WOD Blog
 | Wed, Oct 21 2015 |  |
| WEIGHTLIFTING 10/21/15 | METCON 10/21/15 | WARM UP 10/21/15 |
WEIGHTLIFTING 10/21/15
(Weight)
Complex-6-8 sets
Push Press-1 rep
Push Jerk-1 rep
Split Jerk-1 rep
Do all 3 of these movements without re-racking the weight.
Begin at 70% of Push press max add weight to each set or stay between 65-75% and work on speed!
REST 2 mins between attempts
| 1st | 125 Rx | Brittany B Wed, Oct 21, 2015 | | 2nd | 100 Rx | Stephanie H Wed, Oct 21, 2015 | | 3rd | 75 Rx | Carolyn Wed, Oct 21, 2015 | | 1st | 155 Rx | Scott B Wed, Oct 21, 2015 | | 2nd | 135 Rx | Esai Wed, Oct 21, 2015 | | 3rd | 125 Rx | Charlie Wed, Oct 21, 2015 |
| Scott B | 155 Rx | 165# failed at Push Jerk | | Carolyn | 75 Rx | Focused on split jerk | | Brittany B | 125 Rx | | | Esai | 135 Rx | | | Stephanie H | 100 Rx | new PR | | Charlie | 125 Rx | |
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METCON 10/21/15
(Rounds, Rx2, Rx3)
EMOM for ALAP
Double Unders-21 reps
TTB-7 reps
Pushball-9 reps
GOAL: Get to round 10, CAP off at 20 mins
Rx+: 30#/10'-20#/9'
Rx: 20#/10'-14#/9'
Rx2: 14#/9'-10#/8' Sub Jump Rope High Knees, KTC
Rx3: 14#/9'-10#/8' Singles x2, Sub Sit Ups,
| 1st | 20 Rx2 | Stephanie H Wed, Oct 21, 2015 | | 2nd | 5 Rx2 | Carolyn Wed, Oct 21, 2015 | | 3rd | 5 | Brittany B Wed, Oct 21, 2015 | | 1st | 1 Rx | Scott B Wed, Oct 21, 2015 | | 2nd | 11 Rounds Rx3 | Charlie Wed, Oct 21, 2015 | | 3rd | 6 | Esai Wed, Oct 21, 2015 |
| Carolyn | 5 Rx2 | But did TTB | | Brittany B | 5 | High Knees, 14# | | Esai | 6 | sub DU for Lat jumps | | Stephanie H | 20 Rx2 | | | Charlie | 11 Rounds Rx3 | Between Rx2 and Rx3 | | Scott B | 1 Rx | Continued for 5-6 more rounds, but not again under 1 min |
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WARM UP 10/21/15
(No Results Tracked)
FOAM ROLL-Traps,Delts,Mid back and Lats
GROUP WARM UP
Jump Rope-2 mins
Side Plank-20 secs
Flutterkicks-20 secs
Floor Hollow Rocks-20 secs
Hanging Hollow Rocks-20 secs
TTB or KTC-20 secs
Band Face Pulls
Press Complex-3-5 of each
COOL DOWN
Band OH Stretch-2 mins R/L
Smash Delts and Chest-2 mins R/L
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