WOD Blog
 | Mon, Oct 12 2015 |  |
| METCON 10/12/15 | WEIGHTLIFTING 10/12/15 | WARM UP 10/12/15 |
METCON 10/12/15
(Rounds, Rx2)
AMRAP in 10 mins of
Double Unders-5-10-15-20-25-30-35-40-45-50 etc.
Mtn. Climbers-5-10-15-20-25-30-35-40-45-50. etc.
Athletic Burpee-7 reps each round
GOAL: Finish 8 rounds
(please score as 8 rounds+ reps vs 584 reps)
Rx: As written
Rx2: Sub Lateral Hops
| 1st | 10+80 Rx | McKenna P Mon, Oct 12, 2015 | | 2nd | 10 + 10 Rx | Stephanie H Mon, Oct 12, 2015 | | 3rd | 9+56 Rx | Katriel-Maria Mon, Oct 12, 2015 | | 1st | 11 Rx | Robbie Mon, Oct 12, 2015 | | 2nd | 9 +59 Rx | Charles G Mon, Oct 12, 2015 | | 3rd | 9 + 35 Rx | Mike S Mon, Oct 12, 2015 |
| Charles G | 9 +59 Rx | | | Phil | 6+75 Rx2 | | | Scott B | 5+16 Rx | | | Katriel-Maria | 9+56 Rx | | | Tracie | 7RDs+80 Rx | | | Eric M | 7 + 10 Rx | | | Sandra D | 6 Rx2 | | | Tyler M | 7 Rounds Even Rx | | | Mike r | 8+20 Rx | | | Saori | 7 + 60 Rx | Calves | | Carolyn | 6 + 98 Rx2 | burpees 5,10 etc did not stop at 7, lat hopes | | Carl | 6 + 35 Rx | Sub air squats for double unders | | Hannah Nie | 9+25 Rx | | | Mike S | 9 + 35 Rx | | | Stephanie H | 10 + 10 Rx | | | Tanner H | 8+12 Rx | | | Hilo | 7+35 Rx | lat hops | | McKenna P | 10+80 Rx | | | Diane | 6+70 Rx2 | lat hops | | Ashley Al | 6+30 Rx2 | | | Bronte | 6 Rx | | | Seth m | 8 rds plus 45 Rx | | | Georgia | 4 +9 | pvc jump | | Robbie | 11 Rx | | | Ivette | 6 Rx2 | Lat hops |
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WEIGHTLIFTING 10/12/15
(Time)
Deadlift
3-3-3-3-3-MR
Begin at 80% 1RM add weight to each set.
Same as last week perform a Max rep drop set of
RDL at 75% of what you ended with for your 3's
| 1st | 155 max Rx | Ivette Mon, Oct 12, 2015 | | 2nd | 165 x2 Rx | Georgia Mon, Oct 12, 2015 | | 3rd | 170 Rx | Stephanie H Mon, Oct 12, 2015 | | 1st | 295 lbs Rx | Seth m Mon, Oct 12, 2015
Carl Mon, Oct 12, 2015
Scott B Mon, Oct 12, 2015 | | 2nd | 315 Rx | Hilo Mon, Oct 12, 2015 | | 3rd | 325 Rx | Mike S Mon, Oct 12, 2015 |
| David E | 375 Rx | | | Scott B | 295 Rx | X3, backed to 245 X 4 RDL | | Carolyn | 185 Rx | 140x10 | | Saori | 230x3 Rx | | | Carl | 295 Rx | 2x3 | | Seth B | 435x5 Rx | 365-405-425-435x5-405-315x18 | | Mike S | 325 Rx | | | Tanner H | 385 Rx | last set of 3 | | Hilo | 315 Rx | | | Stephanie H | 170 Rx | | | Diane | 145 X 6 | max was 160 for deadlift | | Ashley Al | 165 max | 125x9 RDL | | Georgia | 165 x2 Rx | | | Ivette | 155 max Rx | | | Seth m | 295 lbs Rx | |
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WARM UP 10/12/15
(No Results Tracked)
FOAM ROLL-Hamstrings,quads,traps,midback
GROUP WARM UP
Jump Rope-2 mins
Athletic Burpees-30 secs
Mtn. Climbers-20 sec
Plank-30 secs
Band Pull Aparts-30 reps
Samson Stretch-30 secs R/L
W a barbell
GM-10 reps held at different positions
RDL-10 reps held at different positions
COOLDOWN
Band Hamstring or partner stretch-2 mins R/L
Smash Calves,forearms and delts-2 mins
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