WOD Blog
 | Fri, Jan 29 2016 |  |
| WEIGHTLIFTING 10/16/17 | METCON 1/29/16 | WARM UP 10/16/17 | COMPETITOR'S CLASS Week 2 Day 4 1/29/15 | Other Results |
WEIGHTLIFTING 10/16/17
(Weight)
Front Squat (Week 4) MAX next week
10x2 reps @75% NO PAUSE
Rest 60-90 sec between attempts
If you missed 1-2 weeks of this then go heavy with 2-3 sec pause in bottom.
| 1st | 155 Rx | Covi Fri, Jan 29, 2016 | | 2nd | 150 Rx | Cherise Fri, Jan 29, 2016 | | 3rd | 105# Rx | Linda Fri, Jan 29, 2016 | | 1st | 205 x 2 Rx | Robbie Fri, Jan 29, 2016 | | 2nd | 198 Rx | Carl Fri, Jan 29, 2016 | | 3rd | 185 Rx | Selleck Fri, Jan 29, 2016
Jonathan K Fri, Jan 29, 2016 |
| 1st | 190 Rx | Corin Mon, Oct 16, 2017 | | 2nd | 175 Rx | Cherise Mon, Oct 16, 2017 | | 3rd | 155 Rx | Covi Fri, Jan 29, 2016 | | 1st | 285 Rx | Deven D Mon, Oct 16, 2017 | | 2nd | 265 Rx | Eric P Mon, Oct 16, 2017 | | 3rd | 245 Rx | Ryan Pow Mon, Oct 16, 2017 |
| Jonathan K | 185 Rx | still sore from wednesday | | Selleck | 185 Rx | | | Sandra D | 95 Rx | | | Brenda L | 85 Rx | | | Cherise | 150 Rx | | | Sterling | 165 Rx | I started at 135 and worked up to 165 | | Carolyn | 85 Rx | | | Scott B | 145 Rx | Think max is ~190# | | Tom R | 165 Rx | | | Robbie | 205 x 2 Rx | | | Aaron F | 165 Rx | | | Carl | 198 Rx | 10x2 | | Keith C | 125 Rx | | | Linda | 105# Rx | | | Charlie | 145 Rx | | | Katie B | 85 Rx | | | Covi | 155 Rx | | | Ammon C | 95 Rx | |
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METCON 1/29/16
(Reps, Rx+, Rx2, Rx3)
5-4 min rounds of
Single Arm DB Push press-16 reps(total)
Pull Ups-20 reps
Double Unders-40 reps
with
Time remaining
2 reps Clean & Jerk (SCORE THIS)
Ex. Seth 200# for 2 for all 5 rounds 1000#
GOAL: Lift 80% of 1RM C&J or more for all sets
Rx+: CTB Pull Up, 70#/50# Full clean and split jerk only
Rx: 55#/35#
Rx2: 35#/20# Sub lateral hops
Rx3: See coach for mod
| 1st | 890 Rx2 | Katie B Fri, Jan 29, 2016 | | 2nd | 850 Rx2 | Linda Fri, Jan 29, 2016 | | 3rd | 460 Rx2 | Carolyn Fri, Jan 29, 2016 | | 1st | 1805 Rx | Todd N Fri, Jan 29, 2016 | | 2nd | 1770 Rx | Robbie Fri, Jan 29, 2016 | | 3rd | 1750 Rx | Charles G Fri, Jan 29, 2016 |
| Jonathan K | 1125 Rx | CJ 225 | | Selleck | 8 at 70 Rx2 | tweeked wrist | | Tom R | 1350 Rx2 | ring rows single jumps | | Charles G | 1750 Rx | 250 for 7 | | Sandra D | 245 Rx2 | | | Brenda L | 10 Rx2 | lateral hops, band assist pull-ups | | Spencer Ch | 825 Rx | | | Cherise | 587.5 (1175/2) Rx3 | 12,10,10: db press, ring rows, rowing | | Sterling | 1510 Rx2 | RX weight, 16 DB Press, 10 Pull Ups, 30 Lateral Hops | | Carolyn | 460 Rx2 | Started too low...need to gain confidence! | | Scott B | 1160 Rx2 | 145# x 8 reps after a 12-10-30 rep schedule | | Todd N | 1805 Rx | | | Robbie | 1770 Rx | | | Aaron F | 0 Rx2 | Didn't get past lateral hops, 3-5 rds band assisted PU | | Julia Goldst | 0 | Powerlifting programming | | Carl | 1350 Rx2 | 35# DB, jumping pull ups, 2x single unders | | Keith C | 825 Rx2 | Did dead lifts instead of clean and jerk | | Linda | 850 Rx2 | Ring rows 2x single unders | | Charlie | 390 Rx2 | | | Katie B | 890 Rx2 | Ring rows and 2 x singles | | Covi | 1,050 Rx2 | 105 x 2 all 5 rounds | | Ammon C | 800 Rx3 | |
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WARM UP 10/16/17
(Check In)
FOAM ROLL-Wrists,Chest,Traps,Lats,Hamstrings 30-60 secs of each.
GROUP WARM UP
2 rds
Air Squats-30 secs
Hollow Rocks-30 secs
Plate to OH-30 secs
-----------------------
Band GM-30 secs
Band Pull Aparts-30 secs
Band Pass throughs-30 secs
Walking Plank-30 secs
Hip Bridge single leg-30 secs
Hip Rotations-20 R/L
Praying Pose to Hammy-30 secs
Hollow rocks-KTC-Leg Raise-TTB-3 reps of each
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GM-10 reps
Bent Over Row-10 reps
Front Squats-5 reps w pause
COOLDOWN
Band OH stretch-2 mins R/L
Band Hamstring Stretch-2 mins R/L
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COMPETITOR'S CLASS Week 2 Day 4 1/29/15
(Time)
Muscle Up Complex
1 Muscle Up
2 Dips
1 Muscle Up
2 Ring Pull Ups
REST 30 sec repeat for ALAP
Strengthcon: 5-3 min rounds
CTB Pull Up-9 reps
Alternating Pistol-10 reps
OHS-3 reps (SCORE FOR TOTAL WEIGHT LIFTED) Take from ground must be 3 in a row.
GOAL: 3500#/2500#
Metcon:
HSPU-1 min
Wallballs-2 mins 20#/10'-14#/9'
Hang Powersnatch-1 min 115#/75#
Lateral Burpees-2 min
GOAL: Finish over 120 reps
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