WOD Blog
 | Wed, Jun 3 2020 |  |
| WARM UP 6-3-20 | METCON 6-3-20 | WEIGHTLIFTING 6-3-20 | Other Results |
WARM UP 6-3-20
(Check In)
WARM UP
2 Rounds:
Wallball-10 reps
Table Tops (fingers facing away)-5 reps
Bear Crawl Shoulder Tap-10 reps
Table Top (fingers facing feet)-5 reps
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Band Pull Apart-20 reps
Band Int/Ext Rotation-10 reps R/L
Band Press-10 reps
Band Front Raise-10 reps
Band Passthrough-10 reps
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Press Complex-5 reps each
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Begin Weightlifting, warm up wallball further before metcon
COOLDOWN
Banded Bully-1 min R/L
Lateral Band Opener-1 min R/L
Couch Stretch-1 min R/L
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METCON 6-3-20
(Time, Rx+, Rx2, Rx3)
FOR TIME:
Heavy Wallball: 27-21-15-9
HSPU-12-9-6-3
*complete 27 wallballs, then 12 HSPU, 21/9 etc.
Goal: Sub 9, CAP at 13 minutes
Tip: This workout is shoulder intensive, make sure to stop well short of failure on the HSPU. Consider strategic breaks on the wallballs if HSPU's are a struggle for you. The wallball weight is meant to be heavier than normal today.
Brown Rx+: Sub Strict HSPU, 30#/10-20#/9'
Purple Rx: 30#/10-20#/9'
Blue Rx2: 20#/10-14#/9', sub either 9-6-3-1 HSPU OR strict HSPU to 2 ab mats or pike HSPU on box
Orange Rx3: 14#/10'-10#/8', sub band assisted push up
Yellow MODWOD: 10#/8'-6#/8', sub incline push up
| 1st | 6:53 Rx | Janelle Wed, Jun 3, 2020 | | 2nd | 7:53 Rx2 | Carolyn Wed, Jun 3, 2020 | | 3rd | 8:48 Rx2 | Katheryn Wed, Jun 3, 2020 | | 1st | 5:32 Rx+ | Conor T Wed, Jun 3, 2020 | | 2nd | 6:15 Rx | Nate D Wed, Jun 3, 2020 | | 3rd | 8:53 Rx | Vince Wed, Jun 3, 2020 |
| Vince | 8:53 Rx | | | Collin S | 8:30 Rx2 | Used box on knees for head stand push ups | | Derek N | 7:22 Rx2 | | | Bj | 8:27 Rx2 | | | Carolyn | 7:53 Rx2 | Pike HSPU on box | | Andrew R | 12:07 Rx | | | Janelle | 6:53 Rx | | | Nate D | 6:15 Rx | | | Todd N | 11:13 Rx | | | Wesly | 8:06 | 50# DB pair strict press | | Conor T | 5:32 Rx+ | | | Katheryn | 8:48 Rx2 | | | Bill | 8:02 Rx2 | |
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WEIGHTLIFTING 6-3-20
(Weight)
18 minutes to work up to a heavy single from the rack (push or split)!
Build up to a heavy single. A good reference point might be heavier than last week's heavy doubles! If you are feeling a PR make sure not to repeat your old max!
| 1st | 200 Rx | Julia Goldst Wed, Jun 3, 2020 | | 2nd | 165 Rx | Janelle Wed, Jun 3, 2020 | | 3rd | 127 Rx | Katheryn Wed, Jun 3, 2020 | | 1st | 305 Rx | Seth B Wed, Jun 3, 2020 | | 2nd | 255 Rx | Wesly Wed, Jun 3, 2020 | | 3rd | 225 Rx | Bj Wed, Jun 3, 2020 |
| Vince | 125 Rx | | | Collin S | 155 Rx | First was great. After that struggled. Need to catch w head in window | | Derek N | 195 Rx | | | Wayne | 55 | focused on form | | Bj | 225 Rx | 10# PR Split Jerk | | Carolyn | 115 Rx | 4 sets of 8 good mornings 65,85,205,115 | | Andrew R | 210 Rx | | | Kirklin | 125 Rx | | | Janelle | 165 Rx | 5# PR bench press 🥳 | | Seth B | 305 Rx | Fun strengthcon version w Katriel and Julia | | Julia Goldst | 200 Rx | In strengthcon | | Wesly | 255 Rx | | | Katheryn | 127 Rx | | | Bill | 165 Rx | |
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