WOD Blog
 | Wed, Mar 9 2016 |  |
| WEIGHTLIFTING. 3/9/16 | METCON 3/9/16 | WARM UP 3/9/16 | COMPETITORS WOD Week 4 Day 3 3/9/16 |
WEIGHTLIFTING. 3/9/16
(Weight)
Speed bench press or push press
EMOM 12 mins
2 reps @75%
Focus on speed and staying tight on the way up!
We max next week!
| 1st | 105 Rx | Julia Goldst Wed, Mar 9, 2016 | | 2nd | 100 Rx | Sandra D Wed, Mar 9, 2016 | | 3rd | 85 Rx | Saori Wed, Mar 9, 2016 | | 1st | 235 Rx | Scott Chr Wed, Mar 9, 2016 | | 2nd | 185 Rx | Christopher T Wed, Mar 9, 2016 | | 3rd | 175 Rx | Spencer Ch Wed, Mar 9, 2016 |
| Sandra D | 100 Rx | | | Jared A | 135 Rx | | | Christopher T | 185 Rx | | | Carolyn | 75 Rx | started at 90# dropped to 75# to work on speed | | Spencer Ch | 175 Rx | | | Parker | 145 Rx | | | Sterling | 85 plus bands Rx | :) | | Cherise | 65-85 +red band Rx | | | Saori | 85 Rx | x3, | | Carl | 155 Rx | | | Aaron F | 155 Rx | | | Keith C | 135 Rx | | | Julia Goldst | 105 Rx | Red bands 10x3 multigrip | | Scott Chr | 235 Rx | 245 last 4 sets | | Charlie | 155 Rx | | | Bill | 155 Rx | |
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METCON 3/9/16
(Time, Rx+, Rx2, Rx3)
5 mins to finish
Burpees-50 reps (rest w time remaining)
5 mins to finish
KTE-50 reps (rest w time remaining)
Then
15-12-9
Burpee Box Over
CTB Pull Up
Score as total time
GOAL: finish under 15 mins CAP off at 17 mins
Rx+: Sub 75 Burpee and KTE 30''/24''
Rx: 24''/20''
Rx2: Sub 40 Burpee and TTB, 20'', 9-7-5 Sub reg pull ups
Rx3: Sub 30 Burpee and 50 KTC, 9-7-5-Burpee-15-12-9 ring rows
| 1st | 14:09 Rx | Julia Goldst Wed, Mar 9, 2016 | | 2nd | 13:30 Finished I'M THE BEST!! Rx2 | Rachel T Wed, Mar 9, 2016 | | 3rd | 57; 16:39 Rx3 | Cherise Wed, Mar 9, 2016 | | 1st | 11:38 Rx | Scott Chr Wed, Mar 9, 2016 | | 2nd | 14:07 Rx | Tyson D Wed, Mar 9, 2016 | | 3rd | 14:40 weighed 285 Rx | Seth B Wed, Mar 9, 2016 |
| Sandra D | 17:00 | 35 | | Jared A | 17:00 | I'm a fat sack of fat. | | Eric M | 15:10 Rx | Sub ring rows | | Christopher T | 16:12 Rx | | | Carolyn | 17:00 | last 6 box overs....but stayed and finished the workout | | Spencer Ch | 17:00 Rx | 8 reps on set of 12 ctb | | Parker | 17:00 Rx | made it to last 4 pull ups | | Sterling | 17:00 DNF Rx | 43 KTE, got through 15 burpees and 2 ctb | | Rachel T | 13:30 Finished I'M THE BEST!! Rx2 | | | Cherise | 57; 16:39 Rx3 | DNF: only did 26/30 first burpees | | Saori | 17:00 dnf | Finished 12s. Rx | | Seth B | 14:40 weighed 285 Rx | | | Nate D | 15:45 Rx | | | Aaron F | 17:00 | 40 Burpee, 32 KTE, 15 BBO, 14 band assisted PU | | Keith C | 16:49 Rx2 | Band assist pull-ups | | Julia Goldst | 14:09 Rx | | | Scott Chr | 11:38 Rx | Burpees 2:30, KTE 2:09, last round 6:59. Pretty sure ya'll added your times up wrong! Just sayin | | Tyson D | 14:07 Rx | | | Charlie | 16:45 Rx2 | Mix between Rx, Rx2 and Rx3. 50 burpee 50 KTC and ban assisted pull ups | | Bill | 16:47 Rx3 | | | Steven D | 14:14 | incline burpees, GHD situps, box overs, and barbell rows |
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WARM UP 3/9/16
(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
Burpees-15 secs
Air Squats-15 secs
Mtn. Climbers-15 secs
Hanging Knee Raises-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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COOLDOWN
Banded Bully-2 mins
Band Lateral Opener- 2 mins
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COMPETITORS WOD Week 4 Day 3 3/9/16
(Time)
A. 5 rounds of
Back Squat-5 reps
Front Squat-3 reps
Overhead Squat-1 rep
Use the same weight for each movement and build up each round starting form 60% of BS MAX
GOAL: Hit at least 75% of Back Squat MAX
B. Every 2 mins ALT. for 5 rounds EACH(20 mins)
Mins 0-2: 15 Kipping HSPU-Hang powersnatch-5 unbroken reps Begin at 65% add weight each round
Mins 2-4: 15 Calorie Row-Hang squat clean-5 unbroken reps Begin at 65% add weight each round
etc.
Some will do 10 reps of Burps/Row and 3 reps ANDY,JANELLE,BELINDA.
C. Class metcon
Rx+!! BURPEES!!!
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