WOD Blog
 | Thu, Oct 1 2015 |  |
 | Happy Birthday: Nichole & Steve Jo & Harrison W |
| WEIGHTLIFTING 10/1/15-10/3/16-10/30/17 | METCON 10/1/15 | Partner WOD #4 10/1/15 | WARM UP 11/6/17 | Other Results |
WEIGHTLIFTING 10/1/15-10/3/16-10/30/17
(Weight)
Back Squat (Week 1 of 5 Undulating rep scheme 10-2-8-4-Max)
10-10-10-10-MR
Begin at 60% add weight to each set.
Max Rep set pause for 1-2 sec in bottom of squat for each rep
| 1st | 135 Rx | Saori Thu, Oct 1, 2015 | | 2nd | 125 Rx | Katriel-Maria Thu, Oct 1, 2015 | | 3rd | 115 Rx | Anna H Thu, Oct 1, 2015 | | 1st | 290 Rx | Charles G Thu, Oct 1, 2015 | | 2nd | 255 Rx | Jonathan K Thu, Oct 1, 2015 | | 3rd | 245 Rx | Tanner H Thu, Oct 1, 2015 |
| 1st | 205 Rx | Emily M Mon, Oct 30, 2017 | | 2nd | 185 Rx | Cherise Mon, Oct 30, 2017 | | 3rd | 155 Rx | Alicia B Mon, Oct 3, 2016
Rachel T Mon, Oct 3, 2016 | | 1st | 350 Rx | Travis R Mon, Oct 3, 2016 | | 2nd | 315 Rx | Nick Mon, Oct 30, 2017 | | 3rd | 295 Rx | Todd N Mon, Oct 30, 2017 |
| Jonathan K | 255 Rx | | | Carl | 155 Rx | 4x10, 1x12 | | Katriel-Maria | 125 Rx | felt heavier than i anticipated towards those end reps. man it's been awhile. | | Scott B | 135 Rx | 1x6 95# | | Saori | 135 Rx | I should have added 10lb more. I was scared. | | Charles G | 290 Rx | | | Diane | 55 Rx | form form form work | | Charlie | 185 Rx | | | Christopher G | 175 Rx | | | Anna H | 115 Rx | | | Tanner H | 245 Rx | |
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METCON 10/1/15
(Reps, Rx2)
3 rounds for MAX reps of
Thruster-1 min
TTB-1 min
Push Ups-1 min
Alt DB Snatch-1 min
REST 1 min
GOAL: 200 reps+
Rx+: 95#/65#,Sub KTE, Ring Dips, 70#/40#
Rx: 75#/55#, 55#/35#
Rx2: 55#/35#, 35#/20#, Sub Incline Push Ups,KTC
| 1st | 179 Rx | Katriel-Maria Thu, Oct 1, 2015 | | 2nd | 160 Rx | Saori Thu, Oct 1, 2015 | | 1st | 213 Rx | Charles G Thu, Oct 1, 2015 | | 2nd | 132 Rx | Scott B Thu, Oct 1, 2015 | | 3rd | 126 Rx+ Rx | Jonathan K Thu, Oct 1, 2015 |
| Jonathan K | 126 Rx+ Rx | RX+ | | Katriel-Maria | 179 Rx | | | Scott B | 132 Rx | | | Saori | 160 Rx | | | Charles G | 213 Rx | | | Shaan K | 151 Rx2 | |
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Partner WOD #4 10/1/15
(Time, Rx2)
In teams of 2 perform
6 rounds for MAX team reps of
Couplet #1
Thruster- 1 min
TTB-1 min
Couplet #2
Alt DB Snatch-1 min
Push Ups-1 min
REST 1 min
Instructions: With your partner decide what Couplet you will do each round. You may switch Couplets every round.
GOAL: 400 reps+
Rx+: 95#/65#,Sub KTE, Ring Dips, 70#/40#
Rx: 75#/55#, 55#/35#
Rx2: 55#/35#, 35#/20#, Sub Incline Push Ups,KTC
| Diane | 363 reps with Charlie Rx2 | Because we can | | Charlie | 363 Rx2 | | | Todd N | 426 Rx | Alex Pearson |
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WARM UP 11/6/17
(No Results Tracked)
FOAM ROLL-Quads,Back,Glutes,Calves-30-60 secs per muscle group
GROUP WARM UP
3 min AMWAP
Jump Rope-30 secs
Burpee-15 secs
Air Squats-15 secs
-----------------------------
Praying Pose to hammy-30 secs
Hip Rotations-20 R/L
Ankle Rotations-20 R/L
Spiderman to hammy-20 secs of each position R/L
Barbell GM/Back squat-12 reps
Deadlift-8 reps
COOLDOWN-
Banded Hip Stretch w twist-2 mins R/L
Planned: Mon,Nov6,2017 Mon,Oct30,2017 Mon,Oct10,2016 Mon,Oct3,2016 Thu,Oct1,2015
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