WOD Blog
 | Mon, Dec 7 2015 |  |
| WEIGHTLIFTING 12/7/15 | METCON 12/7/15 | WARM UP 12/7/15 |
WEIGHTLIFTING 12/7/15
(Weight)
Weighted Dips or Push Jerks
(Week 1 of 4)
5-5-5-5-5-MR
Add weight to each set.
Max Rep set using BW or 60% of 1RM for PJ
| 1st | 120 Rx | Belinda Mon, Dec 7, 2015 | | 2nd | 115# Rx | Brittanee Mon, Dec 7, 2015
Cherise Mon, Dec 7, 2015 | | 3rd | 105 Rx | Saori Mon, Dec 7, 2015
Ashley Al Mon, Dec 7, 2015 | | 1st | 230 Rx | Charles G Mon, Dec 7, 2015 | | 2nd | 185 Rx | Braeden Mon, Dec 7, 2015 | | 3rd | 175 Rx | Robson Mon, Dec 7, 2015 |
| Charles G | 230 Rx | Push jerk | | Cherise | 115 Rx | | | Tyler B | last set of 5 at 185 Rx | max rep at 135 = 8 | | Mike S | 165 Rx | | | Katie B | 95 Rx | | | Jared A | 155 Rx | 155 5th round 110 16 MR | | Brittanee | 115# Rx | Only did 4 sets | | Belinda | 120 Rx | | | Robbie | 165 Rx | | | Robson | 175 Rx | | | Charlie | 115 Rx | | | Ashley Al | 105 Rx | 4 rds | | Jonah | 145 Rx | x5 | | Saori | 105 Rx | Core tight, knees out, speed | | Braeden | 185 Rx | 3/5 on last set |
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METCON 12/7/15
(Time, Rx+, Rx2, Rx3)
7 rounds for time of
7-KB Swing
7-HR Push Ups
7-TTB
GOAL: Finish under 9 mins CAP off at 13 mins
Rx+: 70#/53#, Sub Ring Dips
Rx: 53#/35#
Rx2: 35#/20#, Sub KTC
Rx3: 35#/20#, Sub Russians, Incline Push Ups and KTC
| 1st | 5:55 Rx | Julia Goldst Mon, Dec 7, 2015 | | 2nd | 6:14 Rx | Hannah Nie Mon, Dec 7, 2015 | | 3rd | 8:45 Rx | Saori Mon, Dec 7, 2015 | | 1st | 6:16 Rx+ | Charles G Mon, Dec 7, 2015 | | 2nd | 4:40 Rx | Robbie Mon, Dec 7, 2015 | | 3rd | 5:04 Rx | Mike S Mon, Dec 7, 2015 |
| David E | 9:28 Rx | | | Charles G | 6:16 Rx+ | | | Eric M | 6:22 Rx | | | Tracie | 8:42 Rx2 | incline push ups KTC | | Tom R | 9:31 Rx2 | modified last round ttb | | Cherise | 9:33 Rx3 | 35#; inclined; KTC | | Scott B | 12:11 Rx | | | Sandra D | 8:02 Rx2 | 35# | | Julia Goldst | 5:55 Rx | Back felt good :) | | Tyler B | 7:03 Rx | | | Mike S | 5:04 Rx | | | Hannah Nie | 6:14 Rx | | | Katie B | 7:47 Rx2 | 26# KB | | Spencer Ch | 7:59 Rx | | | Charlie | 7:05 Rx2 | | | Brittanee | 6:16 Rx2 | 35# KB, HR PU on knees, KTC | | Sarah K | 8:06 Rx2 | 35# KB | | Jared A | 7:20 Rx | | | Belinda | 10:27 Rx | KTC | | travis b | 8:28 Rx2 | 53# KB Swings... sub russian | | Robbie | 4:40 Rx | | | Hilo | 8:18 Rx | | | Robson | 7:03 Rx | | | Ashley Al | 7:19 Rx2 | | | Jonah | 5:15 Rx | | | Saori | 8:45 Rx | | | Seth B | 5:52 Rx | 70# |
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WARM UP 12/7/15
(No Results Tracked)
FOAM ROLL/SMR-Traps, Lats, Ant Delt,Forearms
GROUP WARM UP
Samson Stretch-20 secs R/L
Hollow Body Hold-20 secs
Downward Dog-20 secs
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3 rounds
Jumping Jacks-20 secs
Mix Grip Push Ups-20 sec
Russian swings-20 secs
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Band Passthroughs-20 secs
Stand on Band Windmills-20 secs
Stand on Band palms up pull aparts-20 secs
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COOLDOWN
Banded Bully or Partner stretch for Int rotation-2 mins
Couch Stretch-1 min R/L
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