WOD Blog
 | Wed, Aug 19 2015 |  |
 | Welcome: Tracie & Brandon He |
| WEIGHTLIFTING RESET 3/27/17 | 8/19/15 Metcon | WARM UP 2/23/17 |
WEIGHTLIFTING RESET 3/27/17
(Weight)
A1. Weighted Strict Pull Up
5-5-5-5-5-5-Max rep bdwyt strict
A2. Weighted Strict Ring Dip
5-5-5-5-5-5-Max rep bdwyt strict
If you cannot do weighted Pull Ups or Ring Dips
(option 1) 7 sets each of Max reps Bdwyt
(option 2) Band assisted and scale to Matador or Push Ups
| Spencer Da | 10 Rx | | | Jared A | 35# Rx | | | Sterling | #15 Rx | I did #20 on pull-ups, but not on dips. | | Dave N | BW Rx | I'M BACK!!! | | Jacob L | #55 for 5, #75 for 3 Rx | | | Scott B | BW Rx | | | Mike S | #25 Rx | #25 for last 3 sets of both | | Jacob W | body weight Rx | Strict Focus |
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8/19/15 Metcon
(Time, Rx2)
21-15-9 reps for time of
Thruster
Lateral Burpee
GOAL: Finish under 6 mins CAP off at 9 mins
Rx2: 115#/75#
Rx: 95#/65#
Int: 65#/35#
| 1st | 8:26 Rx | Jasmine Wed, Aug 19, 2015 | | 2nd | 8:37 Rx | Saori Wed, Aug 19, 2015 | | 3rd | 9:00 Rx | Carolyn Wed, Aug 19, 2015
Katriel-Maria Wed, Aug 19, 2015 | | 1st | 5:33 Rx | Seth B Wed, Aug 19, 2015 | | 2nd | 6:36 Rx | Jacob W Wed, Aug 19, 2015 | | 3rd | 6:58 Rx | Jacob L Wed, Aug 19, 2015 |
| Spencer Da | 9:00 | left elbow pain intermediate | | Tracie | 8:35 | Crushed it!! | | Katriel-Maria | 9:00 Rx | DNF: made it through 6/9 thrusters. Guess I know where my weaknesses are! | | Cherise | DNF | 65#, knee pushups | | Jared A | 8:24 Rx | #1 babaaa!!! | | Sterling | 9:00 | I did #75 lbs and only got through 5 burpees on the set of 9. | | Dave N | 9:00 | 8 burps of 15's | | Jacob L | 6:58 Rx | | | Saori | 8:37 Rx | Super hard....(I say this everyday....) | | Carolyn | 9:00 Rx | 55 reps | | Seth B | 5:33 Rx | Couldn't move fast through burpees | | Scott B | 9:00 | 15-9-5 scheme at 75# and that kicked my butt. | | Grant G | 9:00 Rx | 2 rounds done | | Todd N | 7:40 Rx | I love that Seth and I shaved on the same day!! | | Erik P | 9:00 Rx | dnf: 4/9 thrusters | | Mike S | 9:00 Rx | DNF: finished last thrusters | | Jacob W | 6:36 Rx | | | Jasmine | 8:26 Rx | |
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WARM UP 2/23/17
(No Results Tracked)
FOAM ROLL: Hamstrings, Glutes, Forearms,Chest
3 rounds of
Jump Rope or Jumping Jacks-20 reps
Hollow rocks (floor)-10 reps
Sit Ups-10 reps
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Push Ups-10 reps
Ring Rows-10 reps
Dips-5 reps
Strict Pull Ups-5 reps
Hanging leg raises-15 reps
False grip ring rows-10-15 reps
COOLDOWN
Banded Lat Stretch-2 mins R/L
Smash Traps Delts and Chest-2 mins
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