WOD Blog
 | Fri, Aug 16 2019 |  |
 | Happy Birthday: Michael H |
| METCON 8/16/19 | WEIGHTLIFTING 7/19/19-8/16/19 | SHRED 8/16/2019 | WARM UP 8/16/19 |
METCON 8/16/19
(Time, Rx+, Rx2, Rx3)
2 Rounds For Time:
DU-100 reps
KB Tater-50 reps
Goal: Sub 12, CAP at 15 minutes.
Tip: You should be able to complete your double unders in around two minutes or less. If not it is recommended you scale for today's workout. We are looking for very large sets on the KB Taters and the weight should be light for you today.
Purpose: Both of these movements allow us to work on our coordination and timing! These are critical qualities for every athlete to develop.
Purple Rx+: Click this if you finish sub 10.
Blue Rx: 53#/35#
Orange Rx2: Sub Singles x 2 or 50 DU, 35#/26#
Yellow Rx3: Sub Singles, 26#/20#
White MODWOD: Sub goblet squat to box or air squat to box.
| 1st | 9:37 Rx | Janelle Fri, Aug 16, 2019 | | 2nd | 15:02 Rx | Jessica H Fri, Aug 16, 2019 | | 3rd | 15 Rx2 | Jayne Fri, Aug 16, 2019 | | 1st | 12:17 Rx | Ryan Pow Fri, Aug 16, 2019 | | 2nd | 13:40 Rx | Derek M Fri, Aug 16, 2019 | | 3rd | 5:40 Rx2 | Eric M Fri, Aug 16, 2019 |
| Derek M | 13:40 Rx | | | Laura E | 7:57 Rx2 | mod back squat | | Ian | DNF Rx3 | 800 SU, 175 KB swings (53#) | | Ryan Pow | 12:17 Rx | | | Eric M | 5:40 Rx2 | | | Janelle | 9:37 Rx | ouch | | Katheryn | 9:53 Rx2 | | | Alissa | 14:44 Rx3 | 20 lb kettle bell | | Jessica H | 15:02 Rx | | | Keith C | 11:01 Rx2 | | | Carolyn | 12:03 | Doubled singles, 20# | | Bj | Dnf Rx3 | My back !!! | | Jayne | 15 Rx2 | |
|
WEIGHTLIFTING 7/19/19-8/16/19
(Weight)
WEEK 5 OF 5
25 minutes
Back Squat to Plates (set at hip crease BELOW knee)
9-9-9-9-9
Start around 60% of regular max and build up. If you are still working on hitting depth in your squat execute your reps with a normal stance focusing on getting as deep as possible. If you are very comfortable hitting depth perform your reps with a wider stance focusing on sitting hips further back and being explosive on the way up.
| 1st | 195 Rx | Janelle Fri, Aug 16, 2019 | | 2nd | 160 Rx | Katheryn Fri, Aug 16, 2019 | | 3rd | 145 Rx | Jessica H Fri, Aug 16, 2019 | | 1st | 255 Rx | Bj Fri, Aug 16, 2019 | | 2nd | 225 Rx | Derek M Fri, Aug 16, 2019 | | 3rd | 205 Rx | Ian Fri, Aug 16, 2019 |
| 1st | 195 Rx | Janelle Fri, Aug 16, 2019
Alyssa C Fri, Jul 19, 2019 | | 2nd | 180 Rx | Julia Goldst Fri, Jul 19, 2019 | | 3rd | 160 Rx | Katheryn Fri, Aug 16, 2019 | | 1st | 255 Rx | Bj Fri, Aug 16, 2019 | | 2nd | 225 Rx | Derek M Fri, Aug 16, 2019 | | 3rd | 215 Rx | Wesly Fri, Jul 19, 2019 |
| Derek M | 225 Rx | | | Laura E | 115 Rx | | | Ian | 205 Rx | | | Eric M | 155 Rx | | | Janelle | 195 Rx | | | Katheryn | 160 Rx | | | Alissa | 105 Rx | | | Jessica H | 145 Rx | Wider stance | | Keith C | 165 Rx | | | Carolyn | 55 Rx | Hips....worked on depth, form | | Bj | 255 Rx | | | Jayne | 120 Rx | |
|
SHRED 8/16/2019
(Reps)
WORKOUT:
10 rounds:
: 30-second push ball for MAX rep
: 30-second rest
Rest 1 minute...
10 rounds:
: 30-second max cal bike
:30 second rest
Rest 1 minute
30 DB hang clean and jerk for time!
-------------------
COOLDOWN:
- romwod
| Laura E | :49 | mod r kb | | Tracie | 160 PB 65 cal 2:22 | 10# ball 20# DB |
|
WARM UP 8/16/19
(Check In)
FOAM ROLL- Calves, Lats, Traps, Quads
GROUP WARM UP
2 Rounds:
Jump Rope-75 reps
Goblet Squat-10 reps
KB Tater-5 reps
------------------------------
Band Lateral Walk-10 m R/L
Spiderman to Hammy Stretch-30 secs R/L
Hollow Rocks-30 reps
Praying Pose to Hammy Stretch-30 secs
Rig Calf Stretch-30 secs R/L
------------------------------
Set Up Plates and Begin Warming Up Back Squats!
COOLDOWN
Couch Stretch-2 mins R/L
Rig Calf Stretch-1 min R/L
|
