WOD Blog
 | Mon, Dec 14 2015 |  |
 | Happy Birthday: Brendan W |
| METCON 12/14/15 | WEIGHTLIFTING 12/14/15 | WARM UP 12/21/15 |
METCON 12/14/15
(Time, Rx+, Rx2, Rx3)
30-20-10
Wallball
SDHP
Lateral Burpee
GOAL: Finish under 10 mins CAP off at 13
Rx+: 30#/10'-20#/9', 115#/75#
Rx: 20#/10'-14#/9', 95#/65#
Rx2:14#/9'-10#/8', 75#/55#
Rx3:14#/9'-10#/8', 55#/35#
| 1st | 154 Rx | Andy H Mon, Dec 14, 2015 | | 2nd | 11:41 Rx | Sarah D Mon, Dec 14, 2015 | | 3rd | 12:40 Rx | Katriel-Maria Mon, Dec 14, 2015 | | 1st | 10:24 Rx+ | Michael M Mon, Dec 14, 2015 | | 2nd | 9:55 Rx | Jonah Mon, Dec 14, 2015 | | 3rd | 12:08 Rx | Charles G Mon, Dec 14, 2015 |
| Charles G | 12:08 Rx | | | Eric M | 12:19 Rx | | | Tom R | 13:00 Rx2 | Got 151 reps in 13 min | | Cherise | 13:00 Rx | DNF; 87 reps (I tried) | | Tyler M | 13:00 10 reps on burpees Rx2 | | | Carolyn | 13:00 Rx | Face plant on burpees during first 30 😂😂😂😂 bloody nose...got through my 20's | | Brenda L | 13:00 Rx | DNF | | Katriel-Maria | 12:40 Rx | | | Sarah D | 11:41 Rx | | | Belinda | 13:00 DNF Rx | 145 | | Robson | 12:13 Rx | | | Katie B | 13:00 Rx2 | DNF 30 reps short | | Jonah | 9:55 Rx | | | Braeden | 13:00 Rx | DNF | | Michael M | 10:24 Rx+ | | | Andy H | 154 Rx | | | Scott B | 13:00 Rx3 | | | Scott Chr | 12:58 Rx | |
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WEIGHTLIFTING 12/14/15
(Weight)
Weighted Dips or Push Jerks
(Week 2 of 4)
5-5-5-5-5-MR
Add weight to each set. Try to do more than last week and more reps on Max rep set.
Max Rep set using BW or 60% of 1RM for PJ
| 1st | 145 Rx | Cherise Mon, Dec 14, 2015 | | 2nd | 135 Rx | Belinda Mon, Dec 14, 2015 | | 3rd | 105 Rx | Katie B Mon, Dec 14, 2015 | | 1st | 240 Rx | Charles G Mon, Dec 14, 2015 | | 2nd | 205 Rx | Scott Chr Mon, Dec 14, 2015 | | 3rd | 185 Rx | Braeden Mon, Dec 14, 2015 |
| Charles G | 240 Rx | | | Cherise | 145 Rx | push jerk | | Tyler M | 115 Rx | | | Carolyn | 95 Rx | Work on breathing... | | Brenda L | 100 Rx | | | Jared A | 165 Rx | 110 mr 9. Sick | | Belinda | 135 Rx | | | Katie B | 105 Rx | 105# push jerk max reps 4 | | Braeden | 185 Rx | 4 reps | | Scott Chr | 205 Rx | 2x |
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WARM UP 12/21/15
(Time)
FOAM ROLL-Quads,Traps,Mid back,Glutes
GROUP WARM UP
3 rounds for TIME!!!!!!!!!!!!
Lateral Hops-12 reps
Deadlift or Hang clean-7 reps
Bar facing burpees-10 reps
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Plank-30 secs
Hip Rotations-20 R/L
Band Front Raises and Pull Aparts-15-20
Barbell Complex
2 rds
Deadlift-powerclean-Front Squat-Push Jerk-Back squat-Back Jerk
COOLDOWN
Samson Stretch w Couch Stretch-1 min R/L
Smash Traps, Delts and Chest-1-2 mins each
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