WOD Blog
 | Wed, Nov 25 2015 |  |
 | Welcome: Keith C |
| METCON 11/25/15 | WEIGHTLIFTING 11/25/15 | WARM UP 11/25/15 | COMPETITORS WOD 11/25/15 |
METCON 11/25/15
(Reps, Rx+, Rx2, Rx3)
15 min AMRAP of
Shoulder to Overhead-3-5-7-9-11-13-15-17-19 etc.
Double Unders-25 reps
GOAL: Finish over 300 reps
Rx+: 135#/95#
Rx: 115#/75#
Rx2: 85#/55#, Sub Lateral Hops
Rx3: 55#/35#, Sub Singles x2
| 1st | 419 Rx | Katriel-Maria Wed, Nov 25, 2015 | | 2nd | 280 Rx2 | Sandra D Wed, Nov 25, 2015 | | 3rd | 205 Rx2 | Cherise Wed, Nov 25, 2015 | | 1st | 391 Rx | Todd N Wed, Nov 25, 2015 | | 2nd | 377 Rx | John Lu Wed, Nov 25, 2015 | | 3rd | 373 Rx | Charles G Wed, Nov 25, 2015 |
| David E | 287 Rx | | | Scott Chr | 260 Rx | | | Charles G | 373 Rx | | | Jonathan K | 343 Rx | | | Diane | 480 Rx3 | jumped 50 singles x 8 | | Charlie | 560 Rx3 | In between Rx2 and Rx3 I did 85 pounds over head. The 50 singles | | Tyler M | 244 At 95 LBs Rx | | | Logan | 324 Rx2 | | | Sandra D | 280 Rx2 | | | Eric M | 328 Rx | #95 overhead | | Nathan L | 244 Rx | single unders only | | Scott B | 160 Rx2 | 95# + double unders | | Katriel-Maria | 419 Rx | | | Cherise | 205 Rx2 | 75#, 10 du/round (3 singles, 1 du pattern) | | Brian C | 349 Rx | | | Jared A | 280 Rx2 | Been gone a month | | Benjamin Ru | 173 Rx2 | | | Spencer Ch | 287 Rx | | | John Lu | 377 Rx | All DUs unbroken | | Todd N | 391 Rx | | | Julia Goldst | 419 | 55# from rack | | Carl | 311 Rx | 95# but DUs | | Spencer Da | 340 Rx2 | 95lbs |
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WEIGHTLIFTING 11/25/15
(Weight)
REMEMBER ONLY 1 WOD AT 9AM THURSDAY!
You picked one of these to focus on for the next 5 weeks (week 4 of 5)
Shoulder Press
Bench Press or
Floor Press
5-5-5-5-5
Use 75% of 1RM for 5-7 Straight Sets Mix Grips
WE MAX NEXT WEDNESDAY!!!
| 1st | 115 Rx | Cherise Wed, Nov 25, 2015 | | 2nd | 90 Rx | Sandra D Wed, Nov 25, 2015 | | 3rd | 45 Rx | Diane Wed, Nov 25, 2015 | | 1st | 225 Rx | Jonathan K Wed, Nov 25, 2015
Scott Chr Wed, Nov 25, 2015 | | 2nd | 165 Rx | Carl Wed, Nov 25, 2015 | | 3rd | 155 Rx | Charlie Wed, Nov 25, 2015 |
| Carl | 165 Rx | | | Scott Chr | 225 Rx | | | Diane | 45 Rx | anything overhead-ugg. | | Jonathan K | 225 Rx | | | Charlie | 155 Rx | Bench | | Sandra D | 90 Rx | | | Cherise | 115 Rx | |
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WARM UP 11/25/15
(No Results Tracked)
FOAM ROLL/SMR-Calves,Upper back, Delts and Chest
GROUP WARM UP
Band Pull Aparts/Passthroughs-20-30
Jumping Jacks-50 reps
Side Plank-20 secs R/L
Press Complex-5 of each
Double Unders or Side to Side Hops-50 reps
COOL DOWN
Lateral Opener- 2 mins
Tricep/Shoulder Smash w lacrosse ball-2 mins
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COMPETITORS WOD 11/25/15
(Reps, Rx+)
Hybrid of Wednesday & Thursday
A. EMOM for 24 mins
EVENS
Powersnatch-3 reps @65% of 1RM
HSPU-3 reps
ODDS
Powerclean-3 reps @65% of 1RM
CTB Pull Up-3 reps
B. Collect
2 mins in L-Sit Position
50-Good Mornings (95#/65#) pause in bottom for 2 secs hold arch!
75-Band Pull Aparts
C. AMRAP in 15 mins of
Shoulder to Overhead-3-5-7-9-11-13-15 etc
(135#/95#)
Double Unders-25 reps(unbroken)
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