WOD Blog
 | Sat, Nov 28 2015 |  |
 | Happy Birthday: Maria M |
| PARTNER WOD 11/28/15 | WARM UP 2/4/17 | WEIGHTLIFTING 11/30/15 |
PARTNER WOD 11/28/15
(Time, Rx+, Rx2, Rx3)
2 rounds of
Cluster-15 reps
CTB Pull Up-15 reps
then
3 rounds of
Front Squat-15 reps
Pull Up-15 reps
then
4 rounds of
Wallball-15 reps
Jump Pull Up-15 reps
GOAL: Finish under 20 mins CAP off at 25 mins
Rx+: 165#/115#, 30#/10'-20#/9'
Rx: 135#/95#, 20#/10'-14#/9'
Rx2: 95#/65#, Sub PC to PJ, 14#/9'-10#/8'
Rx3: 75#/55#, Sub HPC to PJ, Sub Jumping Pull Ups the whole time and Pushballs 14#/9'-10#/8'
| Scott Chr | 222 Rx | Apparently I don't know how to add. Got 10 rounds plus 12 reps |
|
WARM UP 2/4/17
(No Results Tracked)
FOAM ROLL- Full Body especially Quads, Glutes and Lats
GROUP WARM UP
Bike, Jump Rope OR Row-2-3 mins
-------------------------------------------
3 rounds of
Air Squats-20 secs
Kb swing or Db swing-20 secs
Hollow Rocks-20 secs
--------------------------------------------
Samson Stretch w Band Pull Aparts/Passthroughs-30 secs R/L
Hip Mob Drill-2 mins R/L
Review Cluster
COOL DOWN
Couch Stretch-2 mins
Banded OH Stretch-2 mins
|
WEIGHTLIFTING 11/30/15
(Weight)
Paused Front Squat
2-2-2-2-2-2-2-2
Begin at 75% of 1RM regular pause for 2 count in bottom of each rep. Add weight to each set.
| 1st | 185 Rx | Cherise Mon, Nov 30, 2015 | | 2nd | 155 Rx | Brittanee Mon, Nov 30, 2015 | | 3rd | 150 Rx | Saori Mon, Nov 30, 2015
Corin Mon, Nov 30, 2015 | | 1st | 305 Rx | Jonathan K Mon, Nov 30, 2015 | | 2nd | 295 Rx | Lance Mon, Nov 23, 2015 | | 3rd | 245 Rx | Scott Chr Mon, Nov 30, 2015
David E Mon, Nov 30, 2015
Jacob W Mon, Nov 23, 2015 |
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