WOD Blog
 | Fri, May 15 2020 |  |
| WARM UP 5-15-20 | METCON 5-15-20 | WEIGHTLIFTING 5-15-20 | SHRED 5-15-20 | Other Results |
WARM UP 5-15-20
(Check In)
WARM UP!
30 secs ON/15 secs OFF x 2 sets:
Air Squats
Alt Fire Hydrants
Hip Bridge March
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Samson Stretch-30 secs R/L
Lying YTW's-10 controlled reps
Praying Pose to Hammy-30 secs
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Snatch Grip Overhead Hold-30 secs
From Power Position:
Down and Up-5 reps
Elbows High and Outside-5 reps
Muscle Snatch-5 reps
Snatch Grip Push Jerk-5 reps
Overhead Squat OR Partial ROM-5 reps
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Back Squat-5 reps
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Begin Weightlifting, give a few minutes to warm up snatch further before metcon
COOLDOWN
Couch Stretch-1 min R/L
Rig Pec Stretch-1 min R/L
| Jonny | Yes | | | Vince | Yes | yes | | Carolyn | Yes | So happy to be here 🥰 |
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METCON 5-15-20
(Time, Rx+, Rx2, Rx3)
FOR TIME:
30 Squat Snatches
Goal: Sub 4, CAP at 8 minutes.
Tip: Establish a steady methodical pace with the barbell! Try to minimize rest between reps/sets.
Brown Rx+: 135#/95#
Purple Rx: 115#/75#
Blue Rx2: 95#/65#, sub powersnatch into overhead squat if needed
Orange Rx3: 75#/55#, sub 30 powersnatch, 30 front squats
Yellow MODWOD: 45#/35# or DB Snatch, 30 Goblet Squats
| 1st | 3:54 Rx+ | Julia Goldst Fri, May 15, 2020 | | 2nd | 4:03 Rx+ | Janelle Fri, May 15, 2020 | | 3rd | 3:53 Rx | Sarah D Fri, May 15, 2020 | | 1st | 3:48 Rx+ | Todd N Fri, May 15, 2020 | | 2nd | 4:57 Rx+ | Wesly Fri, May 15, 2020 | | 3rd | 3:26 Rx2 | Bj Fri, May 15, 2020 |
| Wayne | 4:00 | Modwod 26 kettle | | Vince | 6:06 Rx2 | | | Carolyn | 5:00 | 45 power...went light for shoulder | | Susie | 3:25 | KB snatches and goblet squats | | Julia Goldst | 3:54 Rx+ | | | Keith C | 7:21 Rx3 | shoulder | | Wesly | 4:57 Rx+ | | | Janelle | 4:03 Rx+ | | | Bill | 7:09 Rx2 | | | Todd N | 3:48 Rx+ | | | Bj | 3:26 Rx2 | Power snatches | | Sarah D | 3:53 Rx | | | Emily M | 4:44 Rx | |
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WEIGHTLIFTING 5-15-20
(Weight)
20 Minute Timer:
Back Squat
4x10 between 65-75%. Try to go heavier than last week by at least 5#. Still NO belt today! Focus on mechanics, core stability, and speed!
| 1st | 215 Rx | Janelle Fri, May 15, 2020 | | 2nd | 195 Rx | Julia Goldst Fri, May 15, 2020 | | 3rd | 185 Rx | Emily M Fri, May 15, 2020 | | 1st | 255 Rx | Bj Fri, May 15, 2020 | | 2nd | 205 Rx | Bill Fri, May 15, 2020 | | 3rd | 145 Rx | Vince Fri, May 15, 2020 |
| Wayne | 50 Rx | | | Vince | 145 Rx | | | Carolyn | 90 Rx | Heaviest with 10 reps since surgeries 🤗 | | Susie | 45 Rx | | | Julia Goldst | 195 Rx | 175-185-190-195 | | Seth B | 295 | I cheated and used a belt 👎🏻 | | Keith C | 135 Rx | | | Janelle | 215 Rx | 195-205-215 | | Bill | 205 Rx | | | Rachel T | 165 Rx | | | Bj | 255 Rx | | | Emily M | 185 Rx | | | Derra | 145 Rx | |
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SHRED 5-15-20
(Time)
WARM UP:
2 Rounds:
Jog-100 m
Air Squat-10 reps
Russian Swing-10 reps
Suitcase Deadlift-5 reps R/L
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Scorpions-10 alt reps
Hip Rotation-20 reps R/L
Spiderman to Hammy-30 secs R/L
Hip Bridge March-30 reps
Downward Dog-30 secs
FOR TIME:
Buy In: 40 KB Taters
THEN complete:
400-300-200-100 m Run
200-150-100 m-50 m Farmers Carry (pair)
THEN complete:
40-30-20-10 Air Squat
40-30-20-10 Dumbbell Deadlift (pair)
Buy Out: 40 KB Taters
Goal: Sub 24, CAP at 28 minutes.
| Laura E | 22:43 | Mod last round for lower back issues- TTR and sit ups |
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