WOD Blog
 | Wed, Dec 16 2015 |  |
| WEIGHTLIFTING 12/16/15 | ENAID | WARM UP 12/16/15 |
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 | 235 Rx | Cherise Wed, Dec 16, 2015 | | 2nd | 190 Rx | Saori Wed, Dec 16, 2015 | | 3rd | 140 Rx | Carolyn Wed, Dec 16, 2015 | | 1st | 285 Rx | Carl Wed, Dec 16, 2015 | | 2nd | 275 Rx | Hilo Wed, Dec 16, 2015
Scott Chr Wed, Dec 16, 2015 | | 3rd | 230 Rx | Tyler M Wed, Dec 16, 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 |
| Scott Chr | 275 Rx | | | Spencer Da | 245x2 Rx | | | Sterling | 205 Rx | I should have started heavier. | | Cherise | 235 Rx | | | Tyler M | 230 Rx | | | Carolyn | 140 Rx | Little high | | Hilo | 275 Rx | | | Kelsey B | 23 Rx | | | Saori | 190 Rx | 65-135#, I don't know if I squatted low enough. | | Keith C | 185 Rx | | | Carl | 285 Rx | This *was* my 1RM |
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ENAID
(Time, Rx+, Rx2, Rx3)
9-15-21 reps for time
Deadlifts
Handstand Push-Ups
GOAL: Sub 5 Cap 9 mins
Rx+: 275#/185#,Deficit 45# Plate
Rx: 225#/155#
Rx2: 165#/115#, Sub 1 abmat/2 abmat
Rx3: Sub Push Ups 135#/95# Or see coach
| 1st | 6:19 Rx2 | Tracie Wed, Dec 16, 2015 | | 2nd | 7:53 Rx2 | Saori Wed, Dec 16, 2015 | | 3rd | 9:00 Rx2 | Cherise Wed, Dec 16, 2015 | | 1st | 6:20 Rx+ | Andy H Wed, Dec 16, 2015 | | 2nd | 5:32 Rx | John Lu Wed, Dec 16, 2015 | | 3rd | 5:37 Rx | Jonah M Wed, Dec 16, 2015 |
| Scott Chr | 9:00 Rx | Finished 4 of the last round of HSPU | | Spencer Da | 7:41 Rx2 | | | Sterling | 9:00 Rx2 | I got through first two rounds, I did HSPU for half. | | Cherise | 9:00 Rx2 | 83 reps; 115#; pushups | | Tyler M | 6:50 Rx2 | | | Brandon He | 8:50 Rx | | | Carolyn | 9:00 | 155#, neg HSPU with push up finished 2nd round | | Tracie | 6:19 Rx2 | 115# band ass push ups | | Ethan B | 5:05 Rx2 | | | Tanner Pe | 7:44 | 115 | | Hilo | 6:40 Rx | | | Julia Goldst | 5:00 | 105# HSPU | | John Lu | 5:32 Rx | | | Jonah M | 5:37 Rx | | | Saori | 7:53 Rx2 | 155#, 1 mat HSPU | | Andy H | 6:20 Rx+ | |
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WARM UP 12/16/15
(No Results Tracked)
FOAM ROLL-Quads,Glutes,Hamstrings
GROUP WARM UP
Praying Pose-20 sec
Hip Rotation-20 sec R/L
Spiderman to hammy-20 secs R/L
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2 rounds of
Jumping Jack/Scissor jumps-30 secs
Stationary Inchworms-30 secs
Barbell GM-30 secs
Push Ups-30 secs
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Deadlift-10 reps w pauses below and above knees
Back Squat-10 reps w pause in bottom
COOL DOWN
Banded bully-2 mins
Standing up hamstring stretch-2 mins
Pigeon Stretch-2 mins
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