WOD Blog
 | Wed, Oct 30 2019 |  |
| WEIGHTLIFTING 10/30/19 | METCON 10/30/19 | WARM UP 10/30/19 | Other Results |
WEIGHTLIFTING 10/30/19
(Weight)
20 minute Timer
4-5 sets:
A1. Good Morning-12 reps
A2. Front Rack Lunge-12 reps (6 each leg)
Athletes can use two different weights for the good morning/lunge as needed. Start light and build up each set. REST 2 minutes between supersets. Record your GOOD MORNING weight as your score, put your lunge weight in the comments.
| 1st | 130 Rx | Julia Goldst Wed, Oct 30, 2019 | | 2nd | 115 Rx | Saori Wed, Oct 30, 2019
Janelle Wed, Oct 30, 2019 | | 3rd | 85 Rx | Kirklin Wed, Oct 30, 2019
Jessica H Wed, Oct 30, 2019 | | 1st | 165 Rx | Lance Wed, Oct 30, 2019 | | 2nd | 135 Rx | Eric M Wed, Oct 30, 2019
Shane Wed, Oct 30, 2019 | | 3rd | 115 Rx | Derek N Wed, Oct 30, 2019
Vince Wed, Oct 30, 2019
Mitchell R Wed, Oct 30, 2019 |
| Mitchell R | 115 Rx | | | Vince | 115 Rx | | | Olivia O | 55 gm | 75 lunge | | Mindy | 13;23 | Orange III | | Bill | 155/85 Rx | | | Shane | 135 Rx | 135 | | Katheryn | 95 | 95 lunge | | Cherise | 70 Rx | | | Derek N | 115 Rx | 115 | | Julia Goldst | 130 Rx | 135# lunge | | Eric M | 135 Rx | 135 | | Lance | 165 Rx | | | Janelle | 115 Rx | 105# lunge | | Jessica H | 85 Rx | | | Derra | 65# GM Rx | 105 FR Lunge | | Kasidy | 75lb Rx | body weight | | Kirklin | 85 Rx | | | Saori | 115 Rx | | | LILIE | 65 Rx | 65# front rack lunges |
|
METCON 10/30/19
(Time, Rx+, Rx2, Rx3)
5 Rounds For Time:
Deadlift-14 reps (165#/115#)
Powerclean-6 reps (165#/115#)
Alternating Pistol-16 reps
Goal: Sub 11, CAP at 15 minutes.
Tip: This workout has a lot of back to back pulling. Consider strategically breaking up the deadlifts to preserve pulling strength. The clean weight for today is meant to be moderately heavy, scale accordingly. Make sure to pick a modification on the pistol that is sustainable but challenging.
Brown Rx+: 185#/135#
Purple Rx: As written
Blue Rx2: 125#/85#, sub pistol to box or band (challenging height or resistance)
Orange Rx3: 95#/65#
Yellow MODWOD: 75#/55# Deadlift, DB HPC, Sub Step Up for pistol
| 1st | 13:30 Rx+ | Julia Goldst Wed, Oct 30, 2019 | | 2nd | 14:17 Rx | Janelle Wed, Oct 30, 2019 | | 3rd | 14:35 Rx | MANAGER Wed, Oct 30, 2019 | | 1st | 14:55 Rx | Shane Wed, Oct 30, 2019 | | 2nd | 15:00 Rx | Eric M Wed, Oct 30, 2019
Derek M Wed, Oct 30, 2019 | | 3rd | 12:42 Rx2 | Vince Wed, Oct 30, 2019 |
| Derek M | 15:00 DNF Rx | 3 rds + 14 | | Mitchell R | 14:40 Rx2 | | | Vince | 12:42 Rx2 | | | MANAGER | 14:35 Rx | box pistol | | Bill | DNF 15:00 Rx2 | modwod: 155# DL/PC | | Luis Mu | 13:54 Rx2 | | | Shane | 14:55 Rx | Did RX weight with small box on pistols | | Katheryn | 10:35 Rx3 | did 75# | | Cherise | 9:54 | back hurt, switched to 2000 m row instead | | Derek N | DNF Rx2 | 4+21 reps, back tightened up | | Julia Goldst | 13:30 Rx+ | Accidentally did 12 DL Round 1, made them up Round 2 | | Eric M | 15:00 Rx | 3 rds + 19 reps | | Lance | 13:33 Rx2 | | | Janelle | 14:17 Rx | | | Rachel T | 15:00 Rx | DNF 4rds +14+3 | | Alyssa C | 11:36 | weighted lunges for pistols | | LILIE | 14:10 Rx2 | | | Derra | DNF15:00 Rx | 3 round + 6 |
|
WARM UP 10/30/19
(Check In)
FOAM ROLL- Lats, Calves, Quads, Hamstrings
GROUP WARM UP
2 sets:
Bodyweight Lunge-30 secs
REST 15 secs
Barbell Good Morning-30 secs
REST 15 secs
Close Stance Air Squat-30 secs
REST 15 secs
------------------------------
Hip Rotations-20 reps R/L
Spiderman to Hammy Stretch-30 secs R/L
Hollow Hold-30 secs
Hip Bridge Hold-30 secs
------------------------------
Clean Pull (w/ shrug)-5 reps
Powerclean-5 reps
------------------------------
Begin Weightlifting
COOLDOWN
Couch Stretch-1 min R/L x 2 sets
Seated Forward Fold-1 min x 2 sets
|
