WOD Blog
 | Wed, May 6 2020 |  |
 | Happy Birthday: srujana |
| METCON 4-6-20 | WARM UP 5-6-20 | WEIGHTLIFTING 4-6-20 |
METCON 4-6-20
(Time, Rx+, Rx2, Rx3)
FOR TIME:
45 Push Press
45 Push Ups
45 Burpees
Goal: Sub 10, CAP at 15 minutes.
Tip: This workout intentionally has three upper body pushing movements back to back. Consider small sets from the start to avoid going to muscular failure.
Brown Rx+: 115#/75#, sub 15 handstand push ups and 30 regular push ups.
Purple Rx: 95#/65#
Blue Rx2: 75#/55#, sub 20 regular push ups and 25 incline push ups
Orange Rx3: 65#/45#, sub Incline Push Ups, 30 burpees
Yellow MODWOD: 45#/35# or Single DB, sub Incline Push Up and Burpee to Box
| 1st | 8:40 Rx+ | Julia Goldst Wed, May 6, 2020 | | 2nd | 8:58 Rx+ | Janelle Wed, May 6, 2020 | | 3rd | 8:04 Rx | Laura E Wed, May 6, 2020 | | 1st | 8:13 Rx+ | Eric M Wed, May 6, 2020 | | 2nd | 7:55 Rx | Wesly Wed, May 6, 2020 | | 3rd | 9:17 Rx | Vince Wed, May 6, 2020 |
| Laura E | 8:04 Rx | Mod DL #95, Floor press #65, Athletic Burpees (55) | | Eric M | 8:13 Rx+ | | | Vince | 9:17 Rx | I can;t feel my arms. Thats a good sign, right? | | Katheryn | 12:37 Rx2 | | | Derek M | 11:38 Rx | 115# | | Derek N | 11:42 Rx2 | | | Bill | 11:49 Rx2 | | | Wayne | 14:59 Rx3 | | | AAron B | 10:58 Rx | | | Mitchell R | 11:06 Rx | | | Janelle | 8:58 Rx+ | | | Saori | 10:10 | Did only 8 push ups. It hurts. | | Julia Goldst | 8:40 Rx+ | | | Wesly | 7:55 Rx | | | Cherise | 15:00 dnf Rx2 | | | Alyssa C | 9:42 Rx | |
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WARM UP 5-6-20
(Check In)
WARM UP (Grab a barbell!)
2 Rounds:
Strict Press-10 reps
Walking Plank-10 reps (5 R/L)
Burpee-5 reps
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Standing YTWL's-5 total reps
Side Plank off Hand-20 secs R/L
Reverse Shoulders-30 secs
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Push Press-5 reps
Push OR Split Jerk-5 reps
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Begin Weightlifting
COOLDOWN
Rig Pec Stretch-1 min R/L
Twisted Cross-1 min R/L
| Laura E | Yes | Yep | | Zach N | Yes | | | Eric M | Yes | | | Vince | Yes | Yes |
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WEIGHTLIFTING 4-6-20
(Weight)
With a 20 minute timer complete:
5x3 (push jerk or split jerk) at a moderate weight (roughly 70%-75% of 1RM).
Ideally athletes will quickly build up to working weight (within 7-10 minutes) and then complete a set every 2 minutes. We are using STRAIGHT weight today, meaning we won't be increasing each set. Weight should feel moderate. Technique, speed, stability, and explosiveness should be our priority! If athletes are not familiar with split jerk technique, they should choose push jerk for this cycle.
| 1st | 155 Rx | Alyssa C Wed, May 6, 2020 | | 2nd | 125 Rx | Julia Goldst Wed, May 6, 2020 | | 3rd | 105 Rx | Janelle Wed, May 6, 2020 | | 1st | 205 Rx | Eric M Wed, May 6, 2020 | | 2nd | 185 Rx | Wesly Wed, May 6, 2020
Derek M Wed, May 6, 2020 | | 3rd | 135 Rx | AAron B Wed, May 6, 2020
Derek N Wed, May 6, 2020 |
| Eric M | 205 Rx | | | Vince | 105 Rx | Split jerk work | | Katheryn | 95 Rx | | | Derek M | 185 Rx | | | Zach N | 95 Rx | Push jerk form work | | Laura E | 205 | DL, working with shoulder issues. | | Derek N | 135 Rx | | | Bill | 115 Rx | | | AAron B | 135 Rx | | | Miah | 75 Rx | | | Janelle | 105 Rx | Floor press | | Saori | 100 Rx | | | Julia Goldst | 125 Rx | | | Wesly | 185 Rx | | | Cherise | 75 Rx | | | Alyssa C | 155 Rx | |
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