WOD Blog
 | Wed, Jan 20 2016 |  |
| WEIGHTLIFTING 1/27/16 | METCON 1/20/16 | WARM UP 1/20/16 |
WEIGHTLIFTING 1/27/16
(Weight)
Shoulder Press (Week 4)
3-3-3-3-3-3-3-MR
Begin at 80% and build up
2 Max Rep sets 1 of push press 2nd push jerk with what you did for 3RM of shoulder press, Aim for 10 reps PP then 15 reps PJ
| 1st | 110 Rx | Belinda Wed, Jan 20, 2016 | | 2nd | 95 Rx | Bailey J Wed, Jan 20, 2016 | | 3rd | 90 Rx | Katriel-Maria Wed, Jan 20, 2016 | | 1st | 175 Rx | Jacob W Wed, Jan 20, 2016 | | 2nd | 173 Rx | Seth B Wed, Jan 20, 2016 | | 3rd | 160 Rx | Hilo Wed, Jan 20, 2016 |
| 1st | 120 Rx | Julia Goldst Wed, Jan 27, 2016 | | 2nd | 115 Rx | Cherise Wed, Jan 27, 2016 | | 3rd | 110 Rx | Belinda Wed, Jan 20, 2016 | | 1st | 175 Rx | Jacob W Wed, Jan 20, 2016 | | 2nd | 173 Rx | Seth B Wed, Jan 20, 2016 | | 3rd | 170 Rx | Jonathan K Wed, Jan 27, 2016 |
| Selleck | 125 Rx | woohoo | | Jonathan K | 165 Rx | | | Kevin S | 155 Rx | | | Belinda | 110 Rx | | | Brenda L | 85 Rx | | | Sandra D | 80 Rx | | | Bill | 115 Rx | | | Cherise | 111.6 Rx | 2@115; drops: 10 pp@111.6 | | Sterling | 115 Rx | 1 @ 120 | | Carolyn | 80 Rx | | | Traeden | 115 Rx | | | Katriel-Maria | 90 Rx | | | Corin | 95 Rx | | | Seth B | 173 Rx | | | Scott B | 125 Rx | | | Linda | 75# Rx | MR 10 PP MR 8 PJ | | Charlie | 130 Rx | | | Aaron F | 105 Rx | 10 PP and 15 PJ | | Scott Chr | 155 Rx | Did 165x2 | | Bailey J | 95 Rx | | | Robbie | 145 Rx | | | Katie B | 85 Rx | | | Jacob W | 175 Rx | | | Keith C | 95 Rx | | | Lance | 155 Rx | | | Saori | 85 Rx | | | Jasmine | 85 Rx | | | Hilo | 160 Rx | | | Ammon C | didn't keep track just worked hard. Rx | didn't keep track just worked hard. |
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METCON 1/20/16
(Time, Rx+, Rx2, Rx3)
''DROPPED IT''
Barbell Complex*
5 rounds for time of
Deadlift-3 rep
Hangclean-3 rep
Front Squat-3 rep
Push Jerk-3 rep
If you drop the barbell at any time during complex complete 100 m Run before resuming. Must use clips for each set and 1 barbell only
Rx+:Begin here-225#/155#
Rx: Begin here- 185#/135#
Rx2: Begin here-155#/115#
135#/95#
115#/75#
Rx3: Stay here 95#/65#
75#/55#
GOAL: Finish under 7 mins CAP off at 11 mins
| 1st | 3:24 Rx2 | Katriel-Maria Wed, Jan 20, 2016 | | 2nd | 3:27 Rx2 | Bailey J Wed, Jan 20, 2016 | | 3rd | 4:47 Rx2 | Belinda Wed, Jan 20, 2016 | | 1st | 3:00 Rx+ | Seth B Wed, Jan 20, 2016 | | 2nd | 5:19 Rx+ | Charles G Wed, Jan 20, 2016 | | 3rd | 3:11 Rx | Todd N Wed, Jan 20, 2016 |
| Selleck | 8:50 Rx3 | had to modify - tweeked wrist | | Jonathan K | 4:51 Rx | should have done rx+ | | Kevin S | 5:48 Rx | | | Charles G | 5:19 Rx+ | | | Spencer Da | 5:20 Rx2 | | | Traeden | 6:58 Rx2 | #135 start and #75 x2 | | Steve M | 135# 6:22 Rx2 | | | Belinda | 4:47 Rx2 | | | Bill | 6:05 Rx2 | 115# start | | Tracie | 4:43 Rx3 | 75# 65# 65# 55# 55# | | Spencer Ch | 5:00 Rx2 | 11 Rds @ 95 without front squat | | Covi | 4:49 Rx2 | | | Victoria | 5 :00 for 7 at 85 Rx2 | | | Cherise | 5:06 Rx2 | | | Sterling | DNF Rx2 | I got to 1 front squat at 135. Hang clean at 155 killed me. | | Sandra D | 11:00 Rx2 | | | Brenda L | 5:41 Rx3 | | | Carolyn | 4:49 | 75, 65, 65, 65, 55 | | Katriel-Maria | 3:24 Rx2 | | | Seth B | 3:00 Rx+ | Should have started at 255# | | Corin | 8:26 Rx3 | Stayed at 75lbs the whole time. No bumper plates so I couldn't go heavier. | | Linda | 7:12 Rx3 | | | Charlie | 7:30 Rx2 | | | Scott B | 8:54 Rx2 | | | Aaron F | 11+ | Couldn't PJ 165 3 times, only once. Ran once, stopped running after that so I could finish | | Scott Chr | 4:46 Rx | | | Bailey J | 3:27 Rx2 | 1 @ 95, 4 @ 75 | | Robbie | 3:13 Rx | | | Katie B | 4:58 Rx3 | 75# and 65# should have started at 95# | | Jacob W | 3:44 Rx | | | Todd N | 3:11 Rx | | | Keith C | 95/75 6:25 Rx3 | | | Julia Goldst | 0:00 | Powerlifting programming | | Lance | 5:45 Rx | | | Jasmine | 5:47 Rx2 | |
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WARM UP 1/20/16
(No Results Tracked)
FOAM ROLL-Quads,Glutes,Traps,Forearms,Midback
GROUP WARM UP
3 rounds
Barbell Complex
Deadlift-3
HangClean-3
Front Squat-3
Push Jerk-3
Hollow Rocks-20 secs
Hip Bridge-20 secs
-----------------------
Band Front Raises-10 reps
Band Passthroughs-10 reps
Band Pull Aparts-10 reps
Band Presses-10 reps
COOLDOWN-
Banded Bully-2 mins
Work rear delt forearms and traps w lacrosse ball-2 mins
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