WOD Blog
 | Thu, Sep 24 2015 |  |
 | Happy Birthday: Sara G & Lily Joh |
| WEIGHTLIFTING 9/24/15 | METCON 9/24/15 | WARM UP 9/24/15 |
WEIGHTLIFTING 9/24/15
(Weight)
Front Squat
5-3-3-2-2-1-1-1
Work up to new 1RM as I videotape you!!! :)
50%-5
65-75%-3's
80-85's-2's
90%-1
95%-1
Attempt new max
| 1st | 205 Rx | Cherise Thu, Sep 24, 2015 | | 2nd | 165 Rx | Saori Thu, Sep 24, 2015
Katriel-Maria Thu, Sep 24, 2015 | | 3rd | 125 Rx | Brittany B Thu, Sep 24, 2015 | | 1st | 360 Rx | Jonathan K Thu, Sep 24, 2015 | | 2nd | 275 Rx | David E Thu, Sep 24, 2015 | | 3rd | 230 Rx | Seth m Thu, Sep 24, 2015 |
| Seth m | 230 Rx | | | Jonathan K | 360 Rx | 5# PR believe it! | | Katriel-Maria | 165 Rx | could have gone heavier but cj pooped her butt | | Brittany B | 125 Rx | | | Cherise | 205 Rx | | | Saori | 165 Rx | Failed at 170 | | Emily Ba | 105 Rx | | | Holly R | 105 Rx | | | David E | 275 Rx | |
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METCON 9/24/15
(Reps, Rx2)
AMRAP in 15 mins of
Barbell Complex
5-Deadlift
5-Hangcleans
5-Front Squats
5-STO
then 1 attempt at Max consecutive Pull Ups
Rinse & Repeat
INSTRUCTIONS: You must complete the complex before being allowed to attempt pull ups.
Score is total number of pull ups performed.
GOAL: 100 reps/70 reps
Rx+: 135#/95# Sub CTB
Rx: 115#/75#
Rx2: 85#/55#, Sub Chin over bar hold count secs as reps.
| 1st | 35 Rx | Katriel-Maria Thu, Sep 24, 2015 | | 2nd | 51 Rx2 | Tracie Thu, Sep 24, 2015 | | 3rd | 15 Rx2 | Brittany B Thu, Sep 24, 2015 | | 1st | 124 Rx | Eric F Thu, Sep 24, 2015 | | 2nd | 104 Rx | Seth B Thu, Sep 24, 2015 | | 3rd | 100 Rx | Mike S Thu, Sep 24, 2015 |
| Seth m | 42 | sub ring rows due to shoulder | | Jonathan K | 57 Rx | who's going to do 100+? | | Katriel-Maria | 35 Rx | got 7 rounds...5 pull ups each round. stopped for a pee break in the middle. | | Tracie | 51 Rx2 | 55# chin up hold | | Brittany B | 15 Rx2 | 5 Rounds (3 sec hold)+ 10 | | Seth B | 104 Rx | I am | | Todd N | 70 Rx | | | Brian C | 89 Rx | | | Michael M | 91 Rx | | | Mike S | 100 Rx | | | Robson | 61 Rx | | | Erik P | 60 Rx | | | Eric F | 124 Rx | |
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WARM UP 9/24/15
(No Results Tracked)
FOAM ROLL-Quads,Glutes Traps,Mid back,Forearms
GROUP WARM UP-
3x
Jumping Jacks-15 reps
5-Deadlift
5-Hangcleans
5-Front Squat
5-STO
then
Hanging Hollow Rocks-30 secs
Pull Up-10-15
COOL DOWN-
Forearm Smash-2 mins
Banded OH stretch-2 mins R/L
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