WOD Blog
 | Mon, Aug 19 2019 |  |
| METCON 8/19/19 | WARM UP 8/19/19 | WEIGHTLIFTING 8/19/19 | SHRED 8/19/2019 |
METCON 8/19/19
(Time, Rx+, Rx2, Rx3)
FOR TIME:
21-18-15-12-9-6-3:
Alt DB Snatch
Box Over
Goal: Sub 10, CAP at 14 minutes.
Tip: You are meant to keep moving the entire workout! The DB weight should be relatively light for you.
Purple Rx+: 60#/40#, 30''/24''
Blue Rx: 50#/35#, 24''/20''
Orange Rx2: 35#/20#, Step Over allowed
Yellow Rx3: 20#/12#, 20''/16''
White MODWOD: 15#/8#, plate stepovers
| 1st | 7:42 Rx | Alyssa C Mon, Aug 19, 2019 | | 2nd | 8:23 Rx | Julia Goldst Mon, Aug 19, 2019 | | 3rd | 10:55 Rx | Janelle Mon, Aug 19, 2019 | | 1st | 11:11 Rx+ | Steve M Mon, Aug 19, 2019 | | 2nd | 7:29 Rx | Wesly Mon, Aug 19, 2019 | | 3rd | 8:22 Rx | Kolton Mon, Aug 19, 2019 |
| Cammon | 11:14 Rx | | | Eric F | 9:18 Rx | | | Vince | 10:39 Rx | | | Jenn | 10:16 Rx2 | 20#, box overs | | Laura E | 8:11 Rx2 | | | David S | 11:30 Rx2 | 35lbs, Box Overs | | Ian | 9:20 Rx | | | Shane | 10:04 Rx | | | Derek N | 11:20 Rx | | | Luis Mu | 12:10 Rx | | | Katheryn | 8:17 Rx2 | | | Seth D | 10:42 Rx2 | | | DeeAnn | 9:59 Rx3 | 15# KB | | Carolyn | 13:10 Rx2 | So freaking tired | | Scott B | 10:38 | 45# bar only hang snatch | | Alissa | 13:46 Rx2 | DB: 15 20' box scaled reps of box over | | Vianey | 10:10 Rx2 | | | Saori | 12:37 Rx | KT dead | | Julia Goldst | 8:23 Rx | | | Joshua T | 11:50 Rx2 | hi | | Elana | 12:00 Rx3 | | | Steve M | 11:11 Rx+ | | | Michael H | 8.27 Rx2 | | | Jessica H | 11:48 Rx | | | Keith C | 8:50 Rx2 | | | Bj | 10:31 Rx2 | 40# DB snatch | | Kolton | 8:22 Rx | | | Alyssa C | 7:42 Rx | | | Janelle | 10:55 Rx | | | Wesly | 7:29 Rx | | | Kirklin | 9:48 Rx2 | | | Elise | 9:00 Rx2 | | | Jayne | 12:10 Rx2 | 25% | | Todd N | 10:00 Rx | | | Emily M | 11:20 Rx | |
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WARM UP 8/19/19
(Check In)
FOAM ROLL- Quads, Lats, Traps, Hamstrings
GROUP WARM UP
Grab Ab Mat
2 Rounds:
Plate to Overhead-10 reps
Plate Squat w/ Pause in Bottom-10 reps
Step Over-10 reps
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Hip Rotations-20 reps R/L
Thumbs Up-10 reps
Breaststrokes-10 reps
Couch Stretch-30 secs R/L
Pigeon Pose-30 secs R/L
Calf Stretch on Box-30 secs R/L
Praying Pose to Hammy Stretch-30 secs
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Pause Front Squat (7 second pause, coach led)-3 reps
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Begin Weightlifting
COOLDOWN
Couch Stretch-2x1 min R/L
Post Up Lat Stretch-2x1 min
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WEIGHTLIFTING 8/19/19
(Weight)
WEEK 1 of 3, leading up to LM Front Squat Retest.
20 minutes
Pause Front Squat
Work up to a 3RM w/ a 7 SECOND pause in the bottom of each rep.
If you know your max, aim to hit your 3 set around 75% or more. Consider doing singles leading up to the 75% mark to conserve energy. If you are not familiar with your max do single reps leading up to a weight that feels moderately heavy, then start going for your heaviest 3 consecutive reps. Make sure to keep the SEVEN second tempo and still maintain tension in the very bottom!
| 1st | 190 Rx | Alyssa C Mon, Aug 19, 2019 | | 2nd | 175 Rx | Julia Goldst Mon, Aug 19, 2019 | | 3rd | 165 Rx | Emily M Mon, Aug 19, 2019
Janelle Mon, Aug 19, 2019 | | 1st | 245 Rx | Luis Mu Mon, Aug 19, 2019 | | 2nd | 225 Rx | Wesly Mon, Aug 19, 2019 | | 3rd | 215 Rx | Steve M Mon, Aug 19, 2019 |
| Vince | 175 Rx | | | Jenn | 95 Rx | | | Laura E | 105 Rx | | | David S | 165 Rx | | | Ian | 205 Rx | | | Shane | 205 Rx | Lost the last rep. Because of Laura.... | | Derek N | 185 Rx | | | Luis Mu | 245 Rx | | | Katheryn | 125 Rx | | | Carolyn | 60 Rx | Working on staying upright | | Scott B | 155 Rx | | | Alissa | 115 Rx | | | Saori | 125 Rx | KT no power | | Julia Goldst | 175 Rx | | | Elana | 55 Rx | | | Michael H | 155 Rx | | | Steve M | 215 Rx | | | Jessica H | 125 Rx | | | Bj | 205 Rx | | | Derra | 135 Rx | | | Alyssa C | 190 Rx | | | Janelle | 165 Rx | | | Emily M | 165 Rx | | | Kirklin | 115 Rx | | | Wesly | 225 Rx | | | Jayne | 105 Rx | |
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SHRED 8/19/2019
(Time)
WARM UP:
- 500 meter row upon arrival
2 rounds:
-10 light kB swing
- 10 air squats
10 Plate overhead press
10 horizontal plate presses
10 plate high pulls R/ L
Spider-Man to hammy- 30 seconds R/L
Pray pose to hammy - 30 seconds each
Samson stretch-30 seconds R/ L
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WORKOUT:
50-40-30-20-10
- American KB swing
10-20-30-40-50
- wall ball
* Every 3 minutes on the minute 9/7 cal bike
NOTE: there is a 22 minute time cap. Score is your time.
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COOLDOWN:
-ROMWOD
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