WOD Blog
 | Fri, Jan 3 2020 |  |
| METCON 1-3-20 | SHRED 1-3-2019 | WEIGHTLIFTING 1-3-20 | WARM UP 1-3-20 | Other Results |
METCON 1-3-20
(Reps, Rx+, Rx2, Rx3)
10 minute AMRAP:
4 Strict Pull Ups
8 Alternating DB Snatch
40 m Single Arm Farmers Carry (20 R/L)*
*Count as 10 reps (5 reps each way)
Goal: 145+ reps (6.5 rounds)
Tip: You are meant to use a heavy DB for today's workout! Go up from what feels light for you, even if that means going in between levels.
Purpose: Developing grip strength is paramount to overall health! This workout also tests our ability to pull our own body weight, as well as pull and carry an external object. These are critical life skills.
Brown Rx+: 80#/60#, sub weighted pull up, 20#/12#
Purple Rx: 70#/50#
Blue Rx2: 50#/35#, sub jump to strict pull ups or Chin Ups
Orange Rx3: 35#/20#, sub Band Assisted Strict Pull Ups
Yellow MODWOD: 20#/12#, sub 5 Standing Pull Ups
| 1st | 127 Rx | Janelle Fri, Jan 3, 2020 | | 2nd | 105 Rx | Emily M Fri, Jan 3, 2020 | | 3rd | 155 Rx2 | Katheryn Fri, Jan 3, 2020 | | 1st | 154 Rx | Ian Fri, Jan 3, 2020 | | 2nd | 136 Rx | John L Fri, Jan 3, 2020 | | 3rd | 135 Rx | Derek M Fri, Jan 3, 2020
Ryan Pow Fri, Jan 3, 2020 |
| Janelle | 127 Rx | 5+17 | | Vince | 140 | 60# DB 6 Rnds + 8 | | Derek N | 115 Rx | | | Ryan Pow | 135 Rx | | | Eric M | 110 Rx | | | Wesly | 132 Rx | 6 rounds | | Mindy | 110 Rx2 | | | DeeAnn | 122 Rx3 | 20# DB | | Kaitlin | 68 Rx3 | | | Bill | 144 Rx2 | | | Ian | 154 Rx | | | Katheryn | 155 Rx2 | 7 rnds +1 | | Cherise | 137 Rx2 | | | Kirklin | 132 | RX but 35lb DB for snatches | | Derek M | 135 Rx | | | Emily M | 105 Rx | | | Keith C | 132 Rx2 | | | Rachel T | 132 | Strict pull ups/ 40# DB | | John L | 136 Rx | |
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SHRED 1-3-2019
(Time)
WARM-UP:
500-meter row
20 meter straight let kicks
20-meter toe walk
20-meter heel walk
20 meter high knees
20-meter butt kickers
10-meter walking inchworms
30-second Samson Stretch R/L
30-second pray pose
30 second standing forward fold
30-second modified hurdler stretch R/L
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SHRED:
2020 meter row buy-in
15-12-9-12-15
- DB deadlift
- DB box step up
2020 meter row cash out
**27 minute time cap. On the box step up just use one Dumbbell. You may hold it however you prefer.
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COOLDOWN:
- romwod
| Laura E | DNF | back injury | | Tracie | DNF | 1350 m at end of time 95# DL 20# step ups |
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WEIGHTLIFTING 1-3-20
(Weight)
20 minute Timer:
6-8 sets of:
3 Position Snatch (power or squat)
High Hang
Mid Thigh
Ground
Start light around 50% of best snatch and make small jumps in load. Focus on TECHNIQUE over weight lifted, especially the high hang position.
| 1st | 115 Rx | Janelle Fri, Jan 3, 2020 | | 2nd | 95 Rx | Rachel T Fri, Jan 3, 2020 | | 3rd | 85 Rx | Katheryn Fri, Jan 3, 2020 | | 1st | 175 Rx | Derek M Fri, Jan 3, 2020 | | 2nd | 155 Rx | Eric M Fri, Jan 3, 2020 | | 3rd | 145 Rx | Derek N Fri, Jan 3, 2020 |
| Vince | 105 Rx | | | Derek N | 145 Rx | | | Janelle | 115 Rx | Squat | | Eric M | 155 Rx | | | Bill | 95 Rx | | | Ian | 135 Rx | | | Katheryn | 85 Rx | | | Cherise | 70 Rx | | | Kirklin | 80 Rx | | | Derek M | 175 Rx | Failed last rep 185# | | Keith C | 65 Rx | | | Rachel T | 95 Rx | Power | | John L | 125 Rx | |
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WARM UP 1-3-20
(Check In)
FOAM ROLL- Calves, Lats, Traps
GROUP WARM UP
Junk Yard Dog, sub step overs and bear crawls if needed.
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Hip Rotation-20 reps R/L
Swimmers-15 reps
Hollow Body-30 secs
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PVC Passthrough-10 reps
PVC Behind the Neck Press-10 reps
PVC Overhead Squat-10 reps
Burgener Warm Up w/ PVC-5 reps each
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With Barbell
3 Position Snatch
Power Position
Above The Knee
Ground (below knee with no weights)
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Begin Weightlifting
COOLDOWN
Anchored T-Spine-2 mins
Post Up Lat Stretch on Rig-1 min R/L x 2 sets
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