WOD Blog
 | Wed, Aug 5 2020 |  |
 | Happy Birthday: Heather S |
| WARM UP 8-5-20 | WEIGHTLIFTING 8-5-20 | METCON 8-5-20 | Other Results |
WARM UP 8-5-20
(Check In)
WARM UP
30 secs ON/15 secs OFF:
Russian Swings
Goblet Squats
PVC Passthroughs
Alt Mountain Climbers to Outside of Hand
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Hip Rotation-20 reps R/L
Swimmers-10 controlled reps
Hollow Hold-30 secs
Post Up Lat Stretch w/ PVC-30 secs
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Burgener Warm Up
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w/ Barbell:
1 Halting Snatch Grip Deadlift
1 Snatch (power or full)
1 Hang Powersnatch
1 Overhead Squat (or partial ROM)
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Begin Weightlifting
COOLDOWN
Couch Stretch-1 min R/L x 2 sets
Seated Forward Fold-1 min x 2 sets
Upper Back and Lat Smash-2 mins
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WEIGHTLIFTING 8-5-20
(Weight)
20 Minute Timer:
Complete 6-8 sets starting and ending heavier than last week:
1 Halting Snatch Deadlift
1 Snatch
1 Hang Snatch
1 Overhead Squat
Athletes ARE permitted to drop the barbell between reps.
| 1st | 105 Rx | Rachel T Wed, Aug 5, 2020 | | 1st | 195 Rx | Wesly Wed, Aug 5, 2020 | | 2nd | 185 Rx | Todd N Wed, Aug 5, 2020 | | 3rd | 145 Rx | Ian Wed, Aug 5, 2020
Bj Wed, Aug 5, 2020
Steve M Wed, Aug 5, 2020 |
| Steve M | 145 Rx | | | Vince | 115 Rx | | | Scott B | 105 Rx | Mainly worked on mobility and 2nd pull keeping it on the lower end | | Keith C | 85 Rx | | | Wesly | 195 Rx | | | Rachel T | 105 Rx | | | Todd N | 185 Rx | | | Bj | 145 Rx | | | Ian | 145 Rx | | | Wayne | 85 Rx | |
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METCON 8-5-20
(Time, Rx+, Rx2, Rx3)
2 Rounds For Time:
30 Double Russian KB Swings
30 Double KB Front Squat
100 m KB Front Rack Carry
Goal: Sub 9, CAP at 14 minutes.
Brown Rx+: 53#/35# for Swings and Front Squat, 70#/53# for carry
Purple Rx: 53#/35#
Blue Rx2: 35#/26# pair
Orange Rx3: Sub 26#/20# single KB
Yellow MODWOD: 20#/15# single KB
| 1st | 12:00 Rx2 | Katheryn Wed, Aug 5, 2020 | | 2nd | 12:42 Rx2 | Rachel T Wed, Aug 5, 2020 | | 3rd | 12:51 Rx3 | Kaitlin Wed, Aug 5, 2020 | | 1st | 12:59 Rx | Steve M Wed, Aug 5, 2020 | | 2nd | 7:53 Rx2 | Vince Wed, Aug 5, 2020 | | 3rd | 9:24 Rx2 | Ian Wed, Aug 5, 2020 |
| Steve M | 12:59 Rx | | | Vince | 7:53 Rx2 | | | Kaitlin | 12:51 Rx3 | Orange two 20lb | | Scott B | 14:00 DNF Rx2 | 35# finished 25/30 front squat | | Keith C | 9:24 Rx3 | | | Wesly | 12:21 Rx2 | | | Rachel T | 12:42 Rx2 | | | Bj | DNF Rx2 | | | Ian | 9:24 Rx2 | | | Katheryn | 12:00 Rx2 | |
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