WOD Blog
 | Mon, Aug 24 2015 |  |
 | Happy Birthday: Emily M |
 | Welcome: Sandra D & Sarah K |
| METCON 8/24/15 | WEIGHTLIFTING 8/24/15 | WARM UP 8/24/15 | Other Results |
METCON 8/24/15
(Reps, Rx2)
AMRAP in 7 mins of
Wallball- 7 reps
Deadlift-7 reps
GOAL: 115 reps+
Rx+: 30#/10'-20#/9', 185#/115#
Rx: 20#/10'-14#/9', 135#/95#
Rx2: 14#/9'-10#/8', 95#/65#
| 1st | 126 Rx | Katriel-Maria Mon, Aug 24, 2015 | | 2nd | 122 Rx | Bronte Mon, Aug 24, 2015 | | 3rd | 107 Rx | Saori Mon, Aug 24, 2015 | | 1st | 168 Rx | Jacob L Mon, Aug 24, 2015 | | 2nd | 141 Rx | Seth B Mon, Aug 24, 2015 | | 3rd | 133 Rx | Brandon He Mon, Aug 24, 2015 |
| Jared F | 132 Rx | | | Eric M | 121 Rx | | | Scott B | 80 Rx | Walked across the gym to get to next movement | | Sandra D | 100 Rx2 | | | Jared A | 112 Rx | | | Brenda L | 124 Rx2 | I'm number #1 | | Joshua B | 71 Rx | | | Sarah K | 98 Rx2 | | | Cherise | 95 Rx | RX WOOT WOOT! | | Carolyn | 85 Rx | | | Saori | 107 Rx | Rx+ 115#, 20# | | Katriel-Maria | 126 Rx | | | Brandon He | 133 Rx | Rx+ BABY! | | Jacob L | 168 Rx | | | Seth B | 141 Rx | Rx+ | | Bronte | 122 Rx | Beastmode | | Diane | 91 Rx2 | 115 on deadlift . . | | Holly H | 144 | because i was competing with mike | | Charlie | 115 Rx | | | Jacob W | 126 Rx | | | Joslyn | 115# dead lift 20# wall ball; 91 reps Rx2 | | | Brittanee | 98 Rx2 | 75# DL | | Robbie | 107 Rx2 | | | Robert D | 84 Rx | | | Todd N | 112 Rx | Rx+ | | Tanner H | 57 Rx | Didn't eat enough... got lightheaded at 4 mins. |
|
WEIGHTLIFTING 8/24/15
(Weight)
Spend 20 mins to build to 5RM
Push Press
5-5-5-5-5-MR*
Begin at 70% of Estimated 1RM add weight to each set.
REST 2 mins between efforts.
*Max Consecutive Rep set-@60% with pause on dip for 1 sec on each rep. GOAL-12+
| 1st | 125 Rx | Cherise Mon, Aug 24, 2015
Katriel-Maria Mon, Aug 24, 2015 | | 2nd | 95 Rx | Saori Mon, Aug 24, 2015
Sarah K Mon, Aug 24, 2015
Brenda L Mon, Aug 24, 2015 | | 3rd | 90 Rx | Joslyn Mon, Aug 24, 2015
Carolyn Mon, Aug 24, 2015 | | 1st | 215 Rx | Jacob L Mon, Aug 24, 2015 | | 2nd | 205 Rx | Jacob W Mon, Aug 24, 2015 | | 3rd | 200# Rx | Todd N Mon, Aug 24, 2015 |
| Jared F | 145 Rx | | | Eric M | 145 Rx | | | Katriel-Maria | 125 Rx | 13 reps at 85# | | Scott B | 150 Rx | 155# for 3, 13 Max Rep 95# | | Jared A | 155 Rx | 95# @60% 15 reps | | Carolyn | 90 Rx | | | Brenda L | 95 Rx | | | Sandra D | 55 Rx | Working on overhead | | Joshua B | 165 Rx | | | Sarah K | 95 Rx | | | Cherise | 125 Rx | with ease! | | Saori | 95 Rx | Jerky press....Pause at the top to make sure the finishing | | Jacob L | 215 Rx | #155 for 14 | | Jacob W | 205 Rx | 14 reps 135# | | Joslyn | 90 Rx | for 22 | | Brittanee | 55 Rx | 17 reps | | Todd N | 200# Rx | Strict press 5 reps |
|
WARM UP 8/24/15
(Check In)
FOAM ROLL-Lower leg,quads,glutes
GROUP WARM UP
Samson Stretch-15 sec R/L
Spiderman to Hammy-15 secs R/L
HIp Rotations-15 secs R/L
Downward Dog-30 secs
Push Ups-30 secs
Band GM's-30 secs
Air Squats-10-15 reps
Deadlift-10-15 reps
Push Press-10 reps (REVIEW FRONT RACK/RECEIVING POSITION)
COOLDOWN
Banded Hip Stretch w partner-2 mins
Calf Smash w partner-
|
