WOD Blog
 | Mon, Sep 21 2015 |  |
| Weightlifting 9/21/15 | Metcon 9/21/15 | WARM UP 9/21/15 |
Weightlifting 9/21/15
(Weight)
Push Press
10-5-3-2-2-1-1-1-1
Spend 20 mins to build to new 1RM
10-Bar
5-50%
3-75%
2-85%
1-90%
1-Begin attempts
| 1st | 135 Rx | Saori Mon, Sep 21, 2015
Katriel-Maria Mon, Sep 21, 2015 | | 2nd | 125 Rx | Rachel Mi Mon, Sep 21, 2015 | | 3rd | 90# 1rm Rx | Tracie Mon, Sep 21, 2015 | | 1st | 265 Rx | Jonathan K Mon, Sep 21, 2015 | | 2nd | 245 Rx | Jacob W Mon, Sep 21, 2015 | | 3rd | 220 lbs Rx | Robbie Mon, Sep 21, 2015 |
| David E | 175 Rx | | | Katriel-Maria | 135 Rx | got scared of 140. Mental blocks back up..time to tear them down. | | Tracie | 90# 1rm Rx | | | Jonathan K | 265 Rx | | | Diane | 75 Rx | attempted 80 two tries...next time | | Jared A | 195 Rx | | | Esai | 195 Rx | New PR! | | Sterling | 180 Rx | :) | | Robbie | 220 lbs Rx | Slight dip at the end | | Saori | 135 Rx | Failed on #140 | | Jacob W | 245 Rx | | | Christopher G | 150 Rx | | | Charlie | 165 Rx | | | Hilo | 185 Rx | | | Jared F | 195 Rx | | | Seth m | 175 Rx | | | Rachel Mi | 125 Rx | new 1 rep max |
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Metcon 9/21/15
(Time, Rx2)
5 rounds for time of
20-Wallballs
15-Hang power cleans
10-Box Jumps
Run-200 m
GOAL: Finish under 18 mins CAP off at 21 mins
Rx+: 30#/10'-20#/9', 135#/95#, 24'/20'
Rx: 20#/10'-14#/9', 95#/65#, 24'/20'
Rx2: 14#/9'-10#/8', 65#/35#, 20'
| 1st | 4 RDs +6 wall balls Rx2 | Tracie Mon, Sep 21, 2015 | | 2nd | 21 Rx2 | Diane Mon, Sep 21, 2015 | | 3rd | 21:00 Rx2 | Brittany B Mon, Sep 21, 2015 | | 1st | 15:10 Rx | Robbie Mon, Sep 21, 2015 | | 2nd | 17:53 Rx | David E Mon, Sep 21, 2015 | | 3rd | 19:52 Rx | Jonathan K Mon, Sep 21, 2015 |
| David E | 17:53 Rx | | | Tracie | 4 RDs +6 wall balls Rx2 | 10# ball 55 # cleans | | Brittany B | 21:00 Rx2 | 14#/9, 45#, 20' - 4 Rounds | | Scott B | 21:00 Rx | 4 rounds minus 200m run | | Jonathan K | 19:52 Rx | | | Diane | 21 Rx2 | finished wallballs of 5th round then ran out of time. | | Esai | DNF | only did 4 rounds.. | | Sterling | 21 | I did RX weight, but only WB of 4th round. | | Robbie | 15:10 Rx | At far end of the rig, farthest from door | | Saori | 17:29 | #65, #14, step ups due to calf injury | | Jared A | 20:21 Rx2 | | | Jacob W | 21:00 Rx | Time expire on rnd 5 run | | Christopher G | 21:00 Rx | 75 lb power clean | | Charlie | 21:30 Rx2 | I finished all 5 rounds | | Seth m | 20:00 Rx | |
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WARM UP 9/21/15
(No Results Tracked)
FOAM ROLL-Quads,Calves,Lats,Traps
GROUP WARM UP
Band Pull Aparts/Passthroughs-20-30
Jog-200 m
Jumping Jacks-20 reps
Wallballs-10 reps
w barbell
GM-10
Barbell Row-10
2 position clean-10
COOL DOWN
Couch Stretch w Samson Stretch-2 mins R/L
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