WOD Blog
 | Wed, Mar 2 2016 |  |
 | Welcome: Rachel T |
| WEIGHTLIFTING 3/2/16 | METCON 3/2/16 | WARM UP 3/2/16 | COMPETITORS WOD Week 3 Day 3 3/2/16 | Other Results |
WEIGHTLIFTING 3/2/16
(Weight)
Bench Press or Push Press
(Week 4 of 6) Deload next week Max on 6th
4-4-4-4-4-4-4-4
Same grip adjustments start close widen every other round.
| 1st | 150 Rx | Cherise Wed, Mar 2, 2016 | | 2nd | 115x3 Rx | Corin Wed, Mar 2, 2016 | | 3rd | 115 Rx | Brenda L Wed, Mar 2, 2016 | | 1st | 275 Rx | Kevin S Wed, Mar 2, 2016
Scott Chr Wed, Mar 2, 2016
Charles G Wed, Mar 2, 2016 | | 2nd | 235 Rx | Jonathan K Wed, Mar 2, 2016 | | 3rd | 225 x 4 Rx | Robbie Wed, Mar 2, 2016 |
| Selleck | 205 Rx | | | Jonathan K | 235 Rx | | | Mark Mit | 185 Rx | push press 4 reps | | Charles G | 275 Rx | | | Brenda L | 115 Rx | | | Cherise | 150 Rx | | | Corin | 115x3 Rx | | | Scott B | 185 Rx | X 2 reps, 175 X 4 | | Parker | #155 x 6 Rx | | | Christopher T | 210 Rx | | | Bill | 155 Rx | | | Sterling | 185 Rx | Needed a tiny bit of help. Raised my hips. I need to work on form for wide grip. | | Charlie | 180 Rx | | | Aaron F | 185 Rx | 190 x 2 | | Linda | 95# Rx | 10# PR | | Carolyn | 100 Rx | 105x1 | | Robbie | 225 x 4 Rx | | | Bailey J | 105 x 4 Rx | | | Scott Chr | 275 Rx | 275x3 | | Keith C | Max 155x1 Rx | | | John L | 170 Rx | Only 7 rounds. Ran out of time for last one | | Kevin S | 275 Rx | | | Ammon C | worked out (knee issues prevented full workout) Rx | |
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METCON 3/2/16
(Reps, Rx+, Rx2, Rx3)
5 rounds
Shoulder to Overhead 30 sec ON 15 sec OFF
Lateral Burpees 30 sec ON 15 sec OFF
Clean 30 sec ON 15 sec OFF
REST 45 secs
GOAL: Finish over 120 reps
Rx+: Sub DB's 55#/35# Pair Reg burpee
Rx: 115#/75#
Rx2: 95#/65#
Rx3: Sub DB Pair 35#/20# Reg burpee
| 1st | 150 Rx | Bailey J Wed, Mar 2, 2016 | | 2nd | 114 Rx | Cherise Wed, Mar 2, 2016 | | 3rd | 103 Rx | Brooke K Wed, Mar 2, 2016 | | 1st | 190 Rx | Robbie Wed, Mar 2, 2016 | | 2nd | 179 Rx | Todd N Wed, Mar 2, 2016 | | 3rd | 168 Rx | Charles G Wed, Mar 2, 2016 |
| Selleck | forgot to count Rx2 | | | Jonathan K | 147 Rx | Didn't do first round of STO | | Charles G | 168 Rx | | | Brenda L | 121 Rx2 | 65# | | Cherise | 114 Rx | This was fun! | | Corin | 116 Rx3 | | | Scott B | 90 Rx | 26, 31, 33 | | Rachel T | 132 Rx2 | | | Parker | 117 Rx2 | | | Saori | 138 | 155#DL, LBP, 75#FS | | Bill | 118 Rx2 | | | Seth B | 234 Rx3 | | | Sterling | 70 Rx | | | Charlie | 139 Rx2 | | | Aaron F | 105 Rx | | | Linda | 127 Rx3 | #55, 2 plate burpees | | Brooke K | 103 Rx | | | Steven D | 332 | (bad shoulder): one arm dumbell press #35, lateral hops, deadlift #165 | | Christopher T | 192 Rx2 | | | Todd N | 179 Rx | | | Bailey J | 150 Rx | | | Christopher G | 121 Rx | | | Scott Chr | 150 Rx | | | Robbie | 190 Rx | | | Keith C | 140 Rx3 | DB overhead30#x2 75# cleans | | John L | 132 Rx2 | | | Nancee | 126 Rx3 | DB 10#/Burpee/Deadlift 65# | | Teasha | 142 Rx3 | DB 10#/Burpee/Deadlift 65# | | Anna H | 127 Rx2 | 65# | | Tanner H | 138 Rx2 | | | Kevin S | 160 Rx2 | |
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WARM UP 3/2/16
(Time)
FOAM ROLL-Chest Delts, Traps use Lacrosse ball 20 passes of each
GROUP WARM UP
Run or Row-500 m upon arrival!
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2 rounds
Push Ups-15 secs
Air Squats-15 secs
Mtn. Climbers-15 secs
Plank-15 secs
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Band Front Raises-10 reps
Band Pull Aparts-10 reps
Band Passes-10 reps
Band Presses-10 reps
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Deadlift both stances-10 reps w pauses
Handstand hold-30 secs
HSPU or Flip up to negative-5 reps
COOLDOWN
Banded Bully-2 mins
Band Lateral Opener- 2 mins
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COMPETITORS WOD Week 3 Day 3 3/2/16
(Time)
A. EMOM for 16 mins alternating
EVENS
Powersnatch-3 reps
High Hang Powerclean-3 reps
@ 75% of 1RM of Snatch for both PS and PC
ODDS
Muscle Ups-2 reps
HSPU-1-5 reps
B. Front Squat-3-2-1-3-2-1-3-2-1
Build up on all
C. Skillcon-6-2 min rounds
Burpees-20 reps
Double Unders Max consecutive w time remaining
REST 2 mins
GOAL: 200 reps
D. Class metcon
use 135#/95# barbell GOAL: 120+
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