WOD Blog
 | Fri, Oct 9 2015 |  |
 | Welcome: Derek N |
| WEIGHTLIFTING 10/9/15-10/10/16-11/6/17 | METCON 10/9/15 | WARM UP 10/9/15 |
WEIGHTLIFTING 10/9/15-10/10/16-11/6/17
(Weight)
Week 2 (Undulating 5 week)
Back Squat
2-2-2-2-2-2-2
Begin at 80% add weight to each set
Pause in bottom for 3-5 secs for each.
| 1st | 283 Rx | Thayna Fri, Oct 9, 2015 | | 2nd | 225 Rx | Cherise Fri, Oct 9, 2015 | | 3rd | 195 Rx | Katriel-Maria Fri, Oct 9, 2015 | | 1st | 240 Rx | Carl Fri, Oct 9, 2015 | | 2nd | 215 Rx | Scott B Fri, Oct 9, 2015 |
| 1st | 283 Rx | Thayna Fri, Oct 9, 2015 | | 2nd | 253 Rx | Emily M Mon, Nov 6, 2017 | | 3rd | 225 Rx | Melissa D Mon, Nov 6, 2017
Cherise Fri, Oct 9, 2015 | | 1st | 405 Rx | Kalani Mon, Nov 6, 2017 | | 2nd | 358 Rx | Todd N Mon, Nov 6, 2017 | | 3rd | 335 Rx | Jonathan K Mon, Oct 10, 2016 |
| Katriel-Maria | 195 Rx | | | Cherise | 225 Rx | | | Carolyn | 135 Rx | 140x1 | | Carl | 240 Rx | | | Scott B | 215 Rx | 135, 155, 175, 205, 215# | | Thayna | 283 Rx | |
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METCON 10/9/15
(Weight, Rx2)
With a 13 min timer running
100-Double Unders
75-Goblet Walking Lunges
50-TTB
12-C&J You choose the weight. You may add or reduce weight.
GOAL: Move 2000#/1300#
Rx+: Front Rack Walking Lunges holding 2 KB's 35#/26#
Rx: 53#/35#
Rx2: Sub BW lunges, lateral hops, KTC
| 1st | 1370 Rx | Katriel-Maria Fri, Oct 9, 2015 | | 2nd | 1125 Rx | Carolyn Fri, Oct 9, 2015 | | 3rd | 975 Rx | Stephanie H Fri, Oct 9, 2015 | | 1st | 2905 Rx | Seth B Fri, Oct 9, 2015 | | 2nd | 1375 Rx | Esai Fri, Oct 9, 2015 | | 3rd | 1175 Rx | Lucas Fri, Oct 9, 2015 |
| Mia | 575 Rx | | | Lucas | 1175 Rx | | | Derek N | 495 Rx | | | Carl | 270 Rx | | | Katriel-Maria | 1370 Rx | | | Esai | 1375 Rx | | | Stephanie H | 975 Rx | | | Carolyn | 1125 Rx | | | Seth B | 2905 Rx | Rx+ DB KB were hard | | Thayna | 250 Rx | |
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WARM UP 10/9/15
(No Results Tracked)
FOAM ROLL-Calves,Traps,Quads,Glutes
GROUP WARM UP
Jump Rope-2 mins
Air squats-20 reps
Hip Rotations-20 reps R/L
Praying Pose-30 secs
w barbell
GM-5 reps
Back Squat-5 reps
Bent Over row-5 reps
3 position clean-2-3 reps at each
Press Complex-3 reps of each
COOLDOWN
Modified Hurdlers Stretch-2 mins R/L
Couch Stretch-1 min R/L
Smash Traps and Calves-2 mins
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