WOD Blog
 | Mon, Oct 5 2015 |  |
| WEIGHTLIFTING 10/5/15 | METCON 10/5/15 | WARM UP 10/5/15 |
WEIGHTLIFTING 10/5/15
(Weight)
Deadlift (week 2 of 6)
5-5-5-5-5
Begin at 70% add weight to each set. Beat what you did last week then perform 1-2 Max rep sets of RDL using 75%-65% of what you did for 5RM.
RDL Drop sets
75%-Aim for 8+ reps
65%-Aim for 12+ reps
| 1st | 270 Rx | Thayna Mon, Oct 5, 2015 | | 2nd | 245 Rx | Victoria Mon, Oct 5, 2015
Cherise Mon, Oct 5, 2015 | | 3rd | 215 Rx | Saori Mon, Oct 5, 2015 | | 1st | 405 Rx | Brad Le Mon, Oct 5, 2015 | | 2nd | 385 Rx | Jonathan K Mon, Oct 5, 2015 | | 3rd | 350 x 5 Rx | Tyler B Mon, Oct 5, 2015 |
| Jonathan K | 385 Rx | Herman wasn't here... :( | | Keltzie | 205 Rx | | | Tracie | 155 Rx | | | Stephanie H | 15 Rx | | | Carolyn | 165 Rx | drop 125x10 | | Saori | 215 Rx | Reset with breath, back straight, bottom slightly higher than clean | | Cherise | 245 Rx | 175x15 drop | | Seth B | 310 Rx | PClean & PJerk- 320 hit the clean but missed the jerk twice!!! Ahh | | Carl | 275 Rx | | | Tyler B | 350 x 5 Rx | | | Diane | 145 Rx | | | Thayna | 270 Rx | | | Charlie | 225 Rx | | | Jacob W | 335 x 5 Rx | no roman deads | | Victoria | 245 Rx | | | Seth m | 295 Rx | | | Brad Le | 405 Rx | | | Scott B | 255 Rx | | | Brittanee | 95# Rx | DLs terrify me. Need to work on form. |
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METCON 10/5/15
(Reps, Rx2)
'Running Bear'
5-3 min rounds of
Run-300 m with time remaining
Bear Complex*
1-Powerclean
1-Front Squat
1-Push Press
1-Back Squat
1-Push Press
*Repeat this complex as many time as possible without dropping barbell until next round.
GOAL: Finish at least 15 rounds of Bear Complex
Rx+: 165#/115#
Rx: 115#/75#
Rx2: 65#/35#
| 1st | 20 Rx | Katriel-Maria Mon, Oct 5, 2015 | | 2nd | 17 Rx | Saori Mon, Oct 5, 2015 | | 3rd | 15 Rx | Keltzie Mon, Oct 5, 2015 | | 1st | 29 Rx | Jacob W Mon, Oct 5, 2015 | | 2nd | 24 Rx | John Lu Mon, Oct 5, 2015 | | 3rd | 22 Rx | Seth m Mon, Oct 5, 2015 |
| Jonathan K | 8 Rx | 8 rounds Rx+, no rounds in 4th round, too much running | | Nathan L | 10 Rx | | | Keltzie | 15 Rx | | | Bob | 15 Rx | 165# Rx+ | | Tracie | 11rds | 45# | | Katriel-Maria | 20 Rx | and then i collapsed in a puddle of sweat and didn't move for ten minutes. it was fun. | | Carolyn | 5 Rx | | | Saori | 17 Rx | | | Seth B | 19 | used 165# subbed 400 m row | | Tyler B | 17 Rx | | | Spencer Ch | 16 rds Rx | | | Esai | 11 | because no | | Thayna | 6 Rx2 | | | John Lu | 24 Rx | | | Charlie | 11 reps Rx | | | Jacob W | 29 Rx | | | Seth m | 22 Rx | | | Ivette | 11 Rx2 | | | Brad Le | 18 Rx | | | Scott B | 10 Rx2 | 95# | | Brittanee | 15 Rx2 | @55# | | Tanner H | 17 Rx | | | Anna H | 11 Rx2 | 65lbs |
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WARM UP 10/5/15
(No Results Tracked)
FOAM ROLL-Hamstrings,quads,traps,midback
GROUP WARM UP
Jog-400 m
GM-30 secs
Plank-30 secs
Band Pull Aparts-30 reps
Samson Stretch-30 secs R/L
Bear complex w barbell-2x
COOLDOWN
Band Hamstring or partner stretch-2 mins R/L
Smash Traps,forearms and delts-2 mins
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