WOD Blog
 | Wed, Nov 4 2015 |  |
| METCON 11/4/15 | WEIGHTLIFTING 11/4/15 | WARM UP 11/4/15 |
METCON 11/4/15
(Reps, Rx+, Rx2, Rx3)
AMRAP in 7 mins of
BURPEES!!!!!
GOAL: Finish over 90 reps
Rx+: Burpee Muscle Ups GOAL of 30 reps
Rx: Touch target 7' Above max reach
Rx2/Rx3: Sub Athletic Burpees
| 1st | 93 Rx | Hannah Nie Wed, Nov 4, 2015 | | 2nd | 87 Rx | Stephanie H Wed, Nov 4, 2015 | | 3rd | 81 Rx | Saori Wed, Nov 4, 2015 | | 1st | 125 Rx | Robbie Wed, Nov 4, 2015 | | 2nd | 115 Rx | Jonah Wed, Nov 4, 2015 | | 3rd | 110 Rx | Hilo Wed, Nov 4, 2015 |
| Scott Chr | 72 Rx | | | Carl | 76 Rx | | | Derek N | 66 Rx | | | Jonathan K | 59 Rx | | | Charles G | 94 Rx | | | Spencer Da | 74 Rx | | | Logan | 61 Rx | | | Bill | 55 Rx | | | Tracie | 66 4pm class Rx | 56 8am class | | Wade | 61 Rx | | | Nathan L | 43 Rx | | | Mike r | 82 Rx | | | Cherise | 33 Rx | Woohoo! Yay! Burpees! | | Carolyn | 66 Rx | | | Saori | 81 Rx | | | Stephanie H | 87 Rx | | | Hannah Nie | 93 Rx | | | Mike S | 95 Rx | | | Janalyn | 55 Rx | Rx!! Baby!!! | | Hilo | 110 Rx | | | Robbie | 125 Rx | | | Jonah | 115 Rx | |
|
WEIGHTLIFTING 11/4/15
(Weight)
Pick one of these to focus on for the next 5 weeks
Shoulder Press
Close Grip Bench Press or
Floor Press
7-7-7-7-7-MR*
Max consecutive rep set using 60% of 1RM with a pause at half way up
| 1st | 120 Rx | Cherise Wed, Nov 4, 2015 | | 2nd | 105 Rx | Katriel-Maria Wed, Nov 4, 2015 | | 3rd | 90 Rx | Saori Wed, Nov 4, 2015 | | 1st | 215 Rx | Scott Chr Wed, Nov 4, 2015
Jonathan K Wed, Nov 4, 2015 | | 2nd | 200 Rx | David E Wed, Nov 4, 2015 | | 3rd | 185 Rx | Nathan L Wed, Nov 4, 2015 |
| David E | 200 Rx | Close grip. | | Derek N | 7 Rx | | | Jonathan K | 215 Rx | | | Scott Chr | 215 Rx | Close grip | | Spencer Da | 135 Rx | | | Logan | 175 Rx | | | Nathan L | 185 Rx | | | Mike r | 155 Rx | | | Cherise | 120 Rx | 14 @ 90# | | Carolyn | 85 Rx | 3@ 90# MR 20 @ 55# | | Bill | 130 Rx | | | Katriel-Maria | 105 Rx | bench press | | Tracie | 80# Rx | Mr 22@45# | | Mike S | 125 Rx | 10 reps at 95 w/ pauses | | Linda | 55# Rx | Floor Press 15 MR | | Robbie | 145 lbs Rx | 11 max rep w/ pause | | Saori | 90 Rx | BP Close grip, 4@95, 7@90, 12@65 pause |
|
WARM UP 11/4/15
(No Results Tracked)
FOAM ROLL/STRETCH- Chest,Delts,Lats,Calves
GROUP WARM UP
Band Pull Aparts in Squat Stance-30 reps
Athletic Burpees-10 reps
Triangle Hops-30 reps
Burpee 2 for 1's w Hand Release-10 reps
Four Square Hops-30 reps
Burpee Tuck Jumps-10 reps
Push Up Plank-30 secs
then
Brief on Weightlifting work with partner
COOLDOWN:
Banded Bully/Hip Bridge with Internal Rotation Bias-2 mins
|
