WOD Blog |
| GET STARTED/WHAT WE OFFER |
| |  | Happy Birthday Lacey B |
| |  | Welcome Trey |
| Metcon: PARTNER WOD 6/15/19 | 10AM WEIGHTLIFTING 6/15/19 | Warm Up: WARM UP 6/15/19 | |
PARTNER WOD 6/15/19
Metcon: Weight-Rx3
Every 2 minutes x 10 sets, 30 secs REST b/t rounds:
Bike-20/15 Calories
TTB-15 reps
w/ time remaining:
Hang Powerclean (1 rep each partner as heavy as possible).
Teams may increase in load as they desire and use two barbells. However, only one partner may attempt a weight at a time. You may make multiple attempts within the round but only your heaviest attempt will be counted.
Score: Total weight for each round added together between both teammates.
Rules: Partner 1 will complete the bike, while partner 2 completes the TTB. Then each partner will attempt to establish their heaviest hang powerclean. On the following round, Partner 2 will complete the bike, while partner 1 completes the TTB. Each partner will do a total of 5 rounds on the bike and 5 rounds on the TTB.
Goal: Finish all 10 rounds and lift heavy!
Tip: Keep spare weights organized and nearby to be ready to load quickly between rounds!
Blue Rx: As written
Orange Rx2: Sub KTC
Yellow Rx2: 12/10 Calories, sub lying TTB
White Rx3: 10/7 Calories, Sub Sit Ups or see coach for additional mods.
| 1st | 90  2 | Jayne Today! | | 1st | 145 2 | Trey Today!
Michael H Today! |
| Michael H | 145 Rx2 | | | Trey | 145 Rx2 | | | Jayne | 90 Rx2 | | | Vince | 10:00am...3 2 1 GO! | | Scott W | 10:00am...3 2 1 GO! | | Cammon | 10:00am...3 2 1 GO! | | Amy B | 10:00am...3 2 1 GO! |
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10AM WEIGHTLIFTING 6/15/19
Weight
-WARM UP-
PVC Passthroughs - 20
OHS - 15
Slo Mo Good Mornings - 10
Banded Side steps - 10R/L
Scap Pulls - 15
Prayer/Hammy stretch
Pigeon Pose
Leaning tricep stretch
Couch Stretch
W/ BB
OHS-5
Snatch Balance - 5
Bergener warm up
A. Snatch
1-1-1-1-1
*work up to a heavy single
B. Snatch pulls
3-3-3-3-3
*at your heaviest weight hit today
| 1st | 85 | Katheryn Today! |
| Katheryn | 85 Rx | | | Vince | 10:00am...3 2 1 GO! | | Scott W | 10:00am...3 2 1 GO! | | Cammon | 10:00am...3 2 1 GO! | | Amy B | 10:00am...3 2 1 GO! |
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WARM UP 6/15/19
Warm Up: Check In
FOAM ROLL- Calves, Lats, Traps, Hamstrings, Glutes
Upon Arrival-Bike 20 calories
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GROUP WARM UP
Shuttle Jog-2 mins
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Barbell Good Morning-20 reps
Fire Hydrants-10 reps R/L
Donkey Kicks-10 reps R/L
Plank-30 secs
Glute Bridges w/ Barbell on Hips-15 reps
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Clean Grip Deadlift-5 reps
Hang Clean High Pull-5 reps
Hang Powerclean-5 reps
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Scap Pulls-10 reps
Arch Hollows-10 reps
KTC or TTB-5 reps
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Brief metcon and warm up clean to starting weight
COOLDOWN
Overhead Stretch-2 mins R/L
Seated Forward Fold-2 mins
| Steve J | Yes | | | Vince | 10:00am...3 2 1 GO! | | Scott W | 10:00am...3 2 1 GO! | | Cammon | 10:00am...3 2 1 GO! | | Amy B | 10:00am...3 2 1 GO! |
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was KAREN 4/12/19 on Apr 12,2019 (64 days ago)
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