WOD Blog
 | Fri, Oct 16 2015 |  |
 | Happy Birthday: Itzel |
| WEIGHTLIFTING 10/16/15 | METCON 10/16/15 | WARM UP 10/16/15 |
WEIGHTLIFTING 10/16/15
(Weight)
Back Squat
8-8-8-8-8
Begin at 80% add weight to each set.
| 1st | 155 Rx | Mikayla Fri, Oct 16, 2015 | | 2nd | 125 Rx | Ashley Al Fri, Oct 16, 2015
Stephanie H Fri, Oct 16, 2015 | | 3rd | 100 Rx | Carolyn Fri, Oct 16, 2015 | | 1st | 325 Rx | Seth B Fri, Oct 16, 2015 | | 2nd | 235 Rx | David E Fri, Oct 16, 2015 | | 3rd | 205 Rx | Mike S Fri, Oct 16, 2015 |
| Brittany B | 65# Rx | 245#... I'm coming for you! | | Carolyn | 100 Rx | Sickooo today! | | Seth B | 325 Rx | 9 reps extra fat today | | Mike S | 205 Rx | | | Stephanie H | 125 Rx | | | Ashley Al | 125 Rx | | | Mikayla | 155 Rx | 80% for 8, hit that goal. | | David E | 235 Rx | |
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METCON 10/16/15
(Time, Rx2, Rx3)
25-20-15-10-5 reps for time of
Thruster
Rower or Box jumps
GOAL: Finish under 12 mins CAP off at 16 mins
Rx+: 115#/75#, 30''/24''
Rx: 95#/65#, 24''/20''
Rx2: 75#/55#. 20''
Rx3: Sub Push Press, Step Ups 20''
| 1st | 16:00 + Rx | Mikayla Fri, Oct 16, 2015 | | 2nd | 11:40 Rx2 | Brittanee Fri, Oct 16, 2015 | | 3rd | 13:10 Rx2 | Stephanie H Fri, Oct 16, 2015 | | 1st | 8:48 Rx | Seth B Fri, Oct 16, 2015 | | 2nd | 11:21 Rx | Brad Le Fri, Oct 16, 2015 | | 3rd | 13:08 Rx2 | Mike S Fri, Oct 16, 2015 |
| Tracie | 13:40 Rx3 | | | Carolyn | 12:25 | 35#. step-ups.....sickooooo | | Brittany B | 10:44 Rx3 | 35# | | Brad Le | 11:21 Rx | Rower | | Seth B | 8:48 Rx | Rower | | Mike S | 13:08 Rx2 | 24' box jumps | | Mia | 12:44 Rx3 | | | Stephanie H | 13:10 Rx2 | | | Ashley Al | 13:30 Rx2 | | | Brittanee | 11:40 Rx2 | 55# thruster, step ups for 25, jumped for the rest | | Mikayla | 16:00 + Rx | Hit a huge mental wall when time was called, but decided to finish the dang workout anyway. |
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WARM UP 10/16/15
(No Results Tracked)
FOAM ROLL-Glutes,Quads,Hamstrings,Delts Traps
GROUP WARM UP
Row or Jump Rope-2 mins
Dynamic Plank-20 secs
Side Plank w Hip Dips-20 secs R/L
Hip Rotations-30 sec R/L
Air Squats-30 secs
Praying Pose-30 secs
Push Press-5 reps
Front Squat-5 reps
Thruster-5 reps
COOL DOWN
Couch Stretch-
Wall Stretch- 2 mins
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