WOD Blog
 | Fri, Aug 21 2015 |  |
| METCON 8/21/15 | WEIGHTLIFTING 8/21/15 | WARM UP 8/21/15 |
METCON 8/21/15
(Time, Rx2)
For time!!
Run-100-200-300-400-500 m
Sit Up-10-20-30-40-50 reps
Ring Muscle Up-1-2-3-4-5 reps
GOAL: Finish under 16 mins CAP off at 20 mins.
Rx+: Sub TTB or GHD Sit Up to parallel, MUx2
Rx: Feet held with dumbbells
Rx2: Cut sit ups in half. End with 30 Flutterkicks for each round
Sub Strict Pull Up
| 1st | 14:11 Rx2 | Saori Fri, Aug 21, 2015 | | 2nd | 14:43 | Brenda L Fri, Aug 21, 2015 | | 3rd | 18:54 | Katriel-Maria Fri, Aug 21, 2015 | | 1st | 18:19 Rx | Jared A Fri, Aug 21, 2015 | | 2nd | 20:58 Rx | Jacob L Fri, Aug 21, 2015 | | 3rd | 15:45 Rx2 | Eric M Fri, Aug 21, 2015 |
| Spencer Da | 20:30 | strict pull ups and dips | | Jacob L | 20:58 Rx | 4 Ring MU and Bar MU rest | | Brenda L | 14:43 | band assited pullup | | Katriel-Maria | 18:54 | Blah blah | | Sterling | 18:58 Rx2 | pull ups | | Eric M | 15:45 Rx2 | | | Carolyn | 20:13 | RX except strict pull-ups | | Jared A | 18:19 Rx | Bar MU | | Saori | 14:11 Rx2 | | | Scott B | 20:00 Rx2 | Bar muscle-up |
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WEIGHTLIFTING 8/21/15
(Weight)
Spend first 20 mins of Class to work up to
Floor Press (Thumbs Grip)
5-5-5-5-5-5
Begin @ 70% of Bench Press Max build up from there goal is to hit 80-85% of Bench Press Max for 5
OR
Ring Push Ups-3 sets Max consecutive reps
| Spencer Da | 165 Rx | | | Jacob L | 245 Rx | | | Katriel-Maria | 115 Rx | Madie said my face turned purple so I didn't go heavier than that :) | | Carolyn | 90 Rx | |
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WARM UP 8/21/15
(Check In)
FOAM ROLL-Glutes,Calves,Chest,Delts
GROUP WARM UP
Mtn. Climbers-30 secs
Flutterkicks-30 secs
Monster Walks-50 ft
High Knees-50 ft
Butt Kickers-50 ft
Side Shuffles-50 ft
Jog-200 m
Push Ups-10-15 reps
COOLDOWN
Banded HIp Stretch w twist-2 mins R/L
Skin the Cat modified-2 mins
| Jacob L | Yes | | | Nathan L | Yes | | | Spencer Da | Yes | |
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