WOD Blog
 | Tue, Nov 26 2019 |  |
 | Happy Birthday: Mark S |
| WEIGHTLIFTING 11/26/19 | OPEN WOD 15.1 11/26/19 | WARM UP 11/26/19 | SHRED 11/26/2019 | Other Results |
WEIGHTLIFTING 11/26/19
(Weight)
w/ a 15 Minute Timer work up to a heavy:
CLEAN AND JERK COMPLEX:
Clean (power or squat permitted)
Hang Clean
Hang Clean
Jerk (push or split permitted)
This complex is meant to be completed without dropping the barbell. The weight you end on could be a weight you can start with on part B of the Metcon. Athletes can adjust as needed.
| 1st | 175 Rx | Alyssa C Tue, Nov 26, 2019
Julia Goldst Tue, Nov 26, 2019 | | 2nd | 145 Rx | MANAGER Tue, Nov 26, 2019 | | 3rd | 135 Rx | Olivia O Tue, Nov 26, 2019 | | 1st | 245 Rx | Derek M Tue, Nov 26, 2019 | | 2nd | 175 Rx | John L Tue, Nov 26, 2019 | | 3rd | 155 Rx | Scott B Tue, Nov 26, 2019 |
| Julia Goldst | 175 Rx | Powerclean and split jerk | | MANAGER | 145 Rx | | | Vince | 145 Rx | | | Scott B | 155 Rx | | | Derek M | 245 Rx | | | Laura E | band work Rx | mod shoulder injury | | Olivia O | 135 Rx | | | DeeAnn | 55 Rx | | | Katheryn | 110 Rx | | | Derek N | 135 Rx | | | Jayne | 85 Rx | | | Keith C | 110 Rx | just worked on Bench press | | Hailey D | 130 Rx | | | Derra | 125 Rx | 135 failed jerk | | Alyssa C | 175 Rx | | | John L | 175 Rx | | | Kirklin | 125 Rx | |
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OPEN WOD 15.1 11/26/19
(Reps, Rx2, Rx3)
9 min AMRAP:
15 TTB
10 Deadlifts
5 Snatches
THEN
6 mins to Find:
1RM Clean and Jerk
*Athletes are permitted to set up two barbells for this attempt. They should keep the bar from their clean complex loaded. They might need to strip some of the weight for their first clean and jerk attempt. They should set up a second bar for the snatches and deadlifts. For scoring purposes on this effort combine the reps from Part A with the weight from Part B as your total score.
Goal: 135+ Reps on Part A. 80% or more of 1RM on part B.
Tip: This workout is grip intensive. Consider strategic breaks on the AMRAP to preserve grip strength. Start with a weight you feel confident with even under fatigue for your first attempt at a 1RM.
Purpose: It is very rare in life that we are able to lift a heavy object fresh. Usually things will come up unexpectedly! Being able to train heavy lifts under fatigue is a valuable skill to train for these situations.
Purple Rx: 115#/75# deadlift/snatch
Blue Rx2: 95#/65# deadlift/snatch, sub KTC
Orange Rx3: 65#/45#, deadlift/snatch, sub lying TTB
Yellow MODWOD: Sub Sit Ups, 75#/55# deadlift, DB snatch, sub deadlift 3RM for clean and jerk.
| 1st | 368 Rx | Julia Goldst Tue, Nov 26, 2019 | | 2nd | 291 Rx | Alyssa C Tue, Nov 26, 2019 | | 3rd | 242 Rx | Kirklin Tue, Nov 26, 2019 | | 1st | 365 Rx | Derek M Tue, Nov 26, 2019 | | 2nd | 325 Rx | Ian Tue, Nov 26, 2019 | | 3rd | 323 Rx | John L Tue, Nov 26, 2019 |
| Julia Goldst | 368 Rx | 6+3, 185# | | Vince | 280 Rx2 | TTB all else RX2, 155 on the clean | | Kaitlin | 82 Rx3 | 65 max clean and jerk | | Scott B | 329 Rx3 | 75# DL + Snatch; 205# C&J | | Derek M | 365 Rx | 3rds + 275# | | Laura E | 150 | mod ttr, 75#deads/ 195# 3RM dl | | Ian | 325 Rx | | | Olivia O | 345 Rx2 | 5 rds + 145# c&j | | DeeAnn | 210 Rx3 | | | MANAGER | 175 Rx2 | | | Katheryn | 265 Rx2 | 5 rnds +115 | | Derek N | 316 Rx | | | Susie | 132 Rx3 | Yellow dead lifts 4 rounds, did 3 reps at 75 lbs. 2 sets | | Jayne | 222 Rx3 | 65 & 55 | | Keith C | 200 Rx3 | DL'S 115 snatch 65 | | Hailey D | 150 Rx | | | Alyssa C | 291 Rx | On 4th round. 195# c&J | | John L | 323 Rx | 118 Reps + 205 | | Elise | 137 Rx | | | Kirklin | 242 Rx | |
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WARM UP 11/26/19
(Check In)
FOAM ROLL- Calves, Quads, Lats, Traps
GROUP WARM UP
Jumping Jacks-50 reps
Banded Good Mornings-25 reps (green or purple)
Swimmers-15 reps
Plank Shoulder Tap-30 reps
Donkey Kicks-15 reps R/L
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Coach Led: 3 Position Clean Pull 5 reps: Pausing at:
Mid Shin
Above Knee
Power Position
Then Shrug
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Press Complex-5 reps each position
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1 Complex:
Clean (power or squat)
Hang Clean
Hang Clean
Jerk
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Begin Weightlifting, warm up TTB before metcon.
COOLDOWN
Overhead Stretch-1 min R/L x 2 sets
Seated Forward Fold-1 min x 2 sets
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SHRED 11/26/2019
(Reps)
WARM-UP:
500-meter row
20 seconds hop in place
20 seconds side to side hops
20 seconds front to back hops
20 seconds 4 square hops
30-second calf stretch R/L
15 scap pulls
15 arch hollows
10 KTC
5 TTB
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SHRED:
For MAX Reps...
4 rounds
MIN 1: bike
MIN 2: PVC box jump-overs
MIN 3: row
MIN 4: sled push (10-meter increments)
MIN 5: TTB
MIN 6: Rest
Start wherever you want. Just be sure to follow the movements in order.
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COOLDOWN:
- romwod
| 1st | 219 | Laura E Tue, Nov 26, 2019 |
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