WOD Blog
 | Tue, May 26 2020 |  |
| WARM UP 5-26-20 | WEIGHTLIFTING 5-26-20 | METCON 5-26-20 | SHRED 5-26-20 | Other Results |
WARM UP 5-26-20 (Check In) WARM UP: 2 Rounds: 40 secs ON/20 secs OFF: Machine Calories Clean Grip Deadlift Glute Bridges ------------------------ Hip Rotation-20 reps R/L Hollow Hold-30 secs Post Up Lat Stretch-20 secs R/L ------------------------ Powerclean-5 reps Powerclean w/ a little weight-5 reps ------------------------ Begin Weightlifting COOLDOWN Modified Hurdlers Stretch-1 min R/L Upward Dog-1 min
| Cherise | Yes | | | Camilla | Yes | | | Laura E | Yes | Yep |
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WEIGHTLIFTING 5-26-20 (Weight) w/ a 15 minute timer work up to a 2RM Powerclean (reset each rep) Build up to a heavy two set. If you are fatigued from Murph you can also choose to perform 5-7 sets of 2 reps at a moderate load. You will have the opportunity to go heavier next week!
| 1st | 175 Rx | Janelle Tue, May 26, 2020 Alyssa C Tue, May 26, 2020 | | 2nd | 165 Rx | Katriel-Maria Tue, May 26, 2020 | | 3rd | 135 Rx | Kirklin Tue, May 26, 2020 | | 1st | 235 Rx | Wesly Tue, May 26, 2020 | | 2nd | 225 Rx | Todd N Tue, May 26, 2020 | | 3rd | 215 Rx | Steve M Tue, May 26, 2020 |
| Scott B | 195 Rx | | | Bill | 165 Rx | | | Steve M | 215 Rx | | | Susie | 55 Rx | Strict press | | Katriel-Maria | 165 Rx | | | Laura E | 85 Rx | | | Keith C | 135 Rx | | | Alyssa C | 175 Rx | Super sore from yesterday. | | Janelle | 175 Rx | | | Bj | 185 Rx | | | Wesly | 235 Rx | | | Jayne | 95 Rx | | | Kirklin | 135 Rx | | | Todd N | 225 Rx | |
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METCON 5-26-20 (Reps, Rx2, Rx3) 12 min AMRAP: 15 Deadlifts 15 Sit Ups (feet may be anchored) 15/12 Machine Calories Goal: 240+ Reps (5 Rounds+15 Deadlifts) OR treat as a recovery workout from Murph and go 70% effort. Tip: Find a steady pace and just keep moving! Try to pick it up towards the end! Purple Rx: 165#/115# Blue Rx2: 135#/95# Orange Rx3: 115#/75# Yellow MODWOD: 75#/55#, sub crunches if needed, 12/9 Machine Calories
| 1st | 296 Rx | Alyssa C Tue, May 26, 2020 | | 2nd | 247 Rx | Camilla Tue, May 26, 2020 | | 3rd | 235 Rx | Kirklin Tue, May 26, 2020 | | 1st | 285 Rx | Wesly Tue, May 26, 2020 | | 2nd | 255 Rx | Shane Tue, May 26, 2020 | | 3rd | 180 Rx | Keith C Tue, May 26, 2020 |
| Susie | 3 | Yellow | | Shane | 255 Rx | | | Camilla | 247 Rx | 2RM power clean #155, scaled the deadlift on the met on down to #85 | | Keith C | 180 Rx | | | Alyssa C | 296 Rx | 7 rounds + 2 reps | | Janelle | 213 Rx | 115# DL,5rds+ 3 reps row | | Sarah D | 221 Rx | | | Wesly | 285 Rx | | | Kirklin | 235 Rx | |
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SHRED 5-26-20 (Reps) WARM UP: 3 Rounds: 30 secs ON/15 secs OFF: Bike (moderate to hard pace) Russian Swing Hollow Hold Glute Bridges ------------------------- 25 min AMRAP: 1 mile Bike 30 Hand to Hand Swings 30 Sit Ups (feet anchored) 500 m Row 15 D-Ball Over Shoulder 30 Russian Twists *Count the bike as 30 reps, .1 miles=3 reps. Count the row as 30 reps 100 m=6 reps Goal: Find a steady pace and just keep moving!
| 1st | 420 | Katheryn Tue, May 26, 2020 |
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