WOD Blog
 | Fri, Mar 13 2020 |  |
 | Happy Birthday: Jeremy B |
| WEIGHTLIFTING 3-13-20 | METCON 3-13-20 | SHRED 3-13-2020 | WARM UP 3-13-2020 | Other Results |
WEIGHTLIFTING 3-13-20
(Weight)
WEEK 4
Two Position Snatch
Above Knee
Ground
Complete 6-8 sets starting around 70-75% of 1RM and building up as tolerated. TRY TO BEAT WHAT YOU DID LAST WEEK. Athletes may drop the bar after first rep and reset on the ground.
| 1st | 155 Rx | Alyssa C Fri, Mar 13, 2020 | | 2nd | 100 Rx | Rachel T Fri, Mar 13, 2020 | | 3rd | 95 Rx | Simone Fri, Mar 13, 2020 | | 1st | 135 Rx | Richard S Fri, Mar 13, 2020 | | 2nd | 95 Rx | Vince Fri, Mar 13, 2020 |
| Kirklin | 90 Rx | | | Vince | 95 Rx | | | Laura E | 65 Rx | | | Katheryn | 75 Rx | | | Rachel T | 100 Rx | | | Richard S | 135 Rx | | | Simone | 95 Rx | squat snatch | | Alyssa C | 155 Rx | failed 2nd rep on 160# | | Jayne | 65 Rx | |
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METCON 3-13-20
(Time, Rx+, Rx2, Rx3)
FOR TIME:
10-9-8-7-6-5-4-3-2-1
Powersnatch
*100 m run between sets (including set of 1)*
*Ideally runs will be done outside. However, if it is raining shuttle runs are allowed or a 20 m sled push (70/50) may be subbed.
Goal: Sub 9, CAP at 14 minutes.
Tip: You should be able to be constantly moving with the barbell. Be sure to make quick transitions to and from the run especially in later rounds.
Brown Rx+: 135#/95#
Purple Rx: 115#/75#
Blue Rx2: 75#/55#
Orange Rx3: 45#/35#
Yellow MODWOD: Sub DB Snatch, 50 m run
| 1st | 11:05 Rx+ | Alyssa C Fri, Mar 13, 2020 | | 2nd | 13:28 Rx | Kirklin Fri, Mar 13, 2020 | | 3rd | 14:00 Rx | Rachel T Fri, Mar 13, 2020 | | 1st | 11:13 Rx+ | Wesly Fri, Mar 13, 2020 | | 2nd | 12:30 Rx2 | Steven P Fri, Mar 13, 2020 | | 3rd | 12:35 Rx2 | Danny G Fri, Mar 13, 2020 |
| Kirklin | 13:28 Rx | | | Danny G | 12:35 Rx2 | | | Vince | 11:33 | 95# | | Susie | 7:36 Rx3 | yellow did deadlifts fie DB snatch | | Kaitlin | 13:59 Rx3 | | | Laura E | DNF Rx2 | | | Katheryn | 12:16 Rx2 | | | Richard S | 12:58 Rx2 | | | Simone | 11:53 | 65lb | | Steven P | 12:30 Rx2 | | | Alyssa C | 11:05 Rx+ | | | Wesly | 11:13 Rx+ | | | Rachel T | 14:00 Rx | | | Jayne | 15 Rx3 | |
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SHRED 3-13-2020
(Time)
WARM UP:
500 meter row
30 seconds on/ 10 seconds off:
- downward dog
- upward dog
- hollow hold
- Spider-Man to hammy R
- Spider-Man to to hammy L
- pray pose
- calf stretch 15 sec R/L
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SHRED:
21 minute AMRAP:
- 400/300 meter row
- 40-meter d-ball carry
- 20 meter sled push
- 20 sit ups
- 40 meter farmer carry
*rest 1 minute
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COOLDOWN: romwod
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WARM UP 3-13-2020
(Check In)
FOAM ROLL- Lats, Calves, Traps
GROUP WARM UP
3 Rounds:
Run-100 m
Band Pull Apart-10 reps
Band Passthrough-10 reps
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Fire Hydrant-10 reps R/L
Donkey Kick-10 reps R/L
Single Leg Hip Bridge-15 secs R/L
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Burgener Warm Up-5 reps each position
Snatch Grip Push Press-5 reps
Snatch Grip Push Jerk-5 reps
Overhead Squat-5 reps
COOLDOWN
Anchored T-Spine-2 mins
Upper Back and Calf Smash
| Wayne | Yes | light bike and stretching |
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