WOD Blog
 | Wed, May 13 2020 |  |
| WARM UP 5-13-20 | WEIGHTLIFTING 5-13-20 | METCON 5-13-20 | Other Results |
WARM UP 5-13-20
(Check In)
WARM UP!
Plate Overhead Carry-50 m (outside to 25 m mark)
Plate Press-10 reps
Plate Row w/ Pause-10 reps
Plate to Overhead-10 reps
Plate Horizontal Press-10 reps
Plate Bus Driver-10 reps R/L
Plate Rotation-10 reps R/L
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Plank Walk Out-5 reps
Swimmers-10 reps
Side Plank w/ Hip Dip-10 reps R/L
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Push Press-5 reps
Push Jerk OR Split Jerk-5 reps
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Begin Weightlifting
COOLDOWN
Twisted Cross-1 min R/L
Reverse Shoulders-1 min
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WEIGHTLIFTING 5-13-20
(Weight)
20 minute timer
Quickly build to a moderately heavy set of 3 on either a push jerk or split jerk. Stick with the same style as last week! Once you hit that load perform 5x3 (5 sets, 3 reps) at that weight. The goal today is to go HEAVIER than last week! However, you should still have more in the tank with the weight you use!
| 1st | 155 Rx | Alyssa C Wed, May 13, 2020 | | 2nd | 135 Rx | Rachel T Wed, May 13, 2020
Janelle Wed, May 13, 2020 | | 3rd | 132 Rx | Julia Goldst Wed, May 13, 2020 | | 1st | 225 Rx | Conor T Wed, May 13, 2020
Derek M Wed, May 13, 2020 | | 2nd | 210 Rx | Eric M Wed, May 13, 2020 | | 3rd | 205 Rx | Wesly Wed, May 13, 2020 |
| Derek N | 155 Rx | | | Wayne | 75 | Work on elbows | | Eric M | 210 Rx | | | Katheryn | 100 Rx | | | Vince | 145 Rx | | | Bill | 115 Rx | | | Saori | 105 Rx | | | Julia Goldst | 132 Rx | 60 kg | | Laura E | 85# Rx | Messed up shoulder | | Scott B | 155 Rx | | | Simone | 105 Rx | | | Derek M | 225 Rx | | | Wesly | 205 Rx | | | Andrew R | 175 Rx | | | Janelle | 135 Rx | Floor press | | Conor T | 225 Rx | | | Sarah D | 125 Rx | | | Alyssa C | 155 Rx | | | Rachel T | 135 Rx | | | Derra | 105 Rx | Push jerk |
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METCON 5-13-20
(Time, Rx+, Rx2, Rx3)
FOR TIME:
50 Alt Dumbbell Snatch
40 Dumbbell STO (20 R/L, switch as desired)
30 TTB
20 Single Arm Devil Press (10 R/L, switch as desired)
Goal: Sub 9 CAP at 13 minutes.
Tip: Try to sustain a steady pace. Switch often on the single arm movements to avoid shoulder fatigue.
Brown Rx+: 60#/40#
Purple Rx: 50#/35#
Blue Rx2: 35#/25#, sub Hanging Leg Raises
Orange Rx3: 30#/20#, sub bodybuilder DB to Overhead for Devil Press, Sub KTC
Yellow MODWOD: 20#/12#, Sub Lying TTB, Sub Burpee to Box
| 1st | 7:26 Rx | Julia Goldst Wed, May 13, 2020 | | 2nd | 7:36 Rx | Janelle Wed, May 13, 2020 | | 3rd | 8:15 Rx | Sarah D Wed, May 13, 2020 | | 1st | 7:45 Rx+ | Seth B Wed, May 13, 2020 | | 2nd | 6:58 Rx | Conor T Wed, May 13, 2020 | | 3rd | 7:37 Rx | Wesly Wed, May 13, 2020
Eric M Wed, May 13, 2020 |
| Derek N | 9:28 Rx2 | | | Eric M | 7:37 Rx | | | Katheryn | 8:12 Rx2 | | | Vince | 6:47 Rx2 | | | Bill | 8:38 Rx2 | | | Saori | 12:57 Rx | | | Julia Goldst | 7:26 Rx | | | Seth B | 7:45 Rx+ | | | Wayne | 11:40 | Modwod | | Scott B | 11:17 Rx2 | | | Simone | 12:18 Rx2 | | | Wesly | 7:37 Rx | | | Andrew R | 11:44 Rx | | | Janelle | 7:36 Rx | | | Conor T | 6:58 Rx | #55 dB. | | Todd N | 9:35 Rx | 55# DB - Busted Hammy | | Nikki | 8:30 Rx3 | | | Sarah D | 8:15 Rx | | | Alyssa C | 8:34 Rx | | | Rachel T | 11:03 Rx | |
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