WOD Blog
 | Wed, Dec 9 2015 |  |
| WEIGHTLIFTING 12/16/15 | METCON 12/9/15 | WARM UP 12/9/15 |
WEIGHTLIFTING 12/16/15
(Weight)
Back Squat(Week 2 of 4)
7-2-7-2-7-2-7-2
7's- Stay at 65%
2's- Begin at 80% and build up!
| 1st | 155 Rx | Ashley Al Wed, Dec 9, 2015 | | 2nd | 2's did 80 lb backsquat Rx | Diane Wed, Dec 9, 2015 | | 1st | 365 Rx | Jonathan K Wed, Dec 9, 2015 | | 2nd | 345 Rx | Charles G Wed, Dec 9, 2015 | | 3rd | 305 Rx | Robbie Wed, Dec 9, 2015 |
| 1st | 235 Rx | Cherise Wed, Dec 16, 2015 | | 2nd | 190 Rx | Saori Wed, Dec 16, 2015 | | 3rd | 155 Rx | Ashley Al Wed, Dec 9, 2015 | | 1st | 365 Rx | Jonathan K Wed, Dec 9, 2015 | | 2nd | 345 Rx | Charles G Wed, Dec 9, 2015 | | 3rd | 305 Rx | Robbie Wed, Dec 9, 2015 |
| Jonathan K | 365 Rx | 365 for 2s and 225 for 7s | | Scott Chr | 255 Rx | | | Spencer Da | 285 Rx | worked up to 285 | | Charles G | 345 Rx | | | Tyler M | worked up to 225 Rx | | | Saori | 175 Rx | 65% -135#,time ran out. 135#x12 drop set | | Diane | 2's did 80 lb backsquat Rx | | | Robbie | 305 Rx | | | Ashley Al | 155 Rx | 105 for 7s, worked up to 155 on 2s | | Braeden | 260 Rx | 205 for 7s; worked up to 260 for 2s |
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METCON 12/9/15
(Time, Rx+, Rx2, Rx3)
50-Walking Lunges
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3 rounds of
15-OHS
15-Pull Ups
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50-Walking Lunges
GOAL: Finish under 13 mins CAP off at 16 mins
(For lunges one DB/KB must be held overhead the other at waist)
Rx+: 115#/75#, Sub CTB Pull Up, 55#/35#
Rx: 95#/65#, 35#/20#
Rx2: Sub Front Squat 85#/55#, Band assisted Green/Purple
BW Lunges
Rx3: Sub Back Squat Coach determines weight, Sub Ring Rows, BW Lunges
| 1st | 14:49 Rx | Katriel-Maria Wed, Dec 9, 2015 | | 2nd | 19:00 Rx | Saori Wed, Dec 9, 2015 | | 3rd | 16:00 Rx2 | Ashley Al Wed, Dec 9, 2015 | | 1st | 11:00 Rx | Todd N Wed, Dec 9, 2015 | | 2nd | 11:32 Rx | Charles G Wed, Dec 9, 2015 | | 3rd | 12:20 Rx | Eric M Wed, Dec 9, 2015 |
| Eric M | 12:20 Rx | | | Spencer Da | 16:30 Rx | | | Scott Chr | 14:27 Rx | | | Charles G | 11:32 Rx | | | Tyler M | 32 lunges at 17 minutes Rx2 | | | Saori | 19:00 Rx | couldn't finish. cash in lunge 19th. | | Diane | 13:40 Rx3 | front squat 35 lbs and ring rows because I can. ;) | | Robbie | 13:05 Rx | 115 lbs Front squat | | Ashley Al | 16:00 Rx2 | 55# OHS, 20# DB, kipping PU, +16 lunges | | Katriel-Maria | 14:49 Rx | | | Todd N | 11:00 Rx | |
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WARM UP 12/9/15
(No Results Tracked)
FOAM ROLL-Quads,Glutes,Hamstrings
GROUP WARM UP
Walking Lunges w Groiner-50 ft
Inchworms-50 ft
Monster Walks w Passthroughs-50 ft
Side Lunges-50 ft R/L
Hip Rotations-20 R/L
Pray Pose-20 secs
Wall OH Squats Mix grip and Stance -15 reps
COOL DOWN
Banded Hip Stretch-2 mins
Pigeon Stretch-2 mins
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