WOD Blog
 | Fri, Mar 6 2020 |  |
 | Happy Birthday: Tia N |
| WEIGHTLIFTING 3-6-20 | SHRED 3-6-2020 | METCON 3-6-20 | WARM UP 3-6-20 | Other Results |
WEIGHTLIFTING 3-6-20 (Weight) WEEK 3 25 Min Timer: 2 Position Snatch! 6-8 sets building up in load! Above the Knee Ground Start around 65-70% of best snatch and build up. Athletes are permitted to drop the bar after their rep from above the knee. Focus on positions and being explosive!
| 1st | 125 Rx | Janelle Fri, Mar 6, 2020 | | 2nd | 90 Rx | Kirklin Fri, Mar 6, 2020 | | 3rd | 85 Rx | Janalyn Fri, Mar 6, 2020 | | 1st | 235 Rx | Seth B Fri, Mar 6, 2020 | | 2nd | 200 Rx | Todd N Fri, Mar 6, 2020 | | 3rd | 195 Rx | Wesly Fri, Mar 6, 2020 |
| Janelle | 125 Rx | 135 for full supposed to be power | | Kirklin | 90 Rx | | | Vince | 105 Rx | | | Derek N | 145 Rx | | | Laura E | 65 Rx | | | Scott B | 125 Rx | | | Shane | 125 Rx | | | Ryan Pow | 145 Rx | Working on eliminating hop. | | Katheryn | 80 Rx | | | Bill | 105 Rx | | | Seth B | 235 Rx | | | Todd N | 200 Rx | Hit 210# from hang | | Steven P | 115 Rx | | | Wesly | 195 Rx | | | Janalyn | 85 Rx | | | Jacob B | 75 Rx | Working on form |
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SHRED 3-6-2020 (Time) WARM UP: 3 minute shuttle run 40 meter overhead plate carry 10 Plate GTO 10 plate press 10 plank plate walkovers 10 horizontal plate press 15 scap pulls 10 arch hollows 10 ring rows 2-3 strict pulls ups 15-20 second chin over bar hold 5-10 kipping pull ups spiderman to hammy pray pose upward dog w/ forearm stretch downward dog with calf stretch R/L ------------------------------- SHRED: Every 5 minutes X 4 rounds: - 150 meter run - 15 DB push press - 15 pull-ups - 150 meter run *Rest with time remaining. ------------------------- COOLDOWN: romwod
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METCON 3-6-20 (Reps, Rx+, Rx2, Rx3) 12 min AMRAP: 2-4-6-8-10-12 etc. Deadlift TTB Goal: 155+ Reps Tip: This workout is grip intensive. Consider quickly breaking up sets well before failure to preserve grip strength. Brown Rx+: 275#/185# Purple Rx: 225#/155# Blue Rx2: 185#/125#, Sub Hanging Leg Raises Orange Rx3: 135#/95#, Sub KTC Yellow MODWOD: 75#/55#, sub lying TTB
| 1st | 151 Rx+ | Janelle Fri, Mar 6, 2020 | | 2nd | 122 Rx | Kirklin Fri, Mar 6, 2020 | | 3rd | 91 Rx | Laura E Fri, Mar 6, 2020 | | 1st | 158 Rx+ | Conor T Fri, Mar 6, 2020 | | 2nd | 150 Rx+ | Seth B Fri, Mar 6, 2020 | | 3rd | 140 Rx+ | Wesly Fri, Mar 6, 2020 |
| Janelle | 151 Rx+ | 7 DL's on 18's | | Kirklin | 122 Rx | | | Vince | 160 Rx | 16 DL into the 18s | | Derek N | 97 Rx | | | Danny G | 118 Rx3 | TTB, got to 2 deadlifts of 18s | | Laura E | 91 Rx | | | Jonny | 128 Rx2 | | | Shane | 106 Rx | | | Ryan Pow | 125 Rx | | | Katheryn | 178 Rx2 | | | Bill | 112 | modwod 225# KTC | | Eric F | 149 Rx | | | Seth B | 150 Rx+ | | | Jacob B | 124 Rx2 | | | Keith C | 136 Rx2 | | | Todd N | 120 Rx+ | | | Wesly | 140 Rx+ | 12 TTB on round of 16 | | Steven P | 136 Rx2 | | | Conor T | 158 Rx+ | | | Janalyn | 96 Rx2 | TTB |
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WARM UP 3-6-20 (Check In) FOAM ROLL- Calves, Hamstrings, Traps GROUP WARM UP Shuttle Jog-2 mins -------------------- 2 sets: 10 PVC passthroughs 10 Reverse grip PVC passthroughs 10 Cuban Press 10 Band Pull Aparts -------------------- Barbell Good Morning-10 reps Burgener Warm Up-5 reps each position Snatch Grip Push Press-5 reps Snatch Grip Push Jerk-5 reps Overhead Squat (or partial)-5 reps -------------------- Above the Knee Snatch-3 reps Mid Shin (ground with plates Snatch-3 reps -------------------- Begin Weightlifting COOLDOWN Modified Hurdlers Stretch-1 min R/L x 2 sets Upper Back and Lat Smash
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