WOD Blog
 | Mon, Mar 9 2020 |  |
| METCON 3-9-20 | WEIGHTLIFTING 3-9-20 | WARM UP 3-9-20 | SHRED 3-9 | Other Results |
METCON 3-9-20
(Time, Rx+, Rx2, Rx3)
FOR TIME:
3 Rounds of Cindy
12 Hang Clean and Jerk
3 Rounds of Cindy
9 Hang Clean and Jerk
3 Rounds of Cindy
6 Hang Clean and Jerk
*1 Round of Cindy is 5 Pull Ups/10 Push Ups/15 Air Squats
Goal: Sub 11, CAP at 15 minutes
Tip: Each round of Cindy should ideally take a minute or less. Scale accordingly. The weight today is meant to be light. Large sets should be executed with minimal breaks.
Brown Rx+: Sub CTB Pull Up, 125#/85#
Purple Rx: 115#/75#
Blue Rx2: Sub Jump CTB Pull Up, Incline Push Up, 95#/65#
Orange Rx3: Sub Ring Row, Incline Push Up, 45#/35#
Yellow MODWOD: Sub ring Row, Incline Push Up, Air Squat to Box, DB Hang Clean and Jerk
| 1st | 11:51 Rx+ | Janelle Mon, Mar 9, 2020 | | 2nd | 13:58 Rx | Alyssa C Mon, Mar 9, 2020 | | 3rd | 15:15 Rx | Kirklin Mon, Mar 9, 2020 | | 1st | 9:33 Rx+ | Conor T Mon, Mar 9, 2020 | | 2nd | 13:40 Rx+ | Eric M Mon, Mar 9, 2020 | | 3rd | 10:13 Rx | Luis Mu Mon, Mar 9, 2020 |
| Kirklin | 15:15 Rx | | | Vince | 11:29 Rx | | | Heikoti | 16:50 Rx2 | jumping pull ups #115 | | Laura E | 12:51 Rx2 | | | Jonny | 16+ Rx2 | | | David R | 14:39 Rx | | | Luis Mu | 10:13 Rx | | | DeeAnn | DNF Rx3 | COMPLETED 2 RNDS CINDY LAST ROUND | | Mindy | 14:56 Rx2 | | | Carolyn | 15:00 Rx2 | DNF 1 round Cindy and 6 hc&j left | | Susie | 8:16 Rx3 | Yellow. Russian swing for DB hang & clean jerk | | Katheryn | 12:46 Rx2 | | | Bill | 14:00 Rx2 | | | Jacob B | 14:08 Rx2 | | | Danny G | 14:28 Rx | Sub 75# | | Eric M | 13:40 Rx+ | | | Bridger L | 10:21 Rx | | | Conor T | 9:33 Rx+ | | | Alyssa C | 13:58 Rx | | | Wesly | 12:30 Rx | | | Janelle | 11:51 Rx+ | | | Jayne | 16:30 Rx3 | | | Steven P | Didn't Finish Rx2 | | | Rex S | 14:28 Rx | Sub CTB Jump PU | | Todd N | 12:06 Rx | | | Deven D | 14:38 Rx | |
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WEIGHTLIFTING 3-9-20
(Weight)
20 minutes
WEEK 4 OF 5. (max next week)
4-5 sets:
A1. DB Bench Press OR Floor Press-10 reps
A2. DB Strict Press-10 reps (pair)
A3. Palloff Press-10 reps R/L
Feel free to build up on sets as tolerated but aim for 10 reps in a row! Focused on controlled movement on the Palloff Press.
| 1st | 95 Rx | Laura E Mon, Mar 9, 2020 | | 2nd | 80 Rx | Carolyn Mon, Mar 9, 2020 | | 3rd | 35 Rx | Katheryn Mon, Mar 9, 2020
Susie Mon, Mar 9, 2020 | | 1st | 100 Rx | Rex S Mon, Mar 9, 2020 | | 2nd | 50 Rx | Steven P Mon, Mar 9, 2020
Vince Mon, Mar 9, 2020 | | 3rd | 80/40 Rx | Eric M Mon, Mar 9, 2020 |
| Laura E | 95 Rx | | | Vince | 50 Rx | | | Carolyn | 80 Rx | Barbell floorpress | | Susie | 35 barbell bench press Rx | | | Katheryn | 35 Rx | 20# press | | Eric M | 80/40 Rx | | | Jayne | 30 Rx | | | Steven P | 50 Rx | | | Rex S | 100 Rx | |
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WARM UP 3-9-20
(Check In)
FOAM ROLL- Chest, Traps, Lats
GROUP WARM UP
DB Overhead Carry-40 m R
DB Strict Press-10 reps R
Air Squat-10 reps
DB Overhead Carry-40 m L
DB Strict Press-10 reps L
Air Squat-10 reps
----------------------
Scap Push Up-10 reps
YTW's-10 reps each position
Reverse Plank-30 secs
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Scap Pull-10 reps
Chin Over Bar Hold-20 secs
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Begin Weightlifting
COOLDOWN
Overhead Stretch-1 min R/L x 2 sets
Lateral Band Opener-1 min R/L x 2 sets
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SHRED 3-9
(Time)
WARM UP:
Junkyard dog
15 scap pulls
15 arch hollows
10 ring rows
2-3 strict pull ups
5 kipping pull ups
Spend 30 seconds in each position:
- pray pose
- spiderman to hammy R/L
- downward dog
- upward dog
- handstand hold
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SHRED:
5 Minute AMRAP:
- 5 pull ups
- 5 DB Front Squats
- 5 Pull Ups
- 5 DB Jerks
* Rest 1 minute
REPEAT 3 more times (4 total rounds)
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COOLDOWN: ROMWOD
| Laura E | :) | banded pulls and r.r. | | Beth | / | / |
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