WOD Blog
 | Fri, Nov 6 2015 |  |
| WEIGHTLIFTING 11/6/15 | METCON 11/6/15 | WARM UP 11/6/15 | Other Results |
WEIGHTLIFTING 11/6/15
(Weight)
Split Squat
12-12-10-10-8-8
Take from squat rack. Begin at 30% of best Back Squat build up in weight.
| 1st | 75 Rx | Brenda L Fri, Nov 6, 2015 | | 2nd | 60# Rx | Carolyn Fri, Nov 6, 2015 | | 3rd | 55# Rx | Linda Fri, Nov 6, 2015 | | 1st | 12@95&105, 10x2@115, 8@125&135 Rx | Scott Chr Fri, Nov 6, 2015 | | 2nd | 12 @ 45, 10 @ 95, 8@ 115 Rx | Nathan L Fri, Nov 6, 2015 |
| Brenda L | 75 Rx | 8 reps | | Nathan L | 12 @ 45, 10 @ 95, 8@ 115 Rx | | | Katie B | 12, 10 @ 40 8@ 45 Rx | | | Scott Chr | 12@95&105, 10x2@115, 8@125&135 Rx | | | Linda | 55# Rx | | | Carolyn | 60# Rx | 4-5x6 reps 35#, 55# 60# |
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METCON 11/6/15
(Reps, Rx+, Rx2, Rx3)
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 front squats
10 pull-ups
From 3:00-6:00
2 rounds of:
12 front squats
12 pull-ups
From 6:00-9:00
2 rounds of:
14 front squats
14 pull-ups
etc.
GOAL: Get to 16's
(Take barbell from ground)
Rx+: 95#/65# Sub Overhead Squat & CTB Pull Up
Rx: 95#/65#,
Rx2: 75#/55#, Sub Jumping Pull Ups, begin at 8s-10s-12s-14s
Rx3: 75#/55#, Sub Ring Rows, stay on 10's
| 1st | 10:30 Rx2 | Brenda L Fri, Nov 6, 2015 | | 2nd | 142 Rx3 | Carolyn Fri, Nov 6, 2015 | | 3rd | 128 Rx3 | Linda Fri, Nov 6, 2015 | | 1st | 174 Rx+ | Todd N Fri, Nov 6, 2015 | | 2nd | 207 Rx | Seth B Fri, Nov 6, 2015 | | 3rd | 176 Rx | Jonah Fri, Nov 6, 2015 |
| Scott Chr | 124 Rx | A little over half way through round of 14 | | Brenda L | 10:30 Rx2 | ring rows 55# | | Nathan L | finished first set of 14 @ 12:49 Rx2 | | | Katie B | 124 Rx3 | Ring rows 55# front squat | | Seth B | 207 Rx | Couldn't count the final rep of 16's... | | Cherise | 126 Rx3 | 55#, ring rows | | Todd N | 174 Rx+ | PR'ed 40 reps!!!!! | | Linda | 128 Rx3 | | | Carolyn | 142 Rx3 | 55#, ring rows | | Jason H | 182 Rx2 | I'm coming for you SCOTT!!! | | Jonah | 176 Rx | |
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WARM UP 11/6/15
(No Results Tracked)
FOAM-Quads,Glutes,Hamstrings,Lats,Forearms
GROUP WARM UP
Jump Rope or Row-2 mins
3 rounds
PVC OHS-5 reps
Split squat-10 reps
Hollow Rocks Hanging-20-30 reps
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Pull Ups-10-15 reps
Hip Rotations-20 R/L
COOL DOWN
Banded Hip Stretch-2 mins
Banded OH Stretch-2 mins
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