WOD Blog
 | Mon, Sep 30 2019 |  |
| METCON 9/30/19 | WEIGHTLIFTING 9/30/19 | WARM UP 9/30/19 | SHRED 9/30/2019 | Other Results |
METCON 9/30/19
(Time, Rx+, Rx2, Rx3)
5 Rounds For Time:
Hang Powersnatch-5 reps
Air Squat-20 reps
Powerclean and Jerk-5 reps
Double Under-30 reps
Goal: Sub 12, CAP at 15 minutes
Tip: You should be able to execute your snatch and clean and jerk mostly unbroken today with quick transitions between movements!
Purple Rx+: 135#/95#
Blue Rx: 115#/75#
Orange Rx2: 95#/65#, sub lateral hops
Yellow Rx3: 65#/45#, sub singles
White MODWOD: Sub Air Squat to Box, Sub DB Hang Powersnatch and Double DB Hang Powerclean and Jerk
| 1st | 10:33 Rx+ | Alyssa C Mon, Sep 30, 2019 | | 2nd | 11:40 Rx+ | Janelle Mon, Sep 30, 2019 | | 3rd | 13:16 Rx | Rachel T Mon, Sep 30, 2019 | | 1st | 12:33 Rx+ | Todd N Mon, Sep 30, 2019 | | 2nd | 13:33 Rx+ | Steve M Mon, Sep 30, 2019 | | 3rd | 13:57 Rx+ | Eric M Mon, Sep 30, 2019 |
| Mitchell R | 13:58 Rx2 | | | David S | 13:40 Rx2 | | | Vince | 13:04 | 105#, all else RX | | Eric M | 13:57 Rx+ | | | Jenn | 12:55 Rx3 | 55 snatch | | Laura E | 8:38 | single db snatch, GHD situps, 60 single rope (shoulder muck up) | | Mindy | 13:56 Rx2 | | | Derek M | 12:41 Rx | | | MANAGER | 11:34 Rx2 | 75# | | Derek N | dnf Rx | 4 rnds | | Luis Mu | 13:31 Rx | | | Ian | 14:10 Rx | | | Steve M | 13:33 Rx+ | | | Sandra D | 14:18 Rx2 | | | Cherise | 15:00 dnf Rx3 | 45#, DUs | | Carolyn | 14:13 Rx3 | 55# cj 45# snatch | | eli r | 14:15 Rx | | | Katheryn | 11:26 Rx3 | double unders | | Crystal | 75# sub power clean Rx2 | no jerks | | Lance | 14:55 Rx | | | Jayne | 15 Rx3 | 55# | | Rachel T | 13:16 Rx | | | Janelle | 11:40 Rx+ | | | Alyssa C | 10:33 Rx+ | | | Hailey D | 12:20 Rx2 | 65#/singles | | Todd N | 12:33 Rx+ | | | Bj | 12:35 Rx2 | 60 singles per round | | Claudia | 12:45 Rx2 | | | Elise | 12:34 Rx2 | | | Kirklin | 13:34 Rx2 | DU | | Emily M | 12:17 Rx2 | Still did DU’s | | Nate D | 9:43 Rx | | | Alissa | 14:15 Rx3 | Sub: 30 single |
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WEIGHTLIFTING 9/30/19
(Weight)
WEEK 2 OF 5
Jerk (Push or Split)
5-5-5-5-5
Begin around 70-75% (heavier than last week) and build up each set. If you are new to the split jerk work with your coach to learn the foot work. Perform push jerks for your HEAVY sets and practice split jerk technique during your rest.
| 1st | 185 Rx | Janelle Mon, Sep 30, 2019 | | 2nd | 160 Rx | Alyssa C Mon, Sep 30, 2019 | | 3rd | 155 Rx | Emily M Mon, Sep 30, 2019 | | 1st | 225 Rx | Derek M Mon, Sep 30, 2019 | | 2nd | 220 Rx | Steve M Mon, Sep 30, 2019 | | 3rd | 205 Rx | Mitchell R Mon, Sep 30, 2019 |
| Mitchell R | 205 Rx | | | Eric M | 155 Rx | | | Vince | 145 Rx | | | Laura E | 105 | front squat | | Derek M | 225 Rx | | | Derek N | 135 Rx | | | Ian | 165 Rx | | | Steve M | 220 Rx | | | Cherise | 55 Rx | | | Carolyn | 80 Rx | 10# up from last week | | eli r | 175 Rx | | | Katheryn | 105 Rx | | | Crystal | 75# Rx | R. shoulder | | Jayne | 80 Rx | | | Rachel T | 130 Rx | Missed last rep. | | Janelle | 185 Rx | split jerk | | Alyssa C | 160 Rx | Got 4x 170 | | Derra | 120 Rx | | | Hailey D | 120 Rx | | | Bj | 185 Rx | | | MANAGER | 100 Rx | | | Kirklin | 90 Rx | | | Emily M | 155 Rx | |
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WARM UP 9/30/19
(Check In)
FOAM ROLL- Calves, Quads, Lats, Traps
GROUP WARM UP
Jump Rope-50 reps
Lunge R/Air Squat/Lunge L/Air Squat-10 reps
Jump Rope-50 reps
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Arm Swing Up and Down-10 reps R/L
Arm Circles Forward-10 reps R/L
Arm Circles Backward-10 reps R/L
Side to Side Twist-10 reps
Hugs-10 reps
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Scorpions-10 Alt Reps
Thumbs Up-15 reps
Breaststrokes-15 reps
Downward Dog Shoulder Tap-30 reps
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Hang Snatch Grip High Pull-10 reps
Powersnatch-5 reps
Powerclean-5 reps
Press Complex-5 reps each
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Begin Weightlifting
COOLDOWN
Modified Hurdlers Stretch-1 min R/L x 2 sets
Lateral Opener on Rig-1 min R/L x 2 sets
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SHRED 9/30/2019
(Time)
SHRED
5 Rounds for time:
- 10 burpee box jumps
- 10 Russian swings
- 10 KB OR DB Snatch
- 10 KB or DB deadlift
- 10 TTB
* 25-minute cap
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COOLDOWN:
- ROMWOD
| Laura E | 16:23 | athletic burpees, TTR |
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