Rx | | | Luis Mu | 257 Rx | | | Angel D | 200 Rx | | | Laura E | 235 Rx2 | | | Eric M | 170 Rx+ | | | David S | 161 Rx | | | Steve M | 255 Rx+ | | | Carolyn | 152 Rx2 | Just for you Julia 😜 | | DeeAnn | 200 Rx3 | 35# DL/PC, 15# Push Press | | Katheryn | 224 Rx2 | | | Derek N | 231 Rx | | | Julia Goldst | 308 Rx | | | Shane | 218 Rx | | | Bill | 180 | modwod: 95# & incline PU | | Crystal | 142 Rx | | | Marcus C | 168 Rx | | | Janelle | 288 Rx+ | | | Jessica H | 217 Rx | | | Ian | 275 Rx | | | Alyssa C | 238 Rx+ | | | Todd N | 273 Rx+ | | | Boots | 277 Rx | | | Wesly | 251 Rx+ | | | Keith C | 210 Rx2 | | | Kirklin | 225 Rx | | | Saori | 188 | Db Floor press | | Jayne | 150 Rx2 | |
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