WOD Blog
 | Mon, Dec 28 2015 |  |
| METCON 12/28/15 | WEIGHTLIFTING 12/28/15 | WARM UP 12/28/15 | Other Results |
METCON 12/28/15
(Reps, Rx+, Rx2, Rx3)
5-3 min rounds of
15-KB Swings
15-Push Press
15-TTB
with time remaining for each round
AMRAP of Jump Squats
GOAL: Perform over 50 Jump squats
Rx+(Brazilian Option): Keep weights the same but sub this complex
5-jump squats-1 Burpee-1 Ring MU= count as 1 rep=GOAL 10 reps
Rx: 95#/65#, 53#/35#
Rx2: 75#/55#, 35#/26#, Sub KTC
Rx3. 65#/35#, 35#/25# Sub Russians and Sit Ups
| 1st | 11 Rx+ | Julia Goldst Mon, Dec 28, 2015 | | 2nd | 18 Rx | Saori Mon, Dec 28, 2015 | | 3rd | 10 Rx2 | Tracie Mon, Dec 28, 2015 | | 1st | 7 Rx+ | Charles G Mon, Dec 28, 2015 | | 2nd | 60 Rx | Eric M Mon, Dec 28, 2015 | | 3rd | 37 Rx | David E Mon, Dec 28, 2015 |
| David E | 37 Rx | | | Eric M | 60 Rx | | | Steve M | 30 Rx | | | Mark Mic | 4 Rx2 | | | Cherise | 8 Rx2 | | | Tom R | 39 Rx2 | knees to chest | | Diane | 20 Rx3 | did 10 push press not 15 because I can | | Scott Chr | 30 Rx | | | Charles G | 7 Rx+ | | | Charlie | 38 Rx2 | | | Julia Goldst | 11 Rx+ | | | Tracie | 10 Rx2 | | | Kevin S | 33 Rx2 | I'm weak sauce | | Scott B | 6 Rx3 | | | Saori | 18 Rx | only 3rds |
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WEIGHTLIFTING 12/28/15
(Weight)
Strengthcon:
A1. Ring Dips or Push Ups-2-4-6-8-10-12
alternate with
A2. Push Jerk-6-5-4-3-2-1
REST 1 min
GOAL: To begin at 70% for PJ's and add weight to each set hitting at least 95% of your old Max. For dip reduce weights lifted or time under tension.
| 1st | 150 Rx | Cherise Mon, Dec 28, 2015 | | 2nd | 145 Rx | Katriel-Maria Mon, Dec 28, 2015 | | 3rd | 135 Rx | Saori Mon, Dec 28, 2015 | | 1st | 265 Rx | Charles G Mon, Dec 28, 2015 | | 2nd | 200 Rx | Charlie Mon, Dec 28, 2015 | | 3rd | 190 Rx | Scott Chr Mon, Dec 28, 2015 |
| Cherise | 150 Rx | | | Tyler M | 175 Rx | 'went up like butter' | | Diane | just 65 Rx | tight lower back today.. | | Carolyn | 115 Rx | 10#PR...kind of rough..😜 | | Scott Chr | 190 Rx | Attempted 205 for last 2 sets but couldn't get it...kinda weak today | | Katriel-Maria | 145 Rx | | | Charles G | 265 Rx | 265 for 2. Attempted 285 for 1. | | Charlie | 200 Rx | New PR for Push Jerk | | Julia Goldst | 105 Rx | Did 6x6 @ 105 instead of descending rep scheme | | Saori | 135 Rx | |
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WARM UP 12/28/15
(No Results Tracked)
FOAM ROLL-Probably your entire body since everyone has been skiing and snowboarding... but also Traps.Quads.Glutes.Delts
GROUP WARM UP
3 rounds of
Jump Rope-30 secs
KB Swing-10 reps
Jump Squats-7 reps
Push Ups-5 reps
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Downward dog-20 secs
Samson Stretch-20 secs R/L
Groiner-20 secs R/L
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Press Complex-5 reps
GM-15 reps
COOLDOWN
Couch Stretch-2 mins
Hamstring Stretch-2 mins
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