WOD Blog

Thu, Aug 15 2019

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METCON 8/15/19SHRED 8/15/2019SKILL WORK 8/15/19WARM UP 8/15/19

METCON 8/15/19


(Time, Rx+, Rx2, Rx3)
FOR TIME:

12-10-8-6-4-2

Snatch (power or full), increasing in load each round

Between Each Round:

TTB-12 reps
Box Jump-12 reps

This workout ENDS on TTB/Box Jump. You will do a set after your final two snatches.

Goal: Sub 16, CAP at 21 minutes.

Tip: Try to maintain a steady pace on the the TTB/Box Jump portion of the workout. Consider touch n go reps on the snatches with lighter weight, and singles as it gets heavier. Make sure to keep spare weight organized and close by for easy transitions. Try not to lose too much time loading your barbell. The final couple weights on the snatch are meant to be fairly heavy today.

Purple Rx+: 24''/20''

12: 115#/75#
10: 135#/95#
8: 155#/105#
6: 165#/115#
4: 175#/125#
2: 185#/135#

Blue Rx: 24''/20''

12: 75#/55#
10: 95#/65#
8: 115#/75#
6: 135#/95#
4: 155#/105#
2: 165#/115#

Orange Rx2: Step Ups Allowed, Sub KTC or TTR

12: 75#/55#
10: 85#/60#
8: 95#/65#
6: 105#/70#
4: 115#/75#
2: 125#/85#

Yellow Rx3: 20''/16'', Lying TTB,

12: 45#/35#
10: 55#/40#
8:  65#/45#
6: 75#/55#
4: 85#/60#
2: 95#/65#

OR work up to a heavy load for you and stay there for remaining sets. Ask your coach for help determining weights.

White MODWOD: Plate Step Up, Sub Sit Ups, Stick with 35#/15# Throughout or Sub Hang DB Snatch.


1st17:13 Rx+Alyssa C Thu, Aug 15, 2019
2nd21:00 Rx+Janelle Thu, Aug 15, 2019
3rd16 Rx2Elana Thu, Aug 15, 2019
1st13:48 Rx+Wesly Thu, Aug 15, 2019
2nd20:00 Rx+Todd N Thu, Aug 15, 2019
3rd21:00 Rx+Eric M Thu, Aug 15, 2019

Vince16:41
65,75,85,95,105,115,120,125 All else RX. New 19# PR
Laura E/
mod wod
Derek N19:44 Rx
Eric M21:00 Rx+
one rd left
Carolyn19:00
12-15, 10-25, 8&6-35, 4-45, 2-55 wk on form
Katheryn17:28 Rx2
Bill19:58 Rx2
Michael H13.28 Rx3
Jessica HDNF Rx2
55,65,75,85,95,105 didn’t finish the last set of TTB and BJ.
Alyssa C17:13 Rx+
Wesly13:48 Rx+
Janelle21:00 Rx+
Finished 2 snatches at 135#
Jayne20:35 Rx3
Joshua T17:54 Rx2
i think i put a crack in my leg but ill be fine
Elana16 Rx2
White
Bj17:53 Rx2
Todd N20:00 Rx+
813-390-5121
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Orem, UT 84058 (view larger map)

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Amber Wardrop


3 months ago

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3 years ago

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3 months ago

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a year ago

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