WOD Blog
 | Wed, May 27 2020 |  |
| WARM UP 5-27-20 | METCON 5-27-20 | WEIGHTLIFTING 5-27-20 |
WARM UP 5-27-20
(Check In)
WARM UP:
EMOM 7:
Min 1: Jump Rope
Min 2: Strict Press
Min 3: Alt Scorpions
Min 4: Thumbs Up (30), Breaststrokes (30)
Min 5: Push Up Plank Hold
Min 6: Reverse Plank Hold-30 secs
Min 7: Downward Dog w/ Shoulder Tap
----------------------------
Push Press-5 reps
Push OR Split Jerk-5 reps
----------------------------
Begin Weightlifting
COOLDOWN
Twisted Cross-1 min R/L
Downward Dog-1 min
| Jonny | Yes | | | Laura E | Yes | Yep | | Vince | Yes | yes |
|
METCON 5-27-20
(Time, Rx+, Rx2, Rx3)
10 Rounds For Time:
5 STO (rack is allowed, from front)
20 Double Unders
Goal: Sub 10, CAP at 15 minutes
Tip: The weight on the STO should be moderately heavy today. A push or split jerk is recommended. However, you should have the capacity to perform reps unbroken.
Brown Rx+: 185#/125#
Purple Rx: 165#/115#
Blue Rx2: 135#/85#, sub 10 double unders OR 40 singles
Orange Rx3: 95#/65#, 20 singles
Yellow MODWOD: 45#/35# or sub bench press, 20 plate taps
| 1st | 6:50 Rx+ | Janelle Wed, May 27, 2020 | | 2nd | 10:37 Rx | Julia Goldst Wed, May 27, 2020 | | 3rd | 10:22 Rx2 | Katheryn Wed, May 27, 2020 | | 1st | 7:44 Rx | Wesly Wed, May 27, 2020 | | 2nd | 9:56 Rx | Todd N Wed, May 27, 2020 | | 3rd | 12:17 Rx2 | Andrew R Wed, May 27, 2020 |
| Laura E | 7:20 | mod russian kb/ 40 singles | | Vince | 8:31 | 115# | | Katheryn | 10:22 Rx2 | | | Bill | 15:00 Rx2 | DNF | | Julia Goldst | 10:37 Rx | | | Scott B | 15:00 DNF Rx2 | 10th round in - 4/5 STO | | Janelle | 6:50 Rx+ | | | Todd N | 9:56 Rx | | | Andrew R | 12:17 Rx2 | #135 | | Wesly | 7:44 Rx | |
|
WEIGHTLIFTING 5-27-20
(Weight)
22 Minute Timer:
Work up to a moderately heavy jerk (push or split) then perform 7x2 (7 sets, 2 reps) at that load. Weight today should be heavier than last week! You should still have a little more in the tank.
| 1st | 155 Rx | Julia Goldst Wed, May 27, 2020 | | 2nd | 145 Rx | Janelle Wed, May 27, 2020 | | 3rd | 125 Rx | Derra Wed, May 27, 2020 | | 1st | 215 Rx | Wesly Wed, May 27, 2020 | | 2nd | 205 Rx | eli r Wed, May 27, 2020
Andrew R Wed, May 27, 2020
Steve M Wed, May 27, 2020 | | 3rd | 160 Rx | Chuck Wed, May 27, 2020 |
| Laura E | 95# Rx | Floor press 4×10 | | Vince | 145 Rx | | | Steve M | 205 Rx | | | Bill | 145 Rx | | | Julia Goldst | 155 Rx | | | Scott B | 155 Rx | | | Chuck | 160 Rx | | | Katheryn | 105 Rx | | | Derra | 125 Rx | Push jerk | | Janelle | 145 Rx | Floor press | | Jayne | 85 Rx | | | Andrew R | 205 Rx | | | Camilla | #115 for the split jerks, #65, 10 DU time 7:30 | | | Wesly | 215 Rx | | | Collin S | 95lb Rx | | | eli r | 205 Rx | |
|
