WOD Blog
 | Mon, Dec 21 2015 |  |
 | Happy Birthday: Hayden P |
| WEIGHTLIFTING 12/21/15 | METCON 12/21/15 | WARM UP 12/21/15 |
WEIGHTLIFTING 12/21/15
(Weight)
A1. Push Jerk-3-3-3-3-3-3-3
A2. Dips or Push Ups-7-7-7-7-7-7-7
REST 2 mins
Add weight to each set beginning at 75% for Push Jerk
For Dips or Push ups add weight if you can perform 15+ consecutive.
| 1st | 145 Rx | Cherise Mon, Dec 21, 2015 | | 2nd | 100 Rx | Carolyn Mon, Dec 21, 2015 | | 3rd | 55 lbs. Rx | Diane Mon, Dec 21, 2015 | | 1st | 255 Rx | Charles G Mon, Dec 21, 2015 | | 2nd | 245 Rx | Jonathan K Mon, Dec 21, 2015 | | 3rd | 205 Rx | Scott Chr Mon, Dec 21, 2015 |
| Scott Chr | 205 Rx | | | Jonathan K | 245 Rx | | | Charles G | 255 Rx | | | Diane | 55 lbs. Rx | | | Tyler M | 145 Rx | | | Tom R | 135 Rx | | | Cherise | 145 Rx | 2@155 | | Carolyn | 100 Rx | |
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METCON 12/21/15
(Reps, Rx+, Rx2, Rx3)
AMWAP in 12 mins
Air Squats-20 reps
Sit Ups-15 reps
Burpees-10 reps
then 1 attempt of
Barbell Complex
1-Deadlift
1-Hangclean
1-Front Squat
1-Push or Split Jerk
Keep repeating this cycle for 12 mins
GOAL: 900#/600# Score it will show as reps but put weight lifted.
Rx+: Must use no lighter than 225#/135# for complex
Rx: As written you determine weight for complex
Rx2: Stay at 95#/65#
Rx3: Sub DB's stay at a weight the coach recommends
| 1st | 540 Rx+ | Belinda Mon, Dec 21, 2015 | | 2nd | 630 Rx | Saori Mon, Dec 21, 2015 | | 3rd | 580 Rx | Holly H Mon, Dec 21, 2015 | | 1st | 1195 Rx+ | Seth B Mon, Dec 21, 2015 | | 2nd | 1125 Rx+ | Charles G Mon, Dec 21, 2015 | | 3rd | 900 Rx+ | Jonathan K Mon, Dec 21, 2015 |
| Seth B | 1195 Rx+ | 255# for final 5 rounds | | David E | 750 Rx | | | Jonathan K | 900 Rx+ | 225x4 rounds | | Scott Chr | 775 Rx | Should have gone heavier.., | | Eric M | 725 Rx | | | Steve M | 575 Rx | seth is cool | | Mark Mic | 575 Rx | i didnt barf | | Charles G | 1125 Rx+ | Finished body weight movements rnd 6 | | Tyler M | 440 Rx | | | Diane | 157 Rx3 | | | Tom R | 360 Rx | | | Cherise | 210 Rx | 2@105 | | Carolyn | 330 Rx | 1x75# 3x85# | | Katriel-Maria | 500 Rx | I did the math wrong when loading the bar. bummer. | | Julia Goldst | 600 Rx3 | Sub strict press/push press/push jerk (100#} from rack for complex. | | Belinda | 540 Rx+ | | | Robson | 1010 Rx | 4*165 + 2*175 | | Holly H | 580 Rx | | | Linda | 220 | 55# | | Saori | 630 Rx | 6rds plus 6 as. 105#x6 |
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WARM UP 12/21/15
(No Results Tracked)
FOAM ROLL -Quads,Glutes,Traps,Delts
GROUP WARM UP
2 rds
Jumping Jacks-20 secs
Dynamic Plank-20 secs
Deadlift-5 reps
Hangclean-5 reps
Front Squat-5 reps
STO-5 reps
-------------------------------
Hip Rotations-20 R/L
Band Front Raises-20 reps
Band Pull Aparts-20 reps
COOL DOWN
Banded Hip Stretch w twist-2 mins R/L
Smash Delts and Traps-2 mins
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