WOD Blog
 | Fri, Oct 23 2015 |  |
| METCON 10/23/15 | WEIGHTLIFTING 10/23/15 | WARM UP 10/23/15 | Other Results |
METCON 10/23/15
(Reps, Rx2, Rx3)
3 rounds for MAX reps of
Bench Press-1 min
Pull Ups-1 min
Dbl DB Push Press-1 min
KTE-1 min
Wallball-1 min
REST 1 min
GOAL: 250 reps+
Rx+: 185#/115#, Sub CTB PU, 55#/35# DB's, 30#/10'-20#/10'
Rx: 135#/85#, 35#/20# DB's, 20#/10'-14#/9'
Rx2: 95#/55#, Sub Band assist PU and KTC, 30#/20# 14#/9'-10#/8'
Rx3: 65#/35#, You choose weight single DB, 14#/9'-10#/8' PB, Sub Ring Rows and Sit Ups
| 1st | 218 Rx | Julia Goldst Fri, Oct 23, 2015 | | 2nd | 215 Rx | Katriel-Maria Fri, Oct 23, 2015 | | 3rd | 202 Rx | Thayna Fri, Oct 23, 2015 | | 1st | 240 Rx | Seth B Fri, Oct 23, 2015 | | 2nd | 213 Rx | Esai Fri, Oct 23, 2015 | | 3rd | 195 Rx | Jonah Fri, Oct 23, 2015 |
| Carl | 151 Rx2 | 115 bench, banded pull ups, rx everything else | | Scott B | 153 Rx | | | Esai | 213 Rx | | | Stephanie H | 275 Rx2 | | | Tom R | 168 Rx2 | | | Tracie | 251 Rx2 | | | Carolyn | 312 Rx2 | | | Tyler M | 165 Rx2 | | | Saori | 273 Rx2 | What? How the heck do we do KTC with band? Normal KTE. | | Katriel-Maria | 215 Rx | | | Seth B | 240 Rx | Rx+ | | Diane | 222 Rx2 | floor press instead of bench | | Charlie | 285 Rx2 | Floor press instead of bench | | Linda | 210 Rx3 | | | Thayna | 202 Rx | | | Julia Goldst | 218 Rx | RX+ except wall balls to 9 foot target | | Joslyn | 201 Rx2 | kipping pull ups | | Jonah | 195 Rx | except bench and PP | | Ashley Al | 201 Rx2 | |
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WEIGHTLIFTING 10/23/15
(Weight)
Back Squat(option 1)
3-3-3-3-3-MR-MR
Build up heavy 3RM. Begin at 70% of 1RM
*Using 70% perform 1-2 Max consecutive rep sets with a pause in the bottom and mid way up.
Back Squat(option 2)
12x3 reps staying between 60-70%
Focus on drive out of bottom, more experienced try 1 1/4's
REST 1 min after each set.
| 1st | 235 Rx | Cherise Fri, Oct 23, 2015 | | 2nd | 178 Rx | Katriel-Maria Fri, Oct 23, 2015 | | 3rd | 175 Rx | Saori Fri, Oct 23, 2015
Belinda Fri, Oct 23, 2015 | | 1st | 352 Rx | Seth B Fri, Oct 23, 2015 | | 2nd | 225 Rx | Carl Fri, Oct 23, 2015 | | 3rd | 215 Rx | Tyler M Fri, Oct 23, 2015
Esai Fri, Oct 23, 2015 |
| Belinda | 175 Rx | | | Carl | 225 Rx | 12x3 | | Scott B | 195 Rx | 3 rep drop set at 155# | | Esai | 215 Rx | | | Stephanie H | 130 Rx | | | Tom R | 115 Rx | working on depth | | Carolyn | 135 Rx | | | Tyler M | 215 Rx | | | Saori | 175 Rx | | | Katriel-Maria | 178 Rx | | | Seth B | 352 Rx | Missed 261 3 | | Diane | 75 Rx | back squats. . . | | Charlie | 205 Rx | | | Joslyn | 135 Rx | | | Jonah | 140x1 Rx | | | Ashley Al | 165 Rx | 10 reps at 115# 16 reps at 95# | | Brittanee | 165 Rx | Pause squats: 10@115#, 15@95# | | Cherise | 235 Rx | |
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WARM UP 10/23/15
(No Results Tracked)
FOAM ROLL-Glutes,Quads,Hamstrings,Chest, Delts
GROUP WARM UP
Jump Rope-2 mins
Band Pull Aparts-20-30 reps
Hip Rotations-30 secs R/L
Pray Pose-30 secs
Air Squats-30 secs
Samson Stretch-15 secs R/L
Push Ups-30 secs
Side Planks-20 secs R/L
COOL DOWN
Couch Stretch-2 mins R/L
Bilateral Shoulder Flexion-2 mins
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