WOD Blog
 | Wed, Aug 28 2019 |  |
| WEIGHTLIFTING 8/28/19 | METCON 8/28/19 | WARM UP 8/28/19 |
WEIGHTLIFTING 8/28/19
(Weight)
WEEK 2 of 3.
5 Sets with a 20 min Timer:
A1. Clean Pull (w/ shrug)-5 reps
A2. Lateral Step Up-5 reps R/L (slow eccentric, in preparation for pistols in metcon)
Start around 90% of best clean and build up each set. Try to surpass what you did last week. Focus on clean set up/positioning over weight lifted.
| 1st | 225 Rx | Janelle Wed, Aug 28, 2019 | | 2nd | 215 Rx | Kirklin Wed, Aug 28, 2019 | | 3rd | 175 Rx | Derra Wed, Aug 28, 2019
Jessica H Wed, Aug 28, 2019 | | 1st | 315 Rx | Wesly Wed, Aug 28, 2019 | | 2nd | 295 Rx | Derek M Wed, Aug 28, 2019 | | 3rd | 245 Rx | Derek N Wed, Aug 28, 2019 |
| Cammon | 255 | RX2 | | Derek M | 295 Rx | | | Derek N | 245 Rx | | | Eric M | 235 Rx | | | Saori | 150 Rx | | | Janelle | 225 Rx | 245x3 | | Jessica H | 175 Rx | | | Jayne | 125 Rx | | | Wesly | 315 Rx | | | Derra | 175 Rx | | | Keith C | 155 Rx | 5 rounds | | Kirklin | 215 Rx | |
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METCON 8/28/19
(Time, Rx+, Rx2, Rx3)
5 Rounds For Time:
Deadlift-5 reps
Alt Pistol-10 reps
Machine-20/15 Calories
Goal: Sub 10, CAP at 14 minutes
Tip: The deadlift for today is meant to be heavy. If you are scaling the pistol pick a challenging modification for you! Make sure you can still maintain good positioning with the modification you choose.
Purple Rx+: 345#/245#
Blue Rx: 315#/205#
Orange Rx2: 265#/165# sub pistol to box or band (challenging height)
Yellow Rx3: 155#/105#
White MODWOD: 95#/65#, sub step ups
| 1st | 13:11 Rx | Janelle Wed, Aug 28, 2019 | | 2nd | 14:00 DNF Rx | Saori Wed, Aug 28, 2019 | | 3rd | DNF by 5 cals :( did pistols Rx2 | Kirklin Wed, Aug 28, 2019 | | 1st | 12:18 Rx | Wesly Wed, Aug 28, 2019 | | 2nd | 11:49 Rx2 | Derek N Wed, Aug 28, 2019 | | 3rd | 14:00DNF Rx2 | Keith C Wed, Aug 28, 2019
Seth D Wed, Aug 28, 2019 |
| Derek M | 14:51 Rx2 | Banded pistols, dropped from 315 to 225 after rd 3 to finish | | Derek N | 11:49 Rx2 | | | Eric M | 14:00 Rx3 | 185 | | Seth D | 14:00 Rx2 | 4 rds dnf | | Vianey | 14:00 Rx3 | | | Saori | 14:00 DNF Rx | 3 rds & 8 cal | | Jessica H | 14:00 DNF Rx2 | 175#, rx rest | | Janelle | 13:11 Rx | | | Jayne | 15 Rx3 | | | Wesly | 12:18 Rx | | | Keith C | 14:00DNF Rx2 | | | Kirklin | DNF by 5 cals :( did pistols Rx2 | |
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WARM UP 8/28/19
(Check In)
FOAM ROLL- Calves, Chest, Quads, Hamstrings
GROUP WARM UP
2 Rounds:
Machine-15/12 Calories
Banded Good Morning-15 reps
Close Stance Air Squat-10 reps
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Hip Rotations-30 secs R/L
Spiderman to Hammy Stretch-30 secs R/L
Hollow Rocks-20 reps (back and forth is two)
Single Leg Hip Bridge Hold-20 secs R/L
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w/ 95#/65# or 135#/95#
Clean Grip Deadlift-5 reps
Clean Pull (w/ shrug)-5 reps
COOLDOWN
Couch Stretch-2 mins R/L or Saddle Pose-2 mins
Seated Forward Fold-2 mins
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