WOD Blog
 | Wed, Feb 17 2016 |  |
| WEIGHTLIFTING 2/17/16 | METCON 2/17/16 | WARM UP 2/17/16 | COMPETITORS WOD Week 1 Day 2 2/17/16 | Other Results |
WEIGHTLIFTING 2/17/16
(Weight)
Bench Press or Push Press
(Week 2)
8-8-8-8-8-8
Same grip adjustments start close widen each round.
| 1st | 145 Rx | Cherise Wed, Feb 17, 2016 | | 2nd | 100 Rx | Bailey J Wed, Feb 17, 2016
Sandra D Wed, Feb 17, 2016
Saori Wed, Feb 17, 2016 | | 3rd | 85# Rx | Joslyn Wed, Feb 17, 2016
Linda Wed, Feb 17, 2016
Carolyn Wed, Feb 17, 2016 | | 1st | 255x6 Rx | Scott Chr Wed, Feb 17, 2016 | | 2nd | 245 Rx | Kevin S Wed, Feb 17, 2016 | | 3rd | 205 Rx | Kelton Wed, Feb 17, 2016 |
| Kevin S | 245 Rx | | | Jonathan K | 195 Rx | nursing shoulder... | | Selleck | 155 Rx | | | Carl | 150 Rx | | | Bill | 135 Rx | | | Scott B | 155 Rx | | | Parker | 145 Rx | | | Carolyn | 85 Rx | 90 x 7 | | Cherise | 145 Rx | drop set: 13@125 | | Sterling | 155 Rx | I got 6 at 165. | | Saori | 100 Rx | Drop set 85x13 | | Kelton | 205 Rx | floor | | Nate D | 175 Rx | | | Linda | 85# Rx | | | Scott Chr | 255x6 Rx | 165, 185, 205, 225, 245, 255x6 | | Sandra D | 100 Rx | | | Joslyn | 85# Rx | | | Keith C | 125 Rx | Still some shoulder issue | | Bailey J | 100 Rx | | | Charlie | 165 Rx | | | Hilo | 200 Rx | | | Jacob W | 165 x 8 Rx | | | Aaron F | 145 Rx | Did 165 twice |
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METCON 2/17/16
(Time, Rx+, Rx2, Rx3)
Pushballs-30-20-10
Hollow Rocks-30-20-10
Mtn. Climbers-60-40-20
HR Push Ups-30-20-10
GOAL: Finish under 10 min CAP off at 13 mins
Rx+: 20#/10'-14#/9', Sub Ring Push Ups, and Strict Sit ups 30-20-10 for Mtn Climbers
Rx: 20#/10-14#/9'
Rx2:14#/9'-10#/8', Sub Incline Push ups,
Rx3: 14#/9'-10#/8'
| 1st | 7:16 Rx | Joslyn Wed, Feb 17, 2016 | | 2nd | 8:20 Rx | Bailey J Wed, Feb 17, 2016 | | 3rd | 8:24 Rx | Saori Wed, Feb 17, 2016 | | 1st | 8:47 Rx+ | Jacob W Wed, Feb 17, 2016 | | 2nd | 9:14 Rx+ | Jonathan K Wed, Feb 17, 2016 | | 3rd | 9:28 Rx+ | Spencer Ch Wed, Feb 17, 2016 |
| Kevin S | 7:17 Rx | | | Jonathan K | 9:14 Rx+ | | | Selleck | 13:00 Rx | | | Spencer Ch | 9:28 Rx+ | | | Carl | 9:07 Rx | | | Scott B | 8:32 Rx | | | Carolyn | 8:41 Rx | | | Parker | 9:10 Rx | | | Bill | 12:28 Rx2 | | | Cherise | 12:21 Rx | | | Sterling | 13:00 DNF Rx | My arms were too gassed. I barely finished the 2nd round. | | Saori | 8:24 Rx | | | Covi | 9:05 Rx | RX sub HR push ups from knees | | Nate D | 7:15 Rx | | | Hilo | 5:49 Rx | | | Charlie | 7:42 Rx | | | Linda | 11:09 Rx2 | | | Sandra D | 12:02 Rx | | | Joslyn | 7:16 Rx | | | Scott Chr | 8:00 Rx | | | Keith C | 8:29 Rx2 | | | Bailey J | 8:20 Rx | | | Jacob W | 8:47 Rx+ | | | Aaron F | 13:00 Rx | Finished 20's and 5/10 push ball | | Ammon C | worked out (knee issues prevented full workout) Rx3 | |
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WARM UP 2/17/16
(Time)
FOAM ROLL-Delts,Traps,Calves,Forearms
GROUP WARM UP-
2 rds
Mtn Climbers-15 secs
Side to Side Hops-15 secs
Push Ups-15 secs
Jump in Place-15 secs
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Band Front Raises-10 reps
Band Pull Aparts-10 reps
Band Press-10 reps
Push balls-10 reps
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Begin Bench Press!!
COOL DOWN-
Banded Bully-2 mins
Lateral Stretch-2 mins
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COMPETITORS WOD Week 1 Day 2 2/17/16
(Time)
A.10 mins to find heavy Clean 2RM
then EMOM for 8 mins 3 position Clean (Take from bottom up work on explosive hips and getting upright, if form looks good load it up.
B1. Sumo Deadlift-5-3-1-5-3-1
B2. Strict Sit Ups-10 reps
REST 1 min
Build up on all sets
C. Strengthcon: 5-3 min rounds
30-Double Unders
10-TTB
5-Burpees
with time remaining
2-Jerks (take from ground) They can be back split jerks
GOAL: Hit 90% of your Max Jerk
D. Opens WOD 15.5
27-21-15-9
Rower
Thruster 95#/65#
GOAL: Finish under 8 CAP at 9 mins!
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