WOD Blog
 | Wed, Dec 30 2015 |  |
 | Happy Birthday: Emilee M |
| WEIGHTLIFTING 12/29/15 | METCON 9/30/15-12/30/15 | WARM UP 12/30/15 |
WEIGHTLIFTING 12/29/15
(Weight)
Back squat
5-1-5-1-5-1-5-1-5-1
Keep 5's at 75%
1's begin at 85%
If you were here last week add at least 5# more for all sets
| 1st | 260 Rx | Cherise Wed, Dec 30, 2015 | | 2nd | 225 Rx | Katriel-Maria Wed, Dec 30, 2015 | | 3rd | 200 Rx | Julia Goldst Wed, Dec 30, 2015 | | 1st | 365 Rx | Charles G Wed, Dec 30, 2015 | | 2nd | 335 Rx | Kevin S Wed, Dec 30, 2015 | | 3rd | 310 Rx | Hilo Wed, Dec 30, 2015 |
| Scott Chr | 295 Rx | | | Steve M | 225 Rx | | | Charlie | 250 Rx | New PR | | Diane | 90 Rx | 7:00 am. still waking up | | Eric M | 225 Rx | | | Julia Goldst | 200 Rx | | | Charles G | 365 Rx | | | Cherise | 260 Rx | 5s@175 | | Tyler M | 275 Rx | 5's @ 185 | | Carolyn | 150 Rx | 5# pr | | Katriel-Maria | 225 Rx | pretty sure this is a lifetime high bar pr | | Kevin S | 335 Rx | | | Scott B | 225 Rx | 155 x 5 (65%), 225 x 1 (93%) | | Katie B | 145 Rx | 15# PR | | Hilo | 310 Rx | | | Ashley Al | 175 Rx | 5s@115# | | Jonah | 295 Rx | |
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METCON 9/30/15-12/30/15
(Time, Rx+, Rx2)
5 rounds for time of
Mtn. Climbers-21 reps
Lateral Burpees-9 reps
Hang Powerclean-7 reps
GOAL: Finish under 9 mins CAP off at 12 mins.
Rx+: 165#/115#
Rx: 135#/95#
Rx2: 95#/65#
| 1st | 6:16 Rx | Julia Goldst Wed, Dec 30, 2015 | | 2nd | 7:52 Rx | Katriel-Maria Wed, Dec 30, 2015 | | 3rd | 12:00 Rx | Cherise Wed, Dec 30, 2015 | | 1st | 6:51 Rx+ | Charles G Wed, Dec 30, 2015 | | 2nd | 10:20 Rx+ | Tyson D Wed, Dec 30, 2015 | | 3rd | 6:14 Rx | Jonah Wed, Dec 30, 2015 |
| 1st | 6:16 Rx | Julia Goldst Wed, Dec 30, 2015 | | 2nd | 7:52 Rx | Katriel-Maria Wed, Dec 30, 2015 | | 3rd | 12:00 Rx | Cherise Wed, Dec 30, 2015 | | 1st | 6:51 Rx+ | Charles G Wed, Dec 30, 2015 | | 2nd | 10:20 Rx+ | Tyson D Wed, Dec 30, 2015 | | 3rd | 6:14 Rx | Jonah Wed, Dec 30, 2015 |
| Scott Chr | 6:36 Rx | | | Charlie | 11:42 Rx2 | | | Diane | 12 min | got in 4 rounds | | Charles G | 6:51 Rx+ | | | Eric M | 7:38 Rx | | | Julia Goldst | 6:16 Rx | | | Kami | 8:35 Rx2 | | | Cherise | 12:00 Rx | DNF; 3 rnds + part of 4th | | Tyler M | 11:58 Rx | | | Katriel-Maria | 7:52 Rx | | | Scott B | 11:21 Rx2 | 115# Hang Clean | | Robson | 6:40 Rx | | | Katie B | 10:00 Rx2 | | | Carolyn | 10:55 | 75# | | Hilo | 8:50 Rx | | | Ashley Al | 10:01 Rx2 | 75# | | Jonah | 6:14 Rx | | | Tyson D | 10:20 Rx+ | |
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WARM UP 12/30/15
(No Results Tracked)
FOAM ROLL-Traps,Chest,Delts,Lats
GROUP WARM UP
Band Pull Aparts-30 rep
Band Pass throughs-10-15
3 rounds of
Mtn. Climbers-20 reps
Burpees-5 reps
Hangpowerclean-5 reps
then
Hanging Hollow Rocks-30 secs
Pull Ups-5-10 or Ring Rows-10-15
COOL DOWN
Banded OH and Lateral Stretch-2 mins
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