WOD Blog
 | Fri, Feb 5 2016 |  |
| WEIGHTLIFTING 2/5/16-10/23/17 | METCON 2/5/16 | COMPETITOR'S CLASS Week 3 Day 4 2/5/16 | WARM UP 2/5/16 | Other Results |
WEIGHTLIFTING 2/5/16-10/23/17
(Weight)
Front Squat
5-5-3-3-2-2-1-1
50%-60%-70%- 80%-90%-NEW MAX!
| 1st | 215 Rx | Cherise Fri, Feb 5, 2016 | | 2nd | 195 Rx | Katriel-Maria Fri, Feb 5, 2016 | | 3rd | 180# Rx | Saori Fri, Feb 5, 2016 | | 1st | 335 Rx | Jonathan K Fri, Feb 5, 2016 | | 2nd | 305 Rx | Jacob W Fri, Feb 5, 2016
Kevin S Fri, Feb 5, 2016 | | 3rd | 285 Rx | Scott R Fri, Feb 5, 2016 |
| 1st | 215 Rx | Melissa D Mon, Oct 23, 2017
Cherise Fri, Feb 5, 2016 | | 2nd | 195 Rx | Katriel-Maria Fri, Feb 5, 2016 | | 3rd | 187 Rx | Rachel T Mon, Oct 23, 2017 | | 1st | 378 Rx | Josh C Mon, Oct 23, 2017 | | 2nd | 357 Rx | Eric P Mon, Oct 23, 2017 | | 3rd | 335 Rx | Charles G Mon, Oct 23, 2017
Jonathan K Fri, Feb 5, 2016 |
| Selleck | 205 Rx | | | Jonathan K | 335 Rx | lean phase :( | | Carl | 235 Rx | | | Bill | 165 Rx | | | Sandra D | 130 Rx | | | Parker | 205 Rx | | | Sterling | 215 Rx | New PR | | Cherise | 215 Rx | | | Carolyn | 130 Rx | 15# PR :-) | | Tom R | 229 Rx | new PR | | Eric M | 215 Rx | | | Katriel-Maria | 195 Rx | LIFETIME PR!!!!!! YAAAAAAAAAAAAAAAAAY | | Kevin S | 305 Rx | PR | | Joslyn | 130# Rx | | | Linda | 140# Rx | Trying to squat lower | | Scott R | 285 Rx | | | Steven D | 205# Rx | New PR | | Corin | 175 Rx | | | Saori | 180# Rx | 5# PR | | Jacob W | 305 Rx | 5lb PR! | | Scott Chr | 265 Rx | |
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METCON 2/5/16
(Reps, Rx+, Rx2, Rx3)
AMRAP in 12 mins of
Shoulder to Overhead til you're dead!
Every time you drop the barbell perform 10 Pull Ups
GOAL: 135 reps+ (Pull Ups do not count)
Rx+: 170#/120#, sub CTB Pull Up
Rx: 145#/105#
Rx2: 95#/65#, sub Band assisted purple/green
Rx3: 75#/55#, Sub ring rows
| 1st | 86 Rx | Julia Goldst Fri, Feb 5, 2016 | | 2nd | 51 Rx | Katriel-Maria Fri, Feb 5, 2016 | | 3rd | 76 Rx2 | Joslyn Fri, Feb 5, 2016 | | 1st | 111 Rx | Brian C Fri, Feb 5, 2016 | | 2nd | 103 Rx | Seth B Fri, Feb 5, 2016 | | 3rd | 51 Rx | Kevin S Fri, Feb 5, 2016 |
| Selleck | 50 Rx2 | 95 lbs | | Steve M | 107 Rx2 | | | Jonathan K | 98 Rx2 | 55# dumbbells and ring rows | | ALI A | 56 Rx3 | | | Carl | 100 Rx3 | 75# barbell, 5 rounds of 5 strict, 5 push press, 5 push jerks, 5 strict pullups | | Bill | 65 Rx3 | | | Sandra D | 35 Rx3 | | | Parker | 39 Rx2 | So damn sore :( | | Sterling | 66 Rx2 | 95 lbs, real pull ups | | Cherise | 50 Rx3 | 105#; ring rows | | Carolyn | 73 Rx2 | 65# RED/BLACK pullups | | Tom R | 64 Rx2 | with ring rows | | Eric M | 45 Rx | | | Kevin S | 51 Rx | | | Katriel-Maria | 51 Rx | | | Joslyn | 76 Rx2 | kipping pull ups | | Julia Goldst | 86 Rx | | | Linda | 60 Rx3 | #55 | | Scott R | 74 Rx2 | Kipling Pull Ups | | Steven D | 35 Rx2 | Strict pull-ups | | Brian C | 111 Rx | | | Seth B | 103 Rx | |
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COMPETITOR'S CLASS Week 3 Day 4 2/5/16
(Time)
Death by Muscle Up
1-1st-2-2nd-3-3rd etc.
If you are unable to get past 5 then
repeat at least 2 more times.
Back Squat-4-6-8-10+
Strengthcon: 5 rounds of
Min 1: 3 position power snatch(from top down)
Min 2: CTB Pull Up-15 reps
Min 3: Double unders-30 reps
etc.
GOAL: Work up to 80% of your powersnatch 1RM stay unbroken on pull ups and Double Unders
Metcon: 21-18-15-12-9-6
Wallball 20#/10'-14#/9'
Burpees again!
GOAL: Finish under 8 mins CAP off at 11 mins
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WARM UP 2/5/16
(No Results Tracked)
FOAM ROLL-Quads,Glutes,Hamstrings,Calves,Mid back
GROUP WARM UP
3 rounds
Jumping Jacks-10 reps
Mtn. Climbers-20 reps
Push Ups-10 reps
----------------------------
Fire Hydrants-20 R/L
Praying pose to hamstring stretch-1 min
Pull Aparts in squat-20 reps
Press Complex-3 reps each
Front Squat-5 reps
Pull Ups or Ring Rows-5-10 reps
COOL DOWN
Pigeon Stretch w Band-2 mins
Anchored Spine w MB-30 passes
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