WOD Blog
 | Tue, Sep 8 2015 |  |
| METCON 9/8/15 | WEIGHTLIFTING 9/14/15 | WARM UP 9/14/15 |
METCON 9/8/15
(Time, Rx2)
3 rounds for time of
21-Pull Ups
15-Box Jumps
9-Overhead Squat
GOAL: Finish Under 9 mins CAP at 11 mins
NO STEP UPS!
Rx+: 185#/115#, 30'/24', CTB Pull Up perform 15-12-7 reps
Rx: 135#/95#, 24'/20')
Rx2: Sub Front Squat 95#/65#, 20' STEP UPS ALLOWED.
| 1st | 8:59 Rx | Julia Goldst Tue, Sep 8, 2015 | | 2nd | 8:25 Rx2 | Sandra D Tue, Sep 8, 2015 | | 3rd | 8:34 Rx2 | Tracie Tue, Sep 8, 2015 | | 1st | 6:41 Rx | David P Tue, Sep 8, 2015 | | 2nd | 7:38 Rx | Seth B Tue, Sep 8, 2015 | | 3rd | 8:08 Rx | John Lu Tue, Sep 8, 2015 |
| Jacob L | 9:45 Rx | | | Eric M | 8:10 | #95 overhead | | Spencer Da | 12:10 | 95# overhead squat | | Carolyn | 9:35 Rx2 | Ring rows, box jumps, front squat taken from rack | | Tracie | 8:34 Rx2 | Ring Rows, step ups, 55# front squats | | Brenda L | 10:25 Rx2 | ring rows 55# front squat | | Seth B | 7:38 Rx | | | Sandra D | 8:25 Rx2 | Ring Rows | | Mike S | 10:51 Rx | | | David E | 12;00 Rx | Got to the last over heads, didn't finish. | | Diane | 10:45 Rx2 | round 1, 65 lb front squat, green band pull up. Round 2-3, 60 lb front squat, green/purple band pu | | John Lu | 8:08 Rx | | | Jacob W | 10:10 Rx | | | David P | 6:41 Rx | | | Julia Goldst | 8:59 Rx | | | Christopher G | 11:00 | pull ups | | Todd N | 8:09 Rx | | | Saori | 12:25 | 20 box jump, 65 over head, pu | | Scott B | 11:00 Rx2 | 75# |
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WEIGHTLIFTING 9/14/15
(Weight)
Push Press
2-2-2-2-2-2-2-2-MR*
Begin working 2's at 85% add weight to each set. Build to heavy 2RM then,
*Max rep set of Push Jerks with what you ended on for heaviest set of 2's on Push Press
| 1st | 170 Rx | Diane Mon, Sep 14, 2015 | | 2nd | 155x2 Rx | Cherise Mon, Sep 14, 2015 | | 3rd | 130x3 Rx | Katriel-Maria Tue, Sep 1, 2015 | | 1st | 265x2 Rx | Jonathan K Mon, Sep 14, 2015 | | 2nd | 235#x3 Rx | John Lu Tue, Sep 8, 2015 | | 3rd | 225 Rx | Jacob W Mon, Sep 14, 2015 |
| Jonathan K | 245x3 Rx | | | Jacob L | 215 X 3 Rx | | | Spencer Da | 145 Rx | 5 push jerks 145# | | Jared F | 165 Rx | | | Katriel-Maria | 125x1 Rx | bad day...chumbawumba | | Tracie | 75# MR8 Rx | | | Carolyn | 90x3 Rx | Elbows healing | | Mike S | 155 Rx | 4XPush Jerk w/165# | | David E | 165 Rx | | | John Lu | 235#x3 Rx | All sets from ground. | | Jacob W | 215#x3 Rx | | | Saori | 110 Rx | I think I could have done 115 |
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WARM UP 9/14/15
(Check In)
FOAM ROLL-Quads,Lats,Shoulders
GROUP WARM UP
Samson Stretch-15 sec R/L
Band Pass Throughs-10 reps
Band Pull Aparts-30 reps
then
2 rounds of
Burpees-20 secs
Plank-20 secs
GM-20 secs
Deadlift-20 secs
Hangcleans-20 secs
Push press-20 secs
COOL DOWN
Band Lat Stretch- 2 mins
Pigeon Stretch-2 mins
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