WOD Blog
 | Wed, Jul 29 2020 |  |
| WARM UP 7-29-20 | WEIGHTLIFTING 7-29-2020 | METCON 7-29-20 |
WARM UP 7-29-20 (Check In) WARM UP 20 secs ON/10 secs OFF x 8 rounds (4 alt) Air Squats PVC Behind the Neck Press ------------------- Hip Rotation-20 reps R/L Thumbs Up-10 reps Breaststrokes-10 reps ------------------- PVC Passthrough-10 reps Burgener Warm Up-5 reps each ------------------- w/ Barbell-1 rep each: Halting Snatch Grip Deadlift Snatch (power or squat) Hang Snatch (power or squat) Overhead Squat (or partial ROM) ------------------- Begin Weightlifting COOLDOWN Anchored T-Spine-2 mins Upper Back Smash-2 mins Seated Forward Fold-2 mins
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WEIGHTLIFTING 7-29-2020 (Weight) Snatch Work! 6-8 sets: 1 Halting Snatch Deadlift (below knee) 1 Snatch 1 Hang Snatch 1 Overhead Squat (or partial ROM) Athletes ARE allowed to drop barbell in between sets. Start LIGHT and make small jumps. Focus on technique over load.
| 1st | 100 Rx | Rachel T Wed, Jul 29, 2020 | | 2nd | 85 Rx | Kirklin Wed, Jul 29, 2020 | | 3rd | 80 Rx | Katheryn Wed, Jul 29, 2020 | | 1st | 185 Rx | Wesly Wed, Jul 29, 2020 | | 2nd | 155 Rx | eli r Wed, Jul 29, 2020 | | 3rd | 150 Rx | Andrew R Wed, Jul 29, 2020 |
| Vince | 95 Rx | | | Bill | 105 Rx | | | Cherise | 65 Rx | | | Katheryn | 80 Rx | failed 85# on hang x 3 | | Wesly | 185 Rx | Power | | Rachel T | 100 Rx | | | Keith C | 85 Rx | | | Andrew R | 150 Rx | | | Bj | 135 Rx | | | eli r | 155 Rx | | | Rebecca D | 35 lbs Rx | | | Kirklin | 85 Rx | |
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METCON 7-29-20 (Reps, Rx+, Rx2, Rx3) AMRAP in 10 Minutes 15 Unbroken Wallballs 5 Touch N Go Deadlifts Goal: 160+ Reps (8+ Rounds) Tip: Rest as needed to perform sets unbroken! Deadlift load should be heavy today. Brown Rx+: 275#/185#, 30#/10-20#/9' Purple Rx: 275#/185#, 20#/10-14#/9' Blue Rx2: 225#/155#, 14#/10-10#/9' Orange Rx3: 155#/105# 10#/8'-6#/8' Yellow MODWOD: 75#/55#, Sub Pushball 10#/8'-6#/8'
| 1st | 125 Rx2 | Kirklin Wed, Jul 29, 2020 | | 2nd | 111 Rx2 | Katheryn Wed, Jul 29, 2020 | | 3rd | 130 | Rebecca D Wed, Jul 29, 2020 | | 1st | 143 Rx | Conor T Wed, Jul 29, 2020 Wesly Wed, Jul 29, 2020 | | 2nd | 135 Rx | Andrew R Wed, Jul 29, 2020 | | 3rd | 126 Rx | Steve M Wed, Jul 29, 2020 |
| Vince | 169 Rx2 | | | Bill | 100 Rx | | | Steve M | 126 Rx | | | Cherise | 115 | 14# WB, 95# bench press | | Katheryn | 111 Rx2 | | | Wesly | 143 Rx | | | Keith C | 120 Rx3 | 14# WB | | Andrew R | 135 Rx | | | Conor T | 143 Rx | | | Bj | 140 Rx2 | | | Rebecca D | 130 | Deadlift 85lbs. 10lbs Wall balls- poor technique, broken sets | | Kirklin | 125 Rx2 | RX WB |
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