WOD Blog
 | Fri, Feb 21 2020 |  |
| WEIGHTLIFTING 2-21-20 | METCON 2-21-20 | SHRED 2-21-2020 | WARM UP 2-21-20 | Other Results |
WEIGHTLIFTING 2-21-20
(Weight)
25 Minutes
3 Position Snatch (power or squat)
6-8 sets:
High Hang (power position)-1 rep
Mid Thigh-1 rep
Floor-1 rep
Start light around 50% of your best snatch and make small jumps in load. The goal for today is to focus on technique and brushing the power position each rep. Complete reps from the high hang and mid thigh without dropping the barbell. Reset on the ground.
Purpose: Performing the snatch from the top down allows us to reinforce numerous positions we are trying to hit when snatching from the ground. It also affords us the opportunity to identify parts of the lift that are more difficult for us, thus guiding what we should focus on during our lifts.
| 1st | 115 Rx | Janelle Fri, Feb 21, 2020 | | 2nd | 100 Rx | Hailey D Fri, Feb 21, 2020
Rachel T Fri, Feb 21, 2020 | | 3rd | 85 Rx | Katheryn Fri, Feb 21, 2020
Simone Fri, Feb 21, 2020 | | 1st | 205 Rx | Seth B Fri, Feb 21, 2020 | | 2nd | 195 Rx | Todd N Fri, Feb 21, 2020 | | 3rd | 165 Rx | Conor T Fri, Feb 21, 2020
Deven D Fri, Feb 21, 2020
Derek M Fri, Feb 21, 2020 |
| Kirklin | 80 Rx | | | Derek M | 165 Rx | | | Vince | 95 Rx | | | Laura E | 65 Rx | | | Simone | 85 Rx | Power | | Derek N | 135 Rx | | | Scott B | 125 Rx | | | Rachel T | 100 Rx | | | Katheryn | 85 Rx | | | David S | 75 Rx | | | Seth B | 205 Rx | Felt foreign | | Jessie | 55# Rx | got a comfortable 55# squat clean!! | | Jacob B | 65 Rx | More form | | Wesly | 155 Rx | | | Janelle | 115 Rx | power | | Hailey D | 100 Rx | | | Deven D | 165 Rx | | | Conor T | 165 Rx | | | Todd N | 195 Rx | | | Jayne | 55 Rx | |
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METCON 2-21-20
(Time, Rx+, Rx2, Rx3)
3 Rounds for Time:
50 Double Unders
15 Deadlifts
50 Double Unders
15 Hang Powerclean
Goal: Sub 8, CAP at 12 minutes.
Tip: This is meant to be a very fast paced workout. Scale to a load that allows large sets with quick breaks.
Brown Rx+: 165#/115#
Purple Rx: 135#/95#
Blue Rx2: 115#/75#, sub 50 lateral hops OR 25 Double Unders
Orange Rx3: 65#/45#, sub singles
Yellow MODWOD: Sub Deadlift 45#/35# and Russian Swing
| 1st | 9:15 Rx+ | Janelle Fri, Feb 21, 2020 | | 2nd | 10:57 Rx | Hailey D Fri, Feb 21, 2020 | | 3rd | 11:22 Rx | Kirklin Fri, Feb 21, 2020 | | 1st | 8:34 Rx+ | Seth B Fri, Feb 21, 2020 | | 2nd | 7:38 Rx | Conor T Fri, Feb 21, 2020 | | 3rd | 7:58 Rx | Wesly Fri, Feb 21, 2020 |
| Kirklin | 11:22 Rx | | | Derek M | 9:03 Rx | | | Vince | 9:41 | 105# all else RX | | Laura E | DNF Rx2 | 12 powercleans left | | Simone | 12:00 Rx2 | 7 cleans left. 75lbs and double&singles | | Derek N | 11:50 Rx | | | Scott B | 10:13 Rx2 | | | DeeAnn | 11:08 Rx3 | #55 | | Mindy | 12:00 DNF 3 reps Rx2 | | | Rachel T | 12:00 Rx | DNF 5 reps left | | Katheryn | 9:14 Rx2 | | | David S | 12:00 Rx2 | | | Seth B | 8:34 Rx+ | Gripper | | Danny G | 11:58 Rx2 | 95# | | Katriel-Maria | 6:07 Rx2 | | | Jacob B | 8:05 Rx3 | | | Tracie | 12:00 DNF Rx2 | 2RDs +96 reps 50 nDUs | | Wesly | 7:58 Rx | | | Janelle | 9:15 Rx+ | | | Susie | 10:56 Rx3 | Yellow | | Hailey D | 10:57 Rx | | | Deven D | 11:55 Rx | | | Conor T | 7:38 Rx | | | Jayne | 13 Rx2 | |
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SHRED 2-21-2020
(Time)
WARM UP:
3 minute shuttle jog
2 .rounds:
- 40 meter DB overhead carry (20 per arm)
- 10 DB upright rows R/L
- 10 DB strict press R/L
- 5 DB snatches R/L
- 5 push jerks R/L
Downward dog
Upward dog w/ reverse shoulders
5 inchworms into 2 push ups
Seated forward fold
10 scorpions
———————-
SHRED:
* 26-minute cap
20 DB snatches
20 DB facing burpees
20 DB push jerks
20 DB facing burpees
20 DB snatches
perform 15's of all of the above
perform 10's of all of the above
perform 5's of all of the above
SCORE= time to complete.
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COOLDOWN: romwod
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WARM UP 2-21-20
(Check In)
FOAM ROLL- Lats, Traps, Hamstrings, Calves
GROUP WARM UP
Jump Rope-100 reps
Front to Back Leg Swings-10 reps R/L
Side to Side Leg Swings-10 reps R/L
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Hip Rotation-20 reps R/L
Band Int/Ext Rotation-10 reps R/L
Underhand Pull Apart-20 reps
Band Passthrough-10 reps
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Burgener Warm Up-5 reps each position
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Snatch Grip Push Press-5 reps
Snatch Grip Push Jerk-5 reps
Overhead Squat (or partial ROM)-5 reps
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3 Position Snatch-1 rep each
High Hang
Mid Thigh
Ground
COOLDOWN
Upper Back and Lat Smash-2 mins
Anchored T-Spine-2 mins
Rig Calf Stretch-1 min R/L x 2 sets
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