WOD Blog
 | Wed, May 20 2020 |  |
| WARM UP 5-20-20 | WEIGHTLIFTING 5-20-20 | METCON 5-20-20 | Other Results |
WARM UP 5-20-20
(Check In)
WARM UP!
EMOM x 4 minutes:
Min 1: 5 Burpees+Band Pull Aparts
Min 2: 15 Band Press+Band Passthroughs
Min 3: 5 Burpees+Air Squats
Min 4: Band Int/Ext Rotation-30 secs R/L
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Plank Shoulder Tap in Bear Crawl Stance-20 reps
Samson Stretch-30 secs R/L
Downward Dog Shoulder Tap-20 reps
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Post Up Lat Stretch-30 secs
Snatch Grip Overhead Hold-30 secs
Overhead OR Front Squat-5 reps
Push Jerk or Split Jerk-5 reps
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Begin Weightlifting
COOLDOWN
Upper Back and Lat Smash
Twisted Cross-1 min R/L
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WEIGHTLIFTING 5-20-20
(Weight)
22 Minute Timer:
Quickly work up to a heavyish set of 2 on either push jerk or split jerk. Then complete 7x2 at that weight. Goal is to beat what you did last week! However, you should be able to do the load you choose for at least four reps.
| 1st | 170 Rx | Alyssa C Wed, May 20, 2020 | | 2nd | 145 Rx | Julia Goldst Wed, May 20, 2020 | | 3rd | 140 Rx | Janelle Wed, May 20, 2020 | | 1st | 275 Rx | Jonathan K Wed, May 20, 2020 | | 2nd | 235 Rx | Conor T Wed, May 20, 2020 | | 3rd | 225 Rx | Wesly Wed, May 20, 2020 |
| John L | 165 Rx | | | Jonathan K | 275 Rx | | | Vince | 145 Rx | | | Wayne | 85 Rx | | | Katheryn | 105 Rx | | | Eric M | 215 Rx | | | Derek N | 155 Rx | | | Bill | 135 Rx | | | Saori | 125 Rx | | | Conor T | 235 Rx | | | Andrew R | 200 Rx | | | Chuck | 155 Rx | Push jerk | | Janelle | 140 Rx | Floor press | | Julia Goldst | 145 Rx | | | Wesly | 225 Rx | | | Alyssa C | 170 Rx | | | Sarah D | 135 Rx | |
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METCON 5-20-20
(Time, Rx+, Rx2, Rx3)
5 Rounds For Time:
9 Overhead Squats
9 Bar Facing Burpees
Goal: Sub 7, CAP at 11 minutes.
Tip: Aim for smooth reps on the overhead squats to maintain core stability and balance. Don't stop moving on the burpees! Try to execute methodical transitions and not let time get away from you.
Brown Rx+: 135#/95#
Purple Rx: 115#/75#
Blue Rx2: 75#/55# Overhead OR 95#/65# front
Orange Rx3: 65#/45# Overhead OR 75#/55# Front, sub regular burpees
Yellow MODWOD: Sub PVC Overhead or Goblet Front, sub burpee to box
| 1st | 6:28 Rx+ | Janelle Wed, May 20, 2020 | | 2nd | 6:29 Rx+ | Julia Goldst Wed, May 20, 2020 | | 3rd | 6:52 Rx+ | Alyssa C Wed, May 20, 2020 | | 1st | 7:14 Rx+ | Todd N Wed, May 20, 2020 | | 2nd | 7:27 Rx+ | Wesly Wed, May 20, 2020 | | 3rd | 7:56 Rx+ | Conor T Wed, May 20, 2020 |
| Vince | 6:48 Rx2 | | | John L | 9:23 Rx2 | | | Jonathan K | 10:16 Rx | | | Wayne | 11 | Dnf 1/2 thru 5th set | | Katheryn | 8:10 Rx2 | | | Eric M | 9:17 Rx+ | | | Derek N | 8:24 Rx2 | | | Bill | 10:32 Rx2 | | | Steve M | 8:11 Rx | | | Conor T | 7:56 Rx+ | | | Chuck | 8:03 Rx2 | Front squat | | Andrew R | 9:37 Rx2 | | | Todd N | 7:14 Rx+ | | | Janelle | 6:28 Rx+ | | | Julia Goldst | 6:29 Rx+ | | | Wesly | 7:27 Rx+ | | | Alyssa C | 6:52 Rx+ | | | Nate D | 8:02 | Front squats | | Sarah D | 7:34 Rx | |
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