WOD Blog
 | Wed, Oct 28 2015 |  |
 | Happy Birthday: Brad L |
| METCON 10/28/15 | WEIGHTLIFTING 10/28/15 | WARM UP 10/28/15 |
METCON 10/28/15
(Time, Rx2, Rx3)
(retest from 8/17/15)
5 rounds for time of
Powerclean-9 reps
TTB-12 reps
Push Ups-15 reps
GOAL: Finish under 13 min CAP off at 15 mins.
Rx+: Sub HSPU, 165#/115#
Rx: 125#/80#
Rx2: 75#/55#, Sub KTC
Rx3: 75#/55#, Sub Sit ups and Incline Push ups
| 1st | 10:49 Rx | McKenna P Wed, Oct 28, 2015 | | 2nd | 14:00 Rx | Carolyn Wed, Oct 28, 2015 | | 1st | 7:55 Rx | Seth B Wed, Oct 28, 2015 | | 2nd | 8:55 Rx | Charles G Wed, Oct 28, 2015 | | 3rd | 11:40 Rx | Esai Wed, Oct 28, 2015 |
| 1st | 9:24 Rx | Julia Goldst Mon, Aug 17, 2015 | | 2nd | 10:49 Rx | McKenna P Wed, Oct 28, 2015 | | 3rd | 13:02 Rx | Katriel-Maria Mon, Aug 17, 2015 | | 1st | 7:55 Rx | Seth B Wed, Oct 28, 2015 | | 2nd | 8:55 Rx | Charles G Wed, Oct 28, 2015 | | 3rd | 11:40 Rx | Esai Wed, Oct 28, 2015 |
| Jonathan K | 12:10 Rx | 135# ftw | | Esai | 11:40 Rx | | | Carolyn | 14:00 Rx | 9-9-12 | | Tyler M | 14:47 Rx2 | | | Scott B | 15:00 Rx2 | 95#, some KTE, 4+ rounds | | Charles G | 8:55 Rx | | | Seth B | 7:55 Rx | 135# PR by 1:41 seconds | | McKenna P | 10:49 Rx | | | Julia Goldst | 9:04 | Sub 9 cal row for PC | | Robbie | 14:00 Rx+ Rx | | | Hilo | 11:50 Rx | | | Joshua B | 13:06 Rx | | | Scott Chr | 11:58 Rx | |
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WEIGHTLIFTING 10/28/15
(Weight)
Push or Split Jerk
2-2-2-2-2-2-2
Perform dip w pause for 1 sec before standing back up and performing explosive rep,
Build to heavy 2 set following this tempo.
| Jonathan K | 255 Rx | | | Scott B | 170.5 Rx | | | Esai | 155 Rx | | | Carolyn | 80 Rx | workimg on split jerk form | | Tyler M | 165 x2 Rx | | | Charles G | 260 Rx | | | Robbie | 200 lbs x 2 Rx | | | Joshua B | 195 Rx | |
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WARM UP 10/28/15
(No Results Tracked)
FOAM ROLL-Traps,Lats,Forearms,Chest
GROUP WARM UP
Band Pull Aparts-30 reps
Band Pass Throughs-30 reps
Scap Push Ups-30 reps
Push Up Plank-30 secs
3 rounds of
Press Complex-3 each
GM-10-15 reps
3 Position Clean-3 each
COOL DOWN
Band OH Stretch-2 mins
Band Lateral Opener-2 mins
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