WOD Blog
 | Fri, Dec 11 2015 |  |
 | Happy Birthday: Josh H |
| METCON 12/11/15-1/15/18 | WEIGHTLIFTING 12/11/15 | WARM UP 12/11/15-1/15/18 |
METCON 12/11/15-1/15/18
(Reps, Rx+, Rx2, Rx3)
Deadlift/Burpee Ladder
EVEN MINS
Deadlift
Women/Men
55#/ 95#-AMRAP (Rx3 begin here)
75#/135#-AMRAP (Rx2 begin here)
95#/155#-AMRAP (Rx begin here)
115#/185#-AMRAP (Rx+ begin here)
135#/205#-AMRAP
155#/225#-AMRAP
175#/255#-AMRAP
195#/275#-AMRAP
215#/315#-AMRAP
245#/365#-AMRAP
ODD MINS
Burpee-7 reps
Sit Ups-13 reps
Instructions: AM coach please leave at least the Rx bars out in each stall for PM classes. This will be performed ladder style with 1 male and 1 female athlete entering at a time. You must complete 7 Burpees and 13 Sit Ups on ODD mins to move on.
GOAL/SCORE: Score only Reps of deadlift 91 reps+
| 1st | 102 Rx | Katriel-Maria Fri, Dec 11, 2015 | | 2nd | 95 Rx | Covi Fri, Dec 11, 2015 | | 3rd | 93 Rx | Saori Fri, Dec 11, 2015 | | 1st | 106 Rx | Charles G Fri, Dec 11, 2015 | | 2nd | 97 Rx | Tyson D Fri, Dec 11, 2015 | | 3rd | 96 Rx | Jonathan K Fri, Dec 11, 2015 |
| 1st | 125 Rx+ | Melissa D Mon, Jan 15, 2018 | | 2nd | 107 Rx+ | Taeja Mon, Jan 15, 2018 | | 3rd | 129 Rx | Saori Mon, Jan 15, 2018 | | 1st | 115 Rx+ | Seth B Mon, Jan 15, 2018 | | 2nd | 103 Rx+ | Clint Mon, Jan 15, 2018 | | 3rd | 97 Rx+ | Todd N Mon, Jan 15, 2018 |
| Jonathan K | 96 Rx | | | Belinda | 72 Rx | | | Nathan L | 71 Rx | | | Brenda L | 44 Rx2 | | | Sterling | 40 Rx | I need to work on dead lift. I started rounding my back on the last round. | | Joslyn | 64 Rx | | | Covi | 95 Rx | messed up ladder but 215# was easy did 195 10 times I'm the best | | Saori | 93 Rx | Messed up ladder | | Tom R | 66 ? Rx | not really sure of score | | Charles G | 106 Rx | | | Tyson D | 97 Rx | HARD! | | Katriel-Maria | 102 Rx | | | Andy H | 15 Rx | | | Laura M | :) Rx | | | Scott B | 62 Rx | 205# x 8 reps | | Ashley Al | 72 Rx | | | Hilo | 81 Rx | |
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WEIGHTLIFTING 12/11/15
(Weight)
With a 20 min timer running, pick one of these
Powersnatch
Snatch
OR Snatch Deadlift
Work up to a heavy single, if you feel like a BEAST! Attempt a new 1RM
| 1st | 115 Rx | Katriel-Maria Fri, Dec 11, 2015
Belinda Fri, Dec 11, 2015 | | 2nd | 95 Rx | Saori Fri, Dec 11, 2015 | | 3rd | 90 Rx | Brenda L Fri, Dec 11, 2015 | | 1st | 205 Rx | Charles G Fri, Dec 11, 2015 | | 2nd | 155 Rx | Jonathan K Fri, Dec 11, 2015 | | 3rd | 145 Rx | Scott B Fri, Dec 11, 2015 |
| Jonathan K | 155 Rx | workin on 3rd pull | | Belinda | 115 Rx | | | Nathan L | 135 Rx | practiced form | | Brenda L | 90 Rx | | | Sterling | 135 Rx | :) | | Charles G | 205 Rx | | | Saori | 95 Rx | Full Snatch | | Katriel-Maria | 115 Rx | punched out baaaaad | | Scott B | 145 Rx | 0# PR - Exactly same. Failed 150# |
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WARM UP 12/11/15-1/15/18
(No Results Tracked)
FOAM ROLL-Calves, Lats,Delts,Hamstrings,Glutes-10-20 passes.
GROUP WARM UP
2-3 rounds
Band GM or Russian Swings-30 secs
Burpee Jumping Jacks-30 secs
Sit Ups or Mtn Climbers-30 secs
--------------------------
Plank-30 secs
Downward dog-30 secs
Stationary Inchworms w PU-5 reps
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Hanging Hollow Rocks-KTC-Leg Raise-TTB-3 each
Shoulder Press-Push Press-5-7 reps each
Barbell Row-10-15 reps
Deadlift or RDL-10-15 reps
COOLDOWN
Banded Pigeon Stretch-2 mins
Banded Hamstring Stretch-2 mins
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