WOD Blog
 | Fri, Jan 8 2016 |  |
| WEIGHTLIFTING 1/15/16-10/2/17 | METCON 1/8/16 | WARM UP 1/8/16 | Other Results |
WEIGHTLIFTING 1/15/16-10/2/17
(Weight)
Front Squat (Week 2)
Build to heavy 3 set then perform 2-3 drop sets with a weight that is 80% of what you ended with.
3-5 sec pause in the bottom
.
Ex. Seth does 300# for 3 then 225# for 3x3 with 5 sec pause.
BEAT WHAT YOU DID LAST WEEK!
| 1st | 177 Rx | Julia Goldst Fri, Jan 8, 2016 | | 2nd | 165 Rx | Cherise Fri, Jan 8, 2016 | | 3rd | 155 Rx | Katriel-Maria Fri, Jan 8, 2016 | | 1st | 245 Rx | John Lu Fri, Jan 8, 2016 | | 2nd | 245, 185 3x3 Rx | Scott Chr Fri, Jan 8, 2016 | | 3rd | 195 Rx | travis b Fri, Jan 8, 2016 |
| 1st | 195 Rx | Melissa D Mon, Oct 2, 2017 | | 2nd | 180 Rx | Cherise Fri, Jan 15, 2016 | | 3rd | 177 Rx | Julia Goldst Fri, Jan 8, 2016 | | 1st | 327 Rx | David P Mon, Sep 25, 2017 | | 2nd | 315 Rx | Eric P Mon, Oct 2, 2017 | | 3rd | 285 Rx | Nick Mon, Oct 2, 2017
Lance Fri, Jan 15, 2016
Jonathan K Fri, Jan 15, 2016 |
| Belinda | 145 Rx | x2 | | Scott Chr | 245, 185 3x3 Rx | | | Cherise | 165 Rx | drops:125 | | Julia Goldst | 177 Rx | Drop @ 135 | | Katriel-Maria | 155 Rx | | | Joslyn | 115# Rx | | | Linda | 105 Rx | | | travis b | 195 Rx | | | John Lu | 245 Rx | | | Brittanee | 145 Rx | | | Ammon C | 110 Rx | |
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METCON 1/8/16
(Reps, Rx+, Rx2, Rx3)
With a 11 min timer
'ISABEL' 30 Snatches (135#/95#)
then with time remaining
AMRAP of
2-4-6-8-10-12-14-16 etc
Wallball
Overhead Squat
GOAL: Finish ISABEL under 5 mins then collect 100 reps of couplet.
Rx+: Full Snatch, 165#/115#, 20#/10'-14#/9', 115#/75#
Rx: 135#/95#, 20#/10'-14#/9', 95#/65#
Rx2: 95#/65# from Hang, 14#/9'-10#/8', Sub 53#/35# Goblet Squat
Rx3: 75#/45# from Hang, 14#/9'-10#/8', Sub Pushball, Air Squats
| 1st | 85 Rx | Julia Goldst Fri, Jan 8, 2016 | | 2nd | 63 Rx | Katriel-Maria Fri, Jan 8, 2016 | | 3rd | 13 Rx | Cherise Fri, Jan 8, 2016 | | 1st | 112 Rx | Seth B Fri, Jan 8, 2016 | | 2nd | 81 Rx | John Lu Fri, Jan 8, 2016 | | 3rd | 23 Rx | Scott Chr Fri, Jan 8, 2016 |
| Belinda | 2 Rx | 10:53 | | David E | 12 Rx | 6:05 | | Megan Ha | 18 Rx3 | 7:00 | | Holly H | 141 | because im a baby | | Scott Chr | 23 Rx | | | Eric M | 50, 95# Snatch/Overhead SQ Rx2 | | | Cherise | 13 Rx | | | Julia Goldst | 85 Rx | | | Seth B | 112 Rx | ISABEL-2:39 finished 14's | | Katriel-Maria | 63 Rx | finished isabel 4:52 rx | | Joslyn | 32 Rx2 | | | Parker | 84 Rx3 | | | Linda | 40 Rx2 | | | John Lu | 81 Rx | | | Brittanee | 50 Rx2 | Isabel 5:15 @55# | | Ammon C | 25 Rx3 | |
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WARM UP 1/8/16
(No Results Tracked)
FOAM ROLL-Quads,Glutes,Hamstrings,Calves,Mid back
GROUP WARM UP
Fire Hydrants-20 R/L
PVC Passthroughs-10 reps
Sotts Press-10 reps
Praying Pose-30 secs
Spiderman to Hammy-30 secs R/L
------------------------------------
Barbell Complex
3 rounds of
5-Snatch Deadlift
5-Front Squat
5-Hang Snatch
5-Back Squat or OHS
---------------------------
2 rds
Side plank w hip dip-20 secs R/L
Hollow Rock-20 secs
COOL DOWN
Pigeon Stretch w Band-2 mins
Anchored Spine w MB-30 passes
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